Key Takeaways
- Melatonin may modestly lower blood pressure, but research findings are mixed. Some studies show a small benefit, especially in people with high blood pressure, while others find no effect.
- Melatonin’s main benefit comes from promoting better sleep, which may indirectly support heart health.
- Making lifestyle changes and listening to your healthcare provider’s guidance is the best way to work on lowering your blood pressure.
Some research suggests that melatonin, when taken as a dietary supplement, may have beneficial effects on blood pressure. However, the evidence is limited. Still, taking melatonin may be indirectly helpful by promoting better sleep, which can lower your risk of heart problems.
How Melatonin Affects Blood Pressure
A few studies have suggested that melatonin supplements can help lower blood pressure. However, the amount of melatonin and the duration of use varied across studies.
A 2024 review of several clinical trials concluded that the results are overall mixed. Some studies have shown a modest reduction in blood pressure with melatonin supplementation, particularly in individuals with high blood pressure or those at risk of developing it.
However, other studies have shown no significant effects on blood pressure, while some have found that melatonin may have additional cardioprotective properties.
Melatonin may indirectly have a positive effect on blood pressure by promoting better sleep. Lack of good-quality sleep has been associated with increased heart disease risk.
Benefits of Melatonin
Melatonin supplements are mainly used in association with sleep. They may help with:
- Falling and staying asleep
- Quality of sleep
- Adjusting to jet lag
- Delayed sleep-wake phase disorder
- Some sleep difficulties in children (more research is needed on the safety of melatonin use with children)
- Anxiety before surgery
While melatonin may help some people fall asleep more easily, there is not enough strong evidence of its safety and efficacy for treating chronic (long-term) insomnia.
Additionally, the amounts of melatonin in over-the-counter products are not closely regulated by the Food and Drug Administration (FDA). As a result, some products may not contain the exact amounts and ingredients listed on the label. Look for products that have been independently tested by organizations, such as NSF, U.S. Pharmacopeia, or ConsumerLab.com.
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Side Effects of Melatonin
Short-term use of low doses of melatonin appears to be safe for most people, but the effects of long-term use are not well-known.
Melatonin should not be used if you:
- Are pregnant or breastfeeding
- Have an autoimmune disorder
- Have a seizure disorder
- Have depression
- Have dementia
Melatonin supplements may increase blood sugar levels and interact with certain medications used to treat high blood pressure. Talk to your healthcare provider before taking melatonin if you have diabetes, liver or kidney problems, high blood pressure, or are taking a blood-thinning medication.
Side effects of melatonin may include:
- Daytime drowsiness
- Headache
- Dizziness
- Mood changes
- Vivid dreams or nightmares
- Irritability
- Dry or itchy skin
- Heart palpitations
Melatonin may interact with certain medications or other supplements. Consult your healthcare provider before taking melatonin if you are currently taking any other medications.
Melatonin Safety With Children
Children are at risk of melatonin overdose, both from unsupervised ingestion and from higher dosages in the product than indicated on the label. More than 260,000 child poisoning reports involving melatonin occurred between 2012 and 2021. Store melatonin safely out of the reach of children, as with other medications.
Ways to Prevent and Control High Blood Pressure
Other ways to help prevent and control high blood pressure include:
- Limiting sodium
- Eating a heart-healthy eating plan, such as the Dietary Approaches to Stop Hypertension (DASH) eating plan
- Getting regular physical activity
- Achieving and maintaining a weight that is healthy for you
- Not smoking
- Avoiding or limiting alcohol
- Getting enough good-quality sleep
- Managing stress
- Regularly checking in with your healthcare provider
- Taking any medications prescribed by your healthcare provider as directed