Can You Take Melatonin While Pregnant?

Thinking of trying (or continuing to take) melatonin during pregnancy? If so, you’re not alone.

Large health administrative surveys have shown taking supplemental melatonin during pregnancy is common, with about 4% of expectant mothers taking some form of melatonin.

This isn’t surprising given the ongoing challenges of getting a good night’s rest during pregnancy, which intensifies in the late trimesters.

But is melatonin safe during pregnancy? The answer is less straightforward than you’d think.

Read on to learn more about melatonin’s risks and benefits during pregnancy and be sure to talk to your doctor or healthcare provider about any supplements you are considering taking.

What is Melatonin?

Known as the body’s master sleep hormone, melatonin is a hormone released by the pineal gland that regulates our sleep-wake cycle, also known as circadian rhythm.

It is also synthesized by the placenta during pregnancy, which speaks to its critical role in fetal development.

Melatonin is also an antioxidant that helps protect the mother and baby from free radical damage.

Free radicals are unstable molecules that cause inflammation and cellular damage over time if their numbers become too great.

Antioxidants help keep free radical populations in check, which provides numerous benefits for cellular health, immune function, hormones, sleep, and healthy fetal development.

Melatonin is also found in certain foods, such as pistachios, tart cherries, and eggs.

Melatonin’s Role During Pregnancy

Melatonin is essential to a healthy pregnancy and the proper optimal growth, protection, and development of the fetus.

A 2024 research paper published in Frontiers in Immunology calls melatonin “the placental antioxidant and anti-inflammatory” and goes on to describe melatonin’s function during pregnancy:

“During pregnancy, melatonin acts as an antioxidant and anti-inflammatory, which is necessary to ensure a stable environment for both the mother and the fetus.

It is an essential antioxidant in the placenta because it reduces oxidative stress by constantly scavenging for free radicals, i.e., maintain the placenta’s integrity.

In a healthy pregnancy, the maternal immune system is constantly altered to accommodate the needs of the growing fetus, and melatonin acts as a key anti-inflammatory by regulating immune homeostasis during early and late gestation.”

The key takeaways are that melatonin is essential for maintaining placental health and immune function in the mother while protecting the fetus from free radical damage, which can negatively impact growth and development.

So, Is It Safe To Take Melatonin While Pregnant?

Although it is well-established that endogenous (made by the body) melatonin is essential to a healthy pregnancy, its safety as a supplement has not been proven.

Proving this would require a large group of pregnant women to agree to an ideally randomized, double-blind, placebo-controlled trial to see how melatonin supplementation at different doses impacted them and their babies.

Given the possible ethical issues with a study like this and the cost (large-scale studies cost millions of dollars), it is understandable that this has not been done.

In addition to the lack of safety data, a few animal studies have shown potential harm to fetuses (though human studies have produced opposite results).

Plus, reports of melatonin supplements containing higher doses than disclosed on labels have led many prenatal practitioners to recommend against using melatonin during pregnancy.

However, several new human studies on melatonin and pregnancy contradict those small animal studies showing that melatonin supplementation may benefit pregnant mothers and their babies.

Plus, it is well-established that chronic sleeplessness can cause various adverse pregnancy outcomes, including a higher risk of gestational diabetes, preeclampsia, preterm birth, adverse fetal outcomes, and a higher rate of comorbid depression postpartum.

This is why controversy abounds and why discussing the risks versus benefits with your prenatal healthcare provider is essential.

We’ll discuss this in more detail now.

The Studied Benefits of Melatonin During Pregnancy

Despite controversy surrounding its use, melatonin has been the subject of various human and animal studies during pregnancy.

The human studies suggest various benefits of melatonin supplementation with very low risk, but more research is needed.

