Melatonin gummies (high dose 5–10 mg)

Tier 2 — promising · Overdosed · Sleep dependency

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.

Dose: Optimal dose is 0.3–1 mg 30–60 minutes before bed; most gummies are significantly overdosed