VitaNight and Melatonin: What the Research Says About Melatonin Doses
Melatonin supplements are sold in many strengths, including 5 mg, 10 mg and higher, and it is common to assume that more melatonin means better sleep. The research on dose is more mixed than that.
Studies have used doses from 0.1 mg to 10 mg or more. In a study of 20 healthy men, doses of 0.3 mg or less raised blood melatonin to levels seen at night,1 and in one trial 0.3 mg improved sleep efficiency in adults over 50 who had low sleep efficiency.2 However, pooled trial data do not show that higher doses work worse: a meta-analysis found, if anything, larger effects on falling asleep and total sleep time with higher doses.3 Higher doses can leave melatonin in the blood into the daytime,2 and in trials of 10 mg or more, drowsiness, headache and dizziness appeared more common than with placebo.4
Rules for melatonin differ by country. In the US it is sold as a dietary supplement, while in some other countries, including the UK, it is a prescription medicine. If you take any medicine, are pregnant or breastfeeding, or are thinking of giving melatonin to a child, speak with a doctor or pharmacist before using it.
What Melatonin Actually Does
Melatonin is a hormone that signals night-time to the body.
Your brain's pineal gland releases melatonin in response to darkness, with levels typically highest in the middle of the night. It helps signal to the body that night has arrived and helps align the internal clock with the environment.
Taken as a supplement, melatonin can also make people sleepy. In a study of 20 healthy men, doses from 0.1 mg to 10 mg taken at midday increased sleep duration and self-reported sleepiness and fatigue.1
Some people feel sleepy, tired or less alert after taking melatonin. Do not drive or operate machinery after taking it, and until you know how it affects you. In trials, the most commonly reported side effects related to fatigue, mood, and psychomotor or neurocognitive performance.6 Headache and dizziness have also been reported,4 and nightmares or abnormal dreams have been reported to a WHO adverse-event database (such reports do not prove cause).7
Melatonin Doses and Regulation
Melatonin products come in many strengths, including 5 mg, 10 mg and higher. In the United States melatonin is sold as a dietary supplement, which is not approved by the FDA before it is sold. In some other countries, including the UK, it is a prescription medicine. The amount in a product may not match its label: one analysis of 31 supplements found melatonin content ranging from 83% below to 478% above the labelled amount.5
A 1994 study from an MIT group in 20 healthy men found that doses of 0.1 mg and 0.3 mg produced peak blood melatonin levels within the normal night-time range, and that blood levels rose in proportion to the dose.1 In a 2001 trial in adults over 50, a 3 mg dose kept blood melatonin elevated into the daylight hours.2
Side Effects and Open Questions
In one trial in adults over 50, a 3 mg dose kept blood melatonin elevated into the daylight hours.2 In a meta-analysis of trials of 10 mg or more, drowsiness, headache and dizziness appeared more common than with placebo.4 Sleepiness has also been reported with low doses,1 so do not drive until you know how melatonin affects you.
Some people wonder whether melatonin loses its effect over time. In a pooled analysis of 19 trials, the modest effect on sleep did not appear to fade with continued use.3 No human studies reviewed here show that melatonin supplements desensitize melatonin receptors.
Whether long-term use of melatonin supplements changes the body's own melatonin production has not been established. Some studies have reported effects on blood pressure, heart rate, blood sugar and reproductive hormones, which appear to depend on dose and timing, and possible interactions with blood pressure medicines.6 Better safety reporting from long-term trials is still needed.4
What the Research Shows
Effective doseA 2001 trial from an MIT group studied 30 adults over 50, 15 who slept normally and 15 with low sleep efficiency. In those with low sleep efficiency, 0.3 mg of melatonin restored sleep efficiency and raised blood melatonin to normal night-time levels. A 3 mg dose also improved sleep, but kept blood melatonin elevated into the daylight hours. Sleep in the normal sleepers was unaffected by any dose.2 A 2013 meta-analysis of 19 trials in 1,683 people with primary sleep disorders found modest benefits: on average, about 7 minutes faster to fall asleep and about 8 minutes more total sleep. If anything, trials with higher doses and longer treatment showed larger effects.3 Taken together, low doses can work for some people, but this evidence does not show that higher doses are less effective. Drowsiness, headache and dizziness are among the side effects reported in trials of higher doses,4 so it is reasonable to ask a pharmacist or prescriber about the lowest dose that works for you.
