Can you take melatonin while pregnant?

There is not enough information to know whether melatonin is safe to take while pregnant. More research is needed to understand the effects of melatonin on babies when mothers take it while they are pregnant.

Ask your healthcare provider before taking any supplements, including melatonin, during your pregnancy. They can help you weigh the risks and benefits of taking melatonin, and suggest safer treatment options for sleep problems.

What is Melatonin?

Melatonin is a hormone made in our bodies that is involved in the timing of our circadian rhythms. It is mostly produced at night and can help us sleep.

When taken as a supplement, melatonin can help treat jet lag, delayed sleep-wake phase disorder, other sleep problems, and anxiety. You can find melatonin supplements over the counter in the US, but other countries require a prescription from a healthcare provider.

Is Melatonin Safe During Pregnancy?

Even though melatonin is "natural," more research is needed to conclude whether or not melatonin is safe during pregnancy and to better understand its effects. In the US, melatonin is classified as a dietary supplement and is less strictly regulated by the FDA. Studies have revealed that many melatonin products found over the counter contain different amounts of melatonin than what is described on the labels, as well as additional ingredients not disclosed.

Some animal studies have shown melatonin use during pregnancy can cause harm to babies, while others have found no harmful effects. There is a lack of randomized controlled trials in humans, but it is known that melatonin crosses the placenta. One concern is that melatonin taken by the mother might potentially affect circadian rhythm development in their baby.

A recent review of eight studies looking at the use of melatonin in pregnant women did not find evidence of harmful effects. Of note, the studies included in the review were not studying the use of melatonin for sleep. The dose of melatonin in these studies ranged from 8 mg to 30 mg per day. Although no serious adverse events were identified, the authors acknowledged the lack of data and need for additional safety information about the use of melatonin for sleep during pregnancy.

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Melatonin Supplement Quality, Safety, and Dosage

Because melatonin is classified as a dietary supplement in the US, its quality and composition are not strictly regulated by the FDA, meaning the actual melatonin content can vary by manufacturer and batch. Melatonin does not have an FDA pregnancy category. Some products may contain significantly more or less melatonin than indicated, and may also include undisclosed ingredients or contaminants.

Pregnant people considering melatonin supplementation should look for products tested by reliable third-party organizations (like NSF International or USP) and consult healthcare professionals about dosage and manufacturer.

Typical over-the-counter melatonin doses range from 1 mg to 10 mg, but research in pregnant populations is limited and does not support a specific safe dosage. If melatonin is recommended by a healthcare provider, the lowest effective dose for the shortest period is advised to minimize fetal exposure.

What Can I Do to Help with Sleep Problems While Pregnant?

Sleep problems are common during pregnancy as the body is going through many changes. This includes changes in hormones like estrogen and progesterone, which are known to affect sleep. Heartburn, back pain, and getting up to go to the bathroom more often at night can all contribute to lack of sleep.

Alternatives to melatonin for sleep problems during pregnancy include:

• Cognitive behavioral therapy (CBT)
• Using pillows for comfort
• Changing sleeping positions
• Exercising regularly
• Avoiding taking long naps during the daytime
• Changing the thermostat to a comfortable temperature
• Doing a relaxing activity before bedtime to calm you down

If sleep hygiene and exercise are not helping you get enough sleep, talk to your healthcare provider about other options that might help.

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