Is melatonin safe to take in India?
Answered by Dr. Nitnem Singh Sodhi · Mental Health Counsellor, Neuropsychologist & Psychotherapist · Updated 2026-04-27
Short answer
For most healthy adults, 0.3–1 mg of melatonin taken 30–60 minutes before bed is safe and reasonable for short-term use, especially for jet lag and circadian shift. Indian over-the-counter formulations are often dosed at 3–10 mg — far higher than what the evidence supports, and high doses paradoxically worsen sleep over weeks.
What melatonin actually is
Melatonin is a hormone the pineal gland secretes in the evening to signal the body that night has begun. Supplemental melatonin is not a sedative — it does not push you to sleep. It tells the circadian system that it is later than the body thinks. That is why it works for jet lag and shift work, and why it works much less reliably for primary insomnia.
The right dose
The published evidence supports 0.3 mg to 1 mg taken 30–60 minutes before the desired bedtime. Above 3 mg, the effect plateaus and side effects (vivid dreams, morning grogginess, paradoxical alertness on subsequent nights) increase. Indian over-the-counter brands often package 5–10 mg per tablet — these doses are not better; they are usually worse.
When to use it, when not to
Use: jet lag, shift work, circadian phase shift after a disrupted week. Avoid: as a nightly sleep aid for chronic insomnia, in pregnancy, with certain medications (anticoagulants, immunosuppressants, some antihypertensives), in children without paediatric advice. If sleep is broken for more than three weeks, melatonin is the wrong tool — see the ISI and the long-form sleep protocol on this site.
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