Circadian supportA 2015 guideline from the American Academy of Sleep Medicine (AASM) supports strategically timed melatonin for delayed sleep-wake phase disorder, for blind adults with non-24-hour sleep-wake rhythm disorder, and for children and adolescents with irregular sleep-wake rhythm disorder who also have neurological disorders. It recommends against melatonin in older adults with dementia.8 A separate 2017 AASM guideline suggests that clinicians not use melatonin as a treatment for sleep-onset or sleep-maintenance insomnia in adults (a weak recommendation).9 In a small trial of 13 people with delayed sleep phase, melatonin at 0.3 mg or 3.0 mg advanced the body clock, and the time of day it was taken was strongly related to the size of the shift.10
VitaNight's Formula: Key Ingredients
Per two-capsule serving, the VitaNight label lists melatonin 2 mg, valerian root extract 150 mg, and 100 mg each of chamomile flower extract, GABA (gamma-aminobutyric acid), L-tryptophan, lemon balm extract and passion flower extract. The other ingredients are gelatin (the capsule) and brown rice flour. No study of VitaNight itself is cited, and we are not aware of one. The research below concerns the individual ingredients, often at different doses and in different forms, so it cannot be assumed to apply to this combination. Poor sleep has many possible causes. The product label is the authoritative source for the ingredients and doses.
Melatonin is a hormone that signals night-time. The VitaNight label lists 1 mg per capsule and the serving is two capsules, so one serving provides 2 mg. Studies of oral melatonin have used doses from 0.1 mg to 10 mg or more, and the evidence on the best dose is limited.1,2,3 The 2 mg in a serving is higher than the 0.3 mg that improved sleep efficiency in one trial in adults over 50 with low sleep efficiency,2 and lower than the 5-10 mg in many products. It can cause drowsiness and other side effects and can interact with some medicines. Do not drive after taking it, and see the section below on who should speak with a doctor or pharmacist first.
Valerian is a herb whose root has traditionally been used for sleep. Reviews disagree. An umbrella review of eight systematic reviews found no evidence of efficacy for insomnia, although valerian may improve subjective sleep quality; it noted that effects had not been shown with objective measures and that the trials were few, varied and of low quality.11 A 2020 meta-analysis of 10 studies (1,065 people) of subjective sleep quality was more favourable and noted that results seem to depend on the quality of the extract.12 The 2017 American Academy of Sleep Medicine (AASM) guideline suggests that clinicians not use valerian as a treatment for sleep-onset or sleep-maintenance insomnia in adults (a weak recommendation).9 Safety: valerian has been linked to rare cases of clinically apparent liver injury,13 and a 2026 review reported that valerian can potentiate medicines that depress the central nervous system, such as sedatives.14 Seek medical advice if symptoms of liver problems develop (for example yellowing of the skin or eyes, or dark urine).
Chamomile is a daisy-family (Asteraceae) herb. A 2024 systematic review and meta-analysis of 10 clinical trials (772 people) found lower scores on the self-reported Pittsburgh Sleep Quality Index with chamomile, but results varied widely between studies, sleep duration and sleep efficiency did not improve, and only one study tested the purity or potency of the product used.15 Allergy: some people with an allergy to ragweed or mugwort pollen also react to herbal products made from related Asteraceae plants, including chamomile.16 Avoid chamomile if you have such an allergy unless an allergist or doctor advises otherwise.
GABA is the main inhibitory neurotransmitter in the brain and is also sold as a supplement. A 2020 systematic review of 14 placebo-controlled human trials of oral GABA found limited evidence for effects on stress and very limited evidence for benefits on sleep, and concluded that more studies are needed before any conclusion can be drawn.17 The long-term safety of oral GABA was not reviewed here.
L-tryptophan is an amino acid that the body converts to serotonin.19 A 2022 meta-analysis (of 18 articles identified, 4 were included in the pooled analysis) found that tryptophan supplementation shortened the time spent awake after falling asleep, especially at doses of 1 g or more, with no effect on the other sleep measures.18 A VitaNight serving provides 100 mg, about a tenth of that dose. The 2017 AASM guideline suggests that clinicians not use tryptophan as a treatment for sleep-onset or sleep-maintenance insomnia in adults (a weak recommendation).9 Safety: side effects such as nausea, dizziness and tremor have been reported mainly at much higher doses, and when tryptophan is combined with medicines that raise serotonin, such as antidepressants, rare cases of serotonin syndrome have been reported.19 Ask your prescriber or pharmacist first if you take an antidepressant or another medicine that acts on serotonin.
