Melatonin
Melatonin is a hormone secreted by the brain that regulates sleep. It appears to be highly sensitive to light and darkness. Oral melatonin can be used as a sleep aid. It is not addictive.
Melatonin is most commonly used to improve sleep. It is also used for high blood pressure, insomnia, and 27 other conditions and goals.
Dosage information
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Melatonin is most commonly used to improve sleep.
Melatonin is a neurohormone secreted by the pineal gland in the brain and is responsible for regulating the sleep/wake cycle. Light exposure inhibits melatonin synthesis. The primary use of melatonin as a dietary supplement is to help regulate abnormal sleep patterns.
Irregular sleep patterns are linked to a variety of health problems. Melatonin is a hormone that helps the body fall asleep, so melatonin supplementation is considered a way to improve sleep patterns. This is especially beneficial for shift workers or people affected by jet lag.
Melatonin may also alleviate symptoms of irritable bowel syndrome (IBS), reduce the severity of tinnitus, lower blood sugar levels in people with type 2 diabetes, and cause small (perhaps negligible) weight loss. Research is currently underway on melatonin supplementation as adjuvant therapy for cancer, but related human studies are limited.
Melatonin production and metabolism are often irregular in certain populations. Smokers may respond less well to supplements due to an increased ability of enzymes in their bodies to break down melatonin molecules, while older adults appear to produce less melatonin at night. This may explain why the effects of melatonin seem more consistent in older adults.
Finally, a meta-analysis suggested that melatonin supplementation may have a slight effect on improving depressive symptoms, although the conclusions of related studies varied widely. While melatonin may be safe and has potential therapeutic effects on depression, it remains unclear whether it is effective in all cases.
At regular doses, melatonin appears to be fairly safe. Side effects are uncommon and usually mild, including daytime drowsiness, headache, and nausea. In rare cases, there have been reports of serious side effects from taking melatonin supplements (usually at high doses). Melatonin is not addictive.
Melatonin, a hormone, primarily functions to promote and maintain sleep. It achieves this by activating melatonin receptors in the brain, which inhibit neuronal activity and regulate the body's circadian rhythm. Melatonin receptors are also present in many other tissues, including the gut, pancreas, and immune cells, which may explain some of melatonin's other health benefits.
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Nutritional Supplement Recommendations
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California Gold Nutrition, Melatonin, 3 mg, 90 Vegan Capsules
Contains melatonin (3 mg) , which helps support sleep rhythm regulation and relaxation , making it a good choice for daily sleep quality supplementation.
NOW Foods, Melatonin, 3 mg, 60 Vegan Capsules
Contains melatonin (3 mg) , which helps support sleep rhythm regulation and improve sleep quality , making it a good choice for daily sleep supplementation.
Natrol, melatonin, extended release, 5 mg, 100 tablets
Contains sustained-release melatonin (5 mg) , designed to prolong release, which helps support sleep rhythm regulation and improve sleep quality , making it a suitable choice for daily sleep supplementation.
21st Century, Instant Melatonin, Cherry Flavor, 10 mg, 120 tablets
Contains fast-dissolving melatonin (10 mg) , which helps support sleep rhythm regulation and falling asleep quickly . The cherry flavor makes it easy to take and is a good choice for daily sleep supplementation.
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Dosage information
When used to regulate sleep cycles and improve sleep disorders, studies have shown that the effective dose range of melatonin is 300 micrograms (μg) to 5 milligrams.
It is recommended to start with 300 micrograms and gradually increase to a maximum of 5 milligrams if necessary.
It's important to note that melatonin's effects are not dose-dependent; taking higher doses will not make you fall asleep faster. However, the most effective dose remains an ongoing research topic.
To improve sleep, melatonin is generally recommended to be taken about 30 minutes before bedtime .
However, some people may need to take it about 3 hours before bedtime for better results.
Not recommended to take with melatonin
Melatonin has sleep-inducing and sedative effects, but when used with related medications, it may cause excessive sleepiness, dizziness, and slowed reaction time .
