### Short‑answer

**No.** A single dose of 250 mg melatonin is very unlikely to cause any
serious problem for a healthy adult.
That said, everyone reacts differently—some people
may experience mild side effects (headache, nausea, drowsiness), and rare individuals
with underlying liver or kidney issues could feel worse.

Below is a practical "cheat sheet" that lets you decide how much
risk you’re comfortable taking on, a

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