New Delhi, 05 November 2025: Melatonin is often hailed as a safe, natural sleep aid — a supplement millions turn to in hopes of getting a better night’s rest. It’s widely available, inexpensive, and even marketed as a “hormone of darkness” that helps regulate sleep-wake cycles. But as melatonin supplements become increasingly popular, new research is raising an important question: Can too much melatonin actually harm your heart?
A recent study has sounded the alarm over potential cardiac risks associated with high-dose or long-term melatonin use, particularly in individuals with existing heart problems. The findings suggest that while melatonin in low doses can be beneficial, excessive intake may interfere with cardiovascular function and, in some cases, increase the risk of heart failure.
What Exactly Is Melatonin?
Melatonin is a hormone naturally produced by the pineal gland in the brain. Its primary function is to regulate the body’s circadian rhythm, helping signal when it’s time to sleep and wake. Levels rise in the evening as darkness falls and drop in the morning with exposure to light.
In supplement form, melatonin is commonly used to treat insomnia, jet lag, shift-work sleep disorder, and even anxiety. In most cases, short-term use at low doses (0.5 to 3 mg) is considered safe. However, experts now caution that higher doses — often 5 mg, 10 mg, or more — can have unintended systemic effects, especially on cardiovascular health.
The New Study and Its Findings
Recent experimental studies on both animals and humans have revealed a complex relationship between melatonin and the heart. While the hormone has antioxidant and anti-inflammatory properties that can, in theory, protect the heart, excessive or unregulated intake appears to disrupt normal heart function.
Researchers observed that high doses of melatonin may:
- Interfere with the body’s natural hormonal balance, suppressing the normal circadian rhythm of heart rate and blood pressure.
- Alter autonomic nervous system activity, leading to fluctuations in blood pressure and heart rate variability.
- Influence calcium channels and cardiac contractility, potentially impairing how the heart pumps blood.
- Exacerbate heart failure in individuals with pre-existing cardiovascular disease by affecting mitochondrial energy production in cardiac cells.
In other words, while melatonin supports healthy sleep, its overuse might push the cardiovascular system off balance, especially when taken in doses far exceeding what the body naturally produces.
The Paradox: Melatonin’s Dual Role in the Heart
Interestingly, melatonin is not inherently bad for the heart. In fact, moderate levels of naturally produced melatonin may protect cardiac tissues from oxidative stress and reduce inflammation, which are both major drivers of heart disease.
The problem lies in the dosage and timing. Small, physiological doses — around 0.3 to 1 mg — can mimic the body’s natural rhythm, but when people take large doses (5–10 mg or more), it can result in melatonin overload.
This overdose effect can:
- Lower nighttime blood pressure too drastically (a condition known as nocturnal hypotension)
- Interfere with medications like beta-blockers, anticoagulants, or antihypertensives
- Disrupt the heart’s natural circadian rhythm, which plays a critical role in regulating cardiovascular health
Therefore, melatonin can act as both a protector and a potential disruptor of the heart — depending on how it’s used.
Melatonin and Heart Failure: What the Research Suggests
The recent study found that long-term melatonin supplementation at high doses could aggravate heart failure by impairing the heart’s ability to pump efficiently. This happens because melatonin influences mitochondrial function, the process that generates energy within heart muscle cells.
In individuals already suffering from chronic heart disease, excessive melatonin may alter this delicate energy balance, leading to further cardiac stress. Additionally, melatonin can interfere with the sympathetic nervous system, which regulates heartbeat and blood pressure, potentially leading to rhythm abnormalities.
The study’s lead researchers emphasized that melatonin should not be viewed as a harmless over-the-counter supplement, especially for those with cardiovascular concerns.
Symptoms to Watch For
If you’re taking melatonin regularly, it’s important to be aware of certain warning signs that may indicate an adverse cardiac effect:
- Unusual fatigue or weakness
- Irregular heartbeat or palpitations
- Dizziness or fainting spells
- Shortness of breath
- Swelling in the legs or ankles (a sign of fluid retention)
These symptoms could signal that melatonin is affecting your cardiovascular system, especially if they develop soon after you start or increase your dosage.
Who Is Most at Risk?
While healthy adults who occasionally use low-dose melatonin are unlikely to experience heart complications, certain groups should exercise caution:
- Individuals with heart failure or cardiomyopathy
- People with high or low blood pressure
- Those taking heart medications (such as beta-blockers or anticoagulants)
- Older adults, whose metabolism and hormonal balance are more sensitive
- People with diabetes, as melatonin can affect insulin sensitivity and vascular tone
If you fall into any of these categories, it’s best to consult your doctor before taking melatonin supplements.
Melatonin and Blood Pressure Regulation
One lesser-known effect of melatonin is its ability to modulate blood pressure. In healthy individuals, it may slightly lower nighttime blood pressure — a natural and beneficial effect. However, in those prone to hypotension or taking blood pressure medications, melatonin may amplify the drop, leading to lightheadedness, dizziness, or even fainting.
In contrast, inconsistent melatonin dosing or taking it at the wrong time (e.g., during the day) can disrupt the body’s circadian regulation of blood pressure, resulting in instability that may stress the cardiovascular system.
How Much Melatonin Is Too Much?
The body naturally produces between 0.1 to 0.8 milligrams of melatonin per day, depending on light exposure and sleep-wake cycles. Most supplements, however, contain 3 to 10 mg per tablet, far exceeding physiological levels.
Experts recommend:
- Start low — with doses of 0.3 to 1 mg.
- Avoid daily long-term use unless prescribed.
- Do not exceed 5 mg without medical supervision.
- Take it 30–60 minutes before bedtime, not during the day.
Remember, more melatonin doesn’t mean better sleep — and it certainly doesn’t mean better heart health.
Safer Alternatives for Better Sleep
If you rely on melatonin to manage sleep issues, consider lifestyle-based alternatives that improve sleep naturally and reduce the need for supplements:
- Maintain a consistent sleep schedule — go to bed and wake up at the same time daily.
- Limit screen exposure at least an hour before bed, as blue light suppresses melatonin production.
- Avoid caffeine, nicotine, and alcohol before bedtime.
- Create a relaxing bedtime routine — meditation, gentle yoga, or reading.
- Keep your bedroom dark and cool, as light and temperature influence melatonin levels.
These strategies help your body regulate melatonin naturally, reducing dependency on supplements.
Should You Stop Taking Melatonin?
Not necessarily — but you should use it wisely. Occasional short-term use of low-dose melatonin is generally safe for most people. However, if you have cardiovascular issues, diabetes, or high blood pressure, consult a doctor before using it regularly.
Doctors may recommend monitoring your heart rate, blood pressure, and sleep quality to ensure melatonin isn’t affecting your cardiac rhythm or overall health.
Melatonin remains a useful supplement for short-term sleep regulation, but “natural” doesn’t always mean risk-free. The hormone’s influence extends far beyond sleep — it interacts with blood pressure, heart rhythm, and cellular energy metabolism.
The new findings serve as a timely reminder that even well-intentioned self-care habits can have unintended side effects when used without medical guidance. For individuals with heart disease, hypertension, or other cardiovascular risks, it’s especially important to treat melatonin like any other potent medication — with respect, moderation, and professional supervision.
Quality sleep is essential, but so is a healthy heart. The key is balance: support your body’s natural rhythm instead of overriding it with unnecessary supplementation.