Lemon balm (Melissa officinalis) is a mint-family herb. A 2025 narrative review described small trials in which lemon balm, alone or combined with valerian, improved sleep quality in groups such as postmenopausal women and cardiac patients, and concluded that more rigorous trials are needed.20 Evidence on its effect on sleep is therefore preliminary, and no safety data in pregnancy or breastfeeding were reviewed here (see the note below).
In a 2-week placebo-controlled trial in 110 adults with insomnia disorder, a passion flower extract increased total sleep time on overnight sleep recordings more than placebo (P = 0.049), while sleep efficiency and time awake after sleep onset did not differ from placebo.21 A review of the clinical trials found that the supposed efficacy of passion flower products does not appear to be adequately corroborated, because many trials were small, poorly described and not well designed.22 No safety data in pregnancy or breastfeeding were reviewed here (see the note below).
VitaNight combines melatonin with several herbal and amino-acid ingredients, and none of them has been studied in this combination. Melatonin, valerian and the other herbs can each cause drowsiness, so the effects may add together, particularly if you also take sedatives or sleep medicines. Do not drive or operate machinery after taking it. Evidence on the safety of herbal medicines in pregnancy is limited,23 and we did not find safety data in pregnancy or breastfeeding for valerian, lemon balm or passion flower, so ask a doctor before using VitaNight if you are pregnant or breastfeeding. Do not give it to children unless a doctor advises it.
5–10 mg Single Ingredient
- Higher doses give higher blood melatonin levels, which can last into the daytime1,2
- Actual melatonin content can differ widely from the label5
- Drowsiness, headache and dizziness appeared more common than with placebo at 10 mg or more4
- Modest effects on sleep in trials3
2 mg melatonin per serving + six other ingredients
- Also contains valerian, chamomile, GABA, L-tryptophan, lemon balm and passion flower; no study of VitaNight itself is cited
- 2 mg of melatonin is higher than the 0.3 mg used in one trial in adults over 502
- Melatonin and the herbs can cause drowsiness: do not drive or operate machinery after taking it
- Valerian: rare liver injury reports and possible added sedation; chamomile: avoid if allergic to ragweed or related plants13,14,16
- Speak with a doctor or pharmacist first if you take medicines (including antidepressants), are pregnant or breastfeeding, or are giving it to a child
- Not a treatment for insomnia or any other condition
Melatonin 2 mg per two-capsule serving (1 mg per capsule), with valerian, chamomile, GABA, L-tryptophan, lemon balm and passion flower. 60 capsules (30 servings). Gelatin capsule (not vegan). Contains melatonin, which can cause drowsiness; do not drive after taking it. See the product page for the label and directions.
Who VitaNight Is For
VitaNight is sold as a supplement, not a medicine. It is not a treatment for insomnia or any other condition, and we are not aware of any study of VitaNight itself. The 2017 AASM guideline on chronic insomnia in adults suggests (a weak recommendation) that clinicians not use melatonin, valerian or tryptophan as a treatment for sleep-onset or sleep-maintenance insomnia.9 If you have persistent trouble sleeping, speak with a doctor.
Who should speak with a doctor or pharmacist first: anyone who takes a prescribed medicine (including blood thinners, diabetes medicines, immunosuppressants, blood pressure medicines, sedatives, sleep medicines and antidepressants), anyone who is pregnant or breastfeeding, anyone with a medical condition (including liver disease), and anyone considering melatonin for a child. People who are allergic to ragweed, mugwort, chamomile or other daisy-family (Asteraceae) plants should avoid VitaNight unless an allergist or doctor advises otherwise.16 People who take an antidepressant or another medicine that acts on serotonin should ask first because of the L-tryptophan,19 and people who take sedatives or sleep medicines should ask because valerian and melatonin can add to drowsiness.14 Melatonin can interact with some medicines: in a small study of seven healthy volunteers, the antidepressant fluvoxamine raised blood melatonin levels about 2.8-fold,24 and interactions with blood pressure medicines have been reported.6 Do not drive or operate machinery after taking melatonin. Never stop or change a prescribed medicine without asking your prescriber.