The following are some studied benefits of melatonin for the mother and fetus during pregnancy:

Potential benefits of melatonin to the fetus:

• Melatonin may protect against oxidative stress, which can cause various complications for the fetus
• Melatonin may provide neuroprotective benefits to the brain
• Melatonin supports healthy brain growth and development of the fetus

Potential benefits of melatonin to the mother:

• Melatonin may promote healthy fertility
• Melatonin may promote normal immune function via its effects on inflammatory response in the mother
• Melatonin may decrease the risk of preeclampsia
• Melatonin may promote healthy placental function
• Melatonin may support healthy sleep, especially in pregnant shift-workers

While these findings are encouraging, research on melatonin supplementation during pregnancy is in its infancy. More high-powered studies are needed to understand how it impacts the mother and fetus and to determine safe and appropriate dosages.

Discuss the risks and benefits of taking melatonin during pregnancy with your prenatal healthcare provider.

Risks of Taking Melatonin During Pregnancy

We alluded to a few of the risks earlier, but let’s recap and dive a little deeper.

The general consensus is that we do not have enough safety data to guarantee the safety of melatonin supplements during pregnancy.

Therefore, most doctors and prenatal healthcare providers do not recommend it.

Reports have also shown that melatonin gummy supplements may contain much higher doses of melatonin, ranging from 74% to 247% more than the amounts listed on labels. In contrast, one brand contained no melatonin at all.

In addition, the amount of melatonin released by the pineal gland and placenta is much less than a standard dose of a melatonin supplement.

Some people argue that higher doses of melatonin could put mothers and their fetuses at risk.

Advocates of melatonin supplementation during pregnancy argue that when appropriately dosed, its benefits may outweigh the risks, especially when compared to the risks of chronic sleep deprivation or taking sleep medication.

Others argue sleep medication has more safety data and, therefore, may be a better choice for pregnant mothers.

As you can see, it’s complicated and has many unknowns.

Therefore, discussing melatonin or any supplements or medications with your OBGYN or prenatal healthcare provider before taking them during pregnancy is essential.

How to Take Melatonin During Pregnancy

Talk to your doctor or prenatal healthcare provider before taking melatonin during pregnancy.

If they recommend it for occasional sleeplessness, ask for specifics about the best dosage and brand for you.

If they recommend against it, consider these alternative solutions.

7 Other Natural Ways to Improve Sleep During Pregnancy

If you and your doctor determine melatonin is inappropriate for you, consider these seven other natural ways to improve sleep during pregnancy.

1. Mind your screen time

There is so much to learn during pregnancy, but too much online research could keep you up at night even after your phone is off.

A growing body of research has shown blue light from various devices suppresses melatonin production and can keep you up at night.

Given melatonin's pivotal role in a healthy pregnancy, consider limiting your screen time at least two hours before bed.

You can also use blue blockers for day and nighttime screen use.

2. Get bright morning light

Natural sunlight first thing in the morning signals to our brain that it’s time to wake up. Likewise, darkness in the evening helps rev up melatonin production, setting you up for a good night’s rest.

Research has shown getting some sunlight every morning can help regulate our sleep-wake cycle and improve sleep quality and quantity.

Pair this with a brisk walk for double the pregnancy benefit.

3. Try taking magnesium before bed

Magnesium is a natural mineral found in various foods but is often lacking in the standard Western diet.

It can provide a wealth of benefits during pregnancy, including supporting digestion and elimination, easing stress, promoting healthy sleep, and helping prevent complications like pre-eclampsia, and some women swear by it for leg cramps.

It’s also essential for the normal production of melatonin.

Many healthcare providers recommend magnesium glycinate, which is highly absorbable and gentle on the stomach. There are several different types of magnesium supplements, be sure to talk to your healthcare provider about the right one for you.

Get the full scoop in Magnesium & Pregnancy: Is It Safe? Types, Benefits, & Side Effects

4. Get plenty of exercise

Regular exercise is generally recommended to all pregnant women and people to help promote a healthy pregnancy, labor, and delivery and reduce complications like aches and pains, gestational diabetes, and excess weight gain.

It’s well known that exercise helps you sleep.

The American Pregnancy Association recommends 20-30 minutes of exercise a day most days of the week and abstaining from high-risk exercises that could cause falls, injury, or overheating.

5. Practice mindfulness

If the excitement and anticipation of becoming a new mother or parent keeps you up at night, consider practicing mindfulness meditation for better sleep.

