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Melatonin dietary supplement. Melatonin: Benefits, Uses, Side Effects, and Dosage – A Comprehensive Guide

What are the main benefits of melatonin. How does melatonin affect sleep quality. What is the recommended dosage for melatonin supplements. Are there any potential side effects of taking melatonin. How does melatonin impact seasonal affective disorder. Can melatonin influence human growth hormone levels. What role does melatonin play in eye health.

The Science Behind Melatonin: Understanding Its Role in the Body

Melatonin is a hormone naturally produced by the pineal gland in the brain. Its primary function is to regulate the body’s circadian rhythm, which is crucial for maintaining a healthy sleep-wake cycle. Beyond its well-known role in sleep regulation, melatonin has been found to influence various other physiological processes, including immune function, blood pressure regulation, and cortisol level management.

Recent research has also highlighted melatonin’s antioxidant properties, suggesting potential benefits for a range of health conditions. These findings have led to increased interest in melatonin as a dietary supplement, with applications extending far beyond its traditional use as a sleep aid.

Melatonin’s Multifaceted Impact on Health

  • Regulates sleep-wake cycles
  • Supports immune function
  • Helps manage blood pressure
  • Influences cortisol levels
  • Acts as a powerful antioxidant

As research continues to uncover the diverse effects of melatonin on human health, its potential applications in medical treatments and preventive care are expanding. From improving eye health to alleviating symptoms of seasonal depression, melatonin’s versatility makes it a subject of ongoing scientific interest and clinical investigation.

Melatonin as a Sleep Aid: Efficacy and Considerations

Melatonin’s reputation as a sleep hormone is well-deserved, given its crucial role in regulating the body’s natural sleep cycle. As a dietary supplement, melatonin has gained popularity as a natural remedy for various sleep disorders, particularly insomnia.

Clinical studies have demonstrated melatonin’s effectiveness in improving several aspects of sleep quality. A study involving 50 individuals with insomnia found that taking melatonin two hours before bedtime resulted in faster sleep onset and enhanced overall sleep quality. Similarly, a comprehensive analysis of 19 studies in both children and adults with sleep disorders revealed that melatonin supplementation reduced the time it took to fall asleep, increased total sleep duration, and improved sleep quality.

How does melatonin compare to other sleep medications?

While melatonin has shown promising results in improving sleep, it’s important to note that its effectiveness may vary when compared to other sleep medications. Some studies suggest that while melatonin is associated with fewer side effects than conventional sleep drugs, it may not be as potent in certain cases. This balance between efficacy and safety makes melatonin an attractive option for those seeking a gentler approach to managing sleep issues.

Factors Influencing Melatonin’s Effectiveness

  • Timing of administration
  • Dosage
  • Individual physiology
  • Underlying sleep disorders
  • Environmental factors

Understanding these factors can help individuals and healthcare providers optimize melatonin supplementation for maximum benefit. It’s always advisable to consult with a healthcare professional before starting any new supplement regimen, especially for those with pre-existing health conditions or those taking other medications.

Melatonin and Seasonal Affective Disorder: A Potential Treatment Option

Seasonal Affective Disorder (SAD), commonly known as seasonal depression, affects up to 10% of the global population. This form of depression is characterized by its cyclical nature, with symptoms typically emerging in late fall or early winter and subsiding in spring and summer. The condition is believed to be linked to changes in the circadian rhythm caused by seasonal variations in light exposure.

Given melatonin’s role in regulating circadian rhythms, researchers have explored its potential as a treatment for SAD. Some studies have shown promising results, suggesting that low doses of melatonin may help alleviate symptoms of seasonal depression.

Research Findings on Melatonin and SAD

A study involving 68 participants found that alterations in circadian rhythm contributed to seasonal depression, and daily melatonin supplementation was effective in reducing symptoms. This research supports the hypothesis that melatonin could play a role in managing SAD by helping to realign disrupted circadian rhythms.