A regular sleep schedule, limited screen exposure in the hour before bed, and a cool, dark sleep environment are commonly recommended for better sleep. Supplements do not replace them.
Sleep Is One of Five Wellness Dimensions
Sleep is linked to cognitive performance, metabolic health, immune function, mood, and stress resilience. Sleep & Recovery is one of five interconnected wellness dimensions Kasivit tracks — alongside Mind & Focus, Body & Metabolism, Energy & Vitality, and Stress & Balance.
If you're not sure which dimension is your lowest-scoring, the free Kasivit Wellness Quiz takes about two minutes and gives you a score across all five.
Find Your Lowest-Scoring Wellness Dimension
Answer 15 questions about your sleep, energy, focus, metabolism, and stress. Get a score across all five wellness dimensions and see which supplements are matched to your results.
Take the Free Wellness Quiz →Frequently Asked Questions
If you are taking any prescription medication — including sleep medications, antidepressants, blood thinners, blood pressure medicines or diabetes medicines — speak with your prescriber or pharmacist before adding any supplement, including VitaNight. It contains melatonin, which can interact with some medicines, as well as valerian (which can add to the effect of sedatives) and L-tryptophan (which can interact with medicines that act on serotonin, such as antidepressants).14,19 Do not stop or change a prescribed medicine on your own. The same advice applies if you are pregnant, breastfeeding, or considering melatonin for a child. This applies to all supplements, not just VitaNight.
Follow the directions on the product label. In the older-adult trial described above, melatonin was taken 30 minutes before bedtime.2 Melatonin and some of the herbal ingredients can cause drowsiness, so do not drive or operate machinery after taking it.
It depends on the person, and the best dose has not been established. In a trial in adults over 50, 0.3 mg improved sleep efficiency in people with low sleep efficiency,2 but a meta-analysis found that the effect of melatonin on sleep is modest (about 7 minutes faster to fall asleep) and, if anything, larger with higher doses.3 Ask a pharmacist or prescriber about the right dose for you, and check the product label. VitaNight provides 2 mg of melatonin per two-capsule serving (1 mg per capsule), which is higher than the 0.3 mg used in the trial above and lower than the 5–10 mg in many products. VitaNight itself has not been studied, so these trials do not show how it affects sleep.
Per two-capsule serving the label lists melatonin 2 mg, valerian root extract 150 mg, and 100 mg each of chamomile flower extract, GABA, L-tryptophan, lemon balm extract and passion flower extract. The other ingredients are gelatin (the capsule, so it is not vegan) and brown rice flour. VitaNight does not contain L-theanine or magnesium. Evidence for the herbal and amino-acid ingredients is limited or mixed, and no study of the combination is cited; see the ingredient section above for the details and cautions.
The amount of melatonin in supplements often differs from the label, whatever the form. One analysis of 31 products of different brands and forms found 83% less to 478% more melatonin than labelled, and this variability did not appear to be related to the manufacturer or product type.5 Look for products with independent testing, and check the label.
Studies have used a wide range of melatonin doses. In small studies, doses of 0.3 mg or less raised blood melatonin to normal night-time levels,1,2 and pooled trial data show modest benefits for sleep with no sign that higher doses work worse.3 Drowsiness, headache and dizziness are among the reported side effects, melatonin can interact with some medicines, and the amount in a supplement may not match its label.4,5,6 VitaNight provides 2 mg of melatonin per two-capsule serving (1 mg per capsule), together with valerian, chamomile, GABA, L-tryptophan, lemon balm and passion flower. VitaNight itself has not been studied, and the evidence for the individual herbal and amino-acid ingredients is limited or mixed; the 2017 AASM guideline suggests that clinicians not use melatonin, valerian or tryptophan for insomnia.9 Valerian has been linked to rare liver injury,13 chamomile can cause reactions in people allergic to ragweed or related plants,16 and the ingredients may add to drowsiness. Check the product label, do not drive after taking it, and speak with a doctor or pharmacist if you take medicines, are pregnant or breastfeeding, or have persistent trouble sleeping.
Disclaimer: This article is for informational and educational purposes only. It is not intended to diagnose, treat, cure, or prevent any condition or disease. Statements about supplements have not been evaluated by the Food and Drug Administration. Consult a qualified healthcare provider before starting any supplement, particularly if you are pregnant, nursing, taking medications, or managing a health condition.