Examples : Benzodiazepines, Zolpidem, some anti-anxiety medications
Recommendation : Avoid taking these medications simultaneously; a doctor's evaluation is required.
Melatonin may affect neurotransmitters, and when used with some medications, it may cause mood swings, headaches, or sleep rhythm disruptions .
Examples : SSRIs, TCAs
Recommendation : Use only after evaluation by a physician.
Melatonin may have a mild blood pressure lowering effect , but excessive use may cause nocturnal low blood pressure and dizziness .
Examples : ACEIs, ARBs, calcium channel blockers
Recommendation : Monitor blood pressure and avoid self-administering high doses.
Melatonin may affect the blood clotting mechanism, theoretically increasing the risk of bleeding (limited evidence, but caution is advised).
Examples : Warfarin, Aspirin
Recommendation : Avoid high doses; physician evaluation is required.
Stimulants can counteract the sleep-inducing effects of melatonin .
Examples : caffeine, energy drinks, nicotine
Recommendation : Avoid [doing something] within 6 hours of bedtime.
- Common recommended dosage: 0.5–3 mg/day (more is not necessarily better)
- It is recommended to take it 30–60 minutes before bedtime.
- People with chronic insomnia are not advised to use high doses of this medication on their own for extended periods.
Safety Information and Side Effects
- Melatonin may cause side effects such as drowsiness, headache, nausea, dizziness, and unusual dreams.
- Overall, melatonin has a low risk of toxicity.
- When melatonin is used in combination with other sedatives and drugs that alter CYP1A2 activity (CYP1A2 inhibitors or CYP1A2 inducers), the risk of sedation may increase.
- Melatonin supplementation is not recommended during pregnancy and breastfeeding.
Note: Quality issues
A Canadian study found that of 31 melatonin supplements tested, only nine had melatonin levels within 10% of the labeled amount. These supplements contained melatonin levels ranging from 83% lower to 478% higher than the labeled values. Furthermore, the study also found that eight of the supplements contained serotonin (a precursor to melatonin).
Side effects of melatonin are usually mild to moderate and typically subside on their own or disappear upon discontinuation. The most common side effects include daytime drowsiness, headache, unusual dreams, dizziness, and decreased body temperature. No clear association has been found between the dosage or formulation of melatonin (e.g., immediate-release versus controlled-release) and the risk of side effects. No toxic reactions were observed with a daily dose of 1000 mg of melatonin for one month.
Melatonin can occasionally cause other potential side effects, including respiratory infections, muscle aches, and changes in skin pigmentation.
Pregnant
The safety of melatonin supplementation during pregnancy has not been established, and therefore its use is not recommended. Melatonin, naturally produced by the body, is known to aid in fetal development. It is currently unclear what effect taking high doses of melatonin supplements would have on this process.
Although related studies are limited and sample sizes are small, some research reports indicate that the use of melatonin (8-10 mg daily) during 15 to 33 weeks of gestation or the last 5 to 6 weeks of pregnancy has no significant adverse effects on the mother or baby. Some studies have used melatonin to treat preeclampsia, intrauterine growth restriction, and gestational diabetes.
breast-feeding
Melatonin is naturally present in breast milk, but there is a lack of data to prove the safety of melatonin supplementation during breastfeeding. It is generally not recommended to use melatonin during breastfeeding.
Melatonin supplements are expected to increase melatonin levels in breast milk. However, at normal doses (≤10 mg), melatonin levels in breast milk should still be significantly lower than doses that are safely given to newborns.
In one case report, a mother took a supplement containing melatonin and valerian, and it was suspected that the supplement might impair the platelet function of her breastfeeding infant.
Operating vehicles, boats or heavy machinery
Melatonin can cause drowsiness and slowed reaction time, and these effects can last into the next day. Theoretically, this could increase the risk of accidents. People taking melatonin should exercise extra caution when driving, boating, or operating heavy machinery.
