61
SCORE
Melatonin gummies (high dose 5–10 mg)
Overdosed · Sleep dependency
Tier 2 — Promising
What it is
Most commercial melatonin gummies contain 5–10 mg, far above the 0.3–1 mg shown to be optimal in research. Higher doses cause morning grogginess, vivid nightmares, and may suppress natural production over time. A 2023 analysis found many products contained more melatonin than labelled. Lower doses (0.3–1 mg) are more effective with fewer side effects.
Efficacy
2/5
Safety
3/5
Research
3/5
Onset
5/5
Cost
4/5
Drug-int.
4/5
Dose
Optimal dose is 0.3–1 mg 30–60 minutes before bed; most gummies are significantly overdosed
Time of day & tips
Take 30–60 min before bed. Use the lowest effective dose (0.3–1 mg). Avoid screens after taking. Do not combine with sedatives or alcohol.
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