Numerous research studies have shown daily mindfulness practices can help improve various aspects of sleep.

Meditation apps can be helpful for getting started. You can also find free pregnancy-specific guided meditations on YouTube and through various podcasters.

If classical meditation isn’t your thing, consider moving meditation practices like prenatal yoga, silent walking, or journaling to get back into your body and give your mind a much-needed thinking break.

6. Sleep in a cold room

Pregnancy can make you feel and sleep hot, which is the opposite of what you want at night.

The Sleep Foundation recommends sleeping in a cool room between 65-68 degrees for optimal sleep.

Obviously, you should bundle up so you’re comfortable, but the cooler temperature outside the covers can make a big difference to your sleep cycle.

7. Try chamomile tea

Chamomile has long been used as a traditional herb to promote sleep and relaxation.

It’s also been shown helpful for supporting healthy digestion, reducing stress, and is generally considered safe during pregnancy when taken in normal doses, such as a cup of tea before bed.

Various chamomile teas are available, but ideally, look for organic chamomile teas with no other ingredients or chamomile in pregnancy-specific teas blended with other pregnancy-safe herbs.

Check with your doctor or prenatal practitioner before taking herbs during pregnancy.

Explore Country Life’s Melatonin, Tart Cherry, And Magnesium Supplements

Country Life has been producing high-quality melatonin and magnesium supplements for decades.

Always talk to your healthcare practitioner before taking any supplements during pregnancy.

If they recommend melatonin or magnesium for sleep, consider the following supplements, all of which are tested for purity, potency, and contaminants and manufactured in our cGMP-compliant certified organic and gluten-free manufacturing facility.

• Tart Cherry Honey Gummies: These provide a delicious natural source of melatonin and powerful antioxidants from tart cherries.
• Melatonin 1 mg: A low-dose vegan melatonin supplement to support healthy sleep. Country Life’s proprietary rapid-release delivery system allows the tablets to dissolve within minutes.**
• Melatonin 3 mg: A higher dose vegan melatonin supplement in our rapid-release delivery system.
• High-Absorption Magnesium Glycinate with synergistic magnesium glycinate and vitamin D3
• Chelated Magnesium Glycinate is a fully reacted form with an amino acid chelate, offering a highly bioavailable source of magnesium.
• Magnesium Citrate provides 250 mg per capsule and is helpful for occasional constipation.

Sources mentioned in this article:

• “Melatonin use during pregnancy and lactation: A scoping review of human studies.” Braz J Psychiatry.
• “Dietary Sources and Bioactivities of Melatonin”. Nutrients.
• “Melatonin: the placental antioxidant and anti-inflammatory.” Front Immunol. 2024.
• “Melatonin in Pregnancy: Effects on Brain Development and CNS Programming Disorders”. Curr Pharm Des.
• “Melatonin supplementation during controlled ovarian stimulation for women undergoing assisted reproductive technology: systematic review and meta-analysis of randomized controlled trials.” Fertil Steril.
• “Some Melatonin Supplements Have Dramatically Different Dosages Than Advertised, New Study Says.” Time Magazine.
• “More Sunlight Exposure May Improve Sleep.” Stanford Lifestyle Medicine.
• “Blue Light Has A Dark Side”. Harvard Health.
• “Evidence-Based Recommendations for an Optimal Prenatal Supplement for Women in the U.S., Part Two: Minerals.” Nutrients
• “Oral Mg(2+) supplementation reverses age-related neuroendocrine and sleep EEG changes in humans”. Pharmacopsychiatry.
• “Biorhythms and possible central regulation of Magnesium status, phototherapy, darkness therapy and chronopathological forms of Magnesium depletion.” Magnesium Research.
• “Evidence-Based Recommendations for an Optimal Prenatal Supplement for Women in the U.S., Part Two: Minerals.” Nutrients.
• “Exercise During Pregnancy.” American Pregnancy Association.
• The effect of mindfulness meditation on sleep quality: A systematic review and meta-analysis of randomized controlled trials”. Annals of the New York Academy of Sciences
• “Best Temperature For Sleep”. The Sleep Foundation.