Melatonin—the so-called 'sleep hormone', has become something of a go-to remedy for those struggling with irregular sleep, jet lag, or late-night screen scrolling. But if you've ever taken a melatonin supplement and wondered why you still felt groggy in the morning, you’re not alone. It raises a common question: How long does melatonin stay in your body?
What Is Melatonin?
Melatonin is a naturally secreted hormone in the pineal gland of the brain. It helps control your body's circadian rhythm, your internal clock that reminds you to sleep and wake up. Melatonin secretion naturally rises at night as it gets dark, peaks during the night, and then falls by morning to wake you up.
But natural melatonin production can be suppressed by factors, such as exposure to blue light (from phones or laptops), stress, night shifts, or jet lag. That's where supplements fill the gap.
How Long Does It Take to Work?
When you're taking melatonin as a supplement, the effect tends to come on fairly quickly. In about 30 minutes to an hour, most people begin feeling sleepy. That's why it's common to take melatonin roughly 30–60 minutes before you go to sleep.
The exact timing can vary depending on:
- Your body weight and metabolism
- The dose
- Whether you’ve eaten recently (a full stomach may slow absorption)
- The form (capsules, gummies, extended-release tablets, etc)
What is Melatonin’s Half-Life?
Melatonin, according to the Sleep Foundation, has a half-life of anywhere from 20 to 40 minutes, meaning that half of the original dose is removed from the body during this time. Overall, melatonin remains in the system for approximately four to five hours.
In a small study, scientists tested blood samples from healthy adult men who received an oral dose of 10 milligrams of melatonin. The results found that, on average, melatonin dipped to zero after five hours.
Also Read: Top Melatonin-Rich Foods That Can Help You Sleep Better
Does Melatonin Accumulate in the Body?
Not really. Melatonin doesn’t build up like some medications. It is metabolised primarily by the liver and then is excreted through the urine. Large doses (over 5 mg) or nightly use over many years can lead to confusing your body's natural melatonin cycle, particularly when you are not using it with medical supervision.
Although there isn't a standard recommended dose for melatonin, most individuals who use it to aid sleep typically take between 1 and 5 milligrams about 30 minutes before going to bed. Melatonin supplements are available in various dosages, ranging from 200 micrograms to 20 milligrams, and are offered in different formats.
Factors That Affect How Long Melatonin Stays in Your System
- Age: Older people might metabolise melatonin more slowly.
- Liver condition: Because the liver metabolises it, liver problems can slow clearance.
- Other medications: Antidepressants, blood pressure medication, and birth control pills influence melatonin levels.
- Caffeine or alcohol: They may alter melatonin's duration and effectiveness.
How to Use Melatonin Smartly
- Begin low: Take 0.5–1 mg and only gradually raise doses if necessary.
- Time it correctly: Take it 30–60 minutes before your desired bedtime.
- Steer clear of late-night snacking or caffeine, which can undermine its impact.
- Don't use it in the long term without professional advice. Melatonin is a useful short-term solution, but no cure for ongoing sleep problems.
[Disclaimer: This article contains information for informational purposes only. Hence, we advise you to consult your professional if you are dealing with any health issue to avoid complications.]