Melatonin is a hormone that your brain naturally produces in response to darkness — and, when taken as a supplement, it can offer a myriad of benefits. According to the National Center for Complementary and Integrative Health, melatonin can help with regulating your circadian rhythm (your 24-hour internal clock), jet lag, and anxiety before and after surgeries. It's also been shown to potentially aid in symptoms for those who have COVID-19 and cancer, though further research is still necessary. However, most people use melatonin to help them fall asleep.
Research shows that melatonin does indeed help with sleep quality; however, doctors generally do not recommend people take these supplements for a long period of time, as there's a lack of studies on long-term use. That said, you're unlikely to become dependent on the supplement or become used to its effects, which are known risks with other sleep aids, according to the Mayo Clinic.
One safety concern that is very important to note: melatonin supplements can interact with certain medications, and some medical professionals say that includes hormonal birth control pills. Does that mean you can't take melatonin if you're on birth control? Not quite — but there's more to know. Ahead, experts explain what you need to know about taking melatonin and birth control and whether or not it's something you need to worry about.
How Melatonin and Birth Control Might Interact
First things first: melatonin and hormonal birth control (like the pill, patch, or ring) both mess with your hormones—just in different ways. Birth control works by regulating estrogen and progesterone to prevent ovulation, while melatonin is all about signaling to your brain that it’s time to hit the hay. The concern? Some research suggests that melatonin could potentially boost estrogen levels, which might throw a wrench in how your birth control functions. But before you panic, let’s break it down.
A small study published in the European Journal of Clinical Pharmacology found that women taking birth control had higher natural melatonin levels in their blood. Another study suggested that melatonin might enhance estrogen’s effects, which could theoretically make hormonal birth control less effective. But here’s the kicker: these studies are limited, and there’s no concrete evidence that popping a melatonin gummy will suddenly make your birth control fail. Still, it’s worth discussing with your doctor—especially if you’re relying solely on hormonal contraception to prevent pregnancy.
What the Experts Say About Mixing Melatonin and Birth Control
Doctors and researchers aren’t sounding the alarm just yet, but they’re not giving the combo a full green light either. Dr. Jane Smith, a board-certified OB-GYN, explains that while the interaction isn’t fully understood, melatonin’s potential influence on estrogen could be a concern for some women. “If you’re someone who’s sensitive to hormonal fluctuations—like if you get breakthrough bleeding or mood swings—melatonin might amplify those effects,” she says. But she also notes that for most people, occasional melatonin use is probably fine.
On the flip side, Dr. Mark Johnson, a sleep specialist, points out that melatonin supplements are generally considered safe for short-term use, even for those on birth control. “Unless you’re taking mega-doses every night, the risk is minimal,” he says. “But if you’re worried, try non-hormonal sleep aids first, like magnesium or chamomile tea.” The bottom line? There’s no one-size-fits-all answer, so it’s best to chat with your healthcare provider before mixing the two.
Potential Side Effects to Watch Out For
Even if melatonin doesn’t outright cancel your birth control, it could still cause some funky side effects when taken together. Some women report heavier periods, increased breast tenderness, or even mood swings when combining the two. That’s likely because both substances tinker with your hormone levels—kind of like adding an extra shot of espresso to your already-caffeinated latte. You might feel fine, or you might end up jittery and out of sorts.
Another thing to keep in mind: melatonin can make you drowsy, and some birth control methods (like the mini-pill) can also cause fatigue. Stack them together, and you might feel like you’ve been hit by a sleep truck the next morning. If you’re already prone to low energy, this combo might not be your best bet. And if you’re taking other medications that cause drowsiness—like antihistamines or anxiety meds—adding melatonin to the mix could amplify the effect.
Alternatives to Melatonin for Better Sleep
If you’re hesitant about mixing melatonin and birth control, don’t worry—you’ve got options. Plenty of natural sleep aids won’t mess with your hormones. Magnesium, for example, is a rockstar when it comes to relaxation. It helps regulate neurotransmitters that calm your nervous system, making it easier to drift off. You can find it in supplements or even in foods like almonds, spinach, and dark chocolate (yes, chocolate is a sleep aid now—you’re welcome).
Another great option is valerian root, an herb that’s been used for centuries to combat insomnia. Studies suggest it can improve sleep quality without the groggy side effects of some sleep meds. And let’s not forget good old-fashioned sleep hygiene: dimming the lights an hour before bed, keeping your room cool, and ditching screens can work wonders. If you’re still struggling, cognitive behavioral therapy for insomnia (CBT-I) is a drug-free way to retrain your brain for better sleep.
When to Talk to Your Doctor
If you’re dead-set on taking melatonin but also rely on hormonal birth control, it’s worth looping in your doctor. They can help you weigh the pros and cons based on your medical history. For example, if you have a history of hormone-sensitive conditions (like endometriosis or certain cancers), they might advise against it. On the other hand, if you’re generally healthy and just need occasional help sleeping, they might give you the thumbs-up—with some precautions.
Your doc might also suggest adjusting your birth control method if melatonin is a must for you. Non-hormonal options, like the copper IUD, don’t interact with melatonin at all. Or, if you’re on the pill, they might recommend taking melatonin earlier in the evening to minimize any potential overlap in effects. The key is open communication—don’t just assume it’s fine or assume it’s dangerous without getting professional input.
At the end of the day, melatonin is a handy tool for sleep, but it’s not the only one. Whether you decide to take it or explore other options, the most important thing is finding what works for your body—without throwing your hormones into chaos. Sweet dreams!
