Is taking 30mg melatonin safe?

Research does suggest that Melatonin is likely safe when taken at recommended doses, typically 1-20mg, for up to three months.

Melatonin is a manmade form of a hormone produced in the brain that helps regulate your sleep and wake cycle. It has been used in alternative medicine as a likely effective aid in treating insomnia (trouble falling asleep or staying asleep).

Melatonin is not regulated by the FDA in the US and is often sold as a dietary supplement and has not been subjected to the same safety or efficacy requirements as a medicine. There are no regulated manufacturing standards for dietary supplements and some have been found to be contaminated with toxic metals or other drugs. It is recommended you purchase Melatonin from a reliable source to minimize your risk.

Some animal studies have linked melatonin to depression, reproductive and immunological issues but there have been no long-term safety studies in humans to replicate this. There is little or no evidence of any major toxicities with melatonin, even at high doses. Common side effects include drowsiness, headache, depression and nausea.