However, it’s important to note that the evidence is not conclusive. A review of eight studies examining melatonin’s effects on mood disorders, including SAD, bipolar disorder, and depression, found no significant impact on symptoms. This conflicting evidence underscores the need for further research to fully understand melatonin’s potential in treating seasonal depression.

Factors to Consider in Melatonin Use for SAD

  1. Timing of melatonin administration
  2. Dosage
  3. Duration of treatment
  4. Individual response variability
  5. Interaction with other treatments

While melatonin shows promise as a potential treatment for SAD, more comprehensive studies are needed to establish its efficacy and optimal use. Individuals experiencing symptoms of seasonal depression should consult with a healthcare provider to discuss appropriate treatment options, which may include melatonin as part of a broader management strategy.

Melatonin’s Impact on Human Growth Hormone: Implications for Strength and Muscle Mass

Human Growth Hormone (HGH) plays a vital role in growth, cellular regeneration, and metabolism. Recent research has suggested a potential link between melatonin supplementation and increased HGH levels, particularly in men. This connection has sparked interest in melatonin’s possible applications for enhancing strength and muscle mass.

Studies examining the relationship between melatonin and HGH have yielded intriguing results. A small-scale study involving eight men found that both low (0.5 mg) and high (5 mg) doses of melatonin were effective in increasing HGH levels. Another study with 32 male participants reported similar findings, further supporting the potential influence of melatonin on HGH production.

Mechanisms Behind Melatonin’s Effect on HGH

  • Stimulation of growth hormone-releasing hormone (GHRH)
  • Inhibition of somatostatin, a hormone that suppresses HGH release
  • Enhancement of sleep quality, which is associated with peak HGH secretion
  • Potential direct effects on the pituitary gland

While these initial findings are promising, it’s crucial to approach them with caution. The studies conducted thus far have been relatively small in scale and focused primarily on male subjects. Larger, more diverse studies are necessary to fully understand how melatonin affects HGH levels across different populations and to determine its potential applications in sports medicine and anti-aging therapies.

Considerations for Melatonin Use in HGH Enhancement

Despite the potential benefits, individuals should not use melatonin as a substitute for proper nutrition, exercise, and sleep in pursuing muscle growth or strength gains. The long-term effects of using melatonin for HGH enhancement are not yet well understood, and any supplementation should be done under the guidance of a healthcare professional.

Furthermore, it’s important to note that the use of substances to artificially enhance HGH levels may be prohibited in certain competitive sports. Athletes considering melatonin supplementation should be aware of the regulations governing their specific sport and consult with appropriate medical and athletic authorities.

Melatonin and Eye Health: Protective Effects and Potential Treatments

Melatonin’s role in eye health has become a subject of increasing scientific interest. Its potent antioxidant properties make it a promising candidate for protecting against various eye conditions and age-related ocular changes. Research has suggested that melatonin could be beneficial in treating conditions such as glaucoma and age-related macular degeneration (AMD).

Melatonin’s Impact on Age-Related Macular Degeneration

A significant study involving 100 individuals with AMD found that supplementing with 3 mg of melatonin daily for 6 to 24 months provided several benefits:

  • Protected the retina from further damage
  • Delayed age-related deterioration
  • Helped maintain visual clarity

These findings suggest that melatonin could play a role in slowing the progression of AMD, a leading cause of vision loss in older adults.

Melatonin and Retinopathy

Research on animal models has also yielded promising results regarding melatonin’s potential in treating retinopathy. A study conducted on rats found that melatonin administration decreased both the severity and incidence of retinopathy, an eye disease affecting the retina that can lead to vision loss.

While these results are encouraging, it’s important to note that more extensive human studies are needed to fully understand melatonin’s effects on eye health and its potential as a treatment for various ocular conditions.

Mechanisms of Melatonin’s Ocular Protection

  1. Antioxidant action, neutralizing harmful free radicals
  2. Reduction of oxidative stress in ocular tissues
  3. Potential regulation of intraocular pressure
  4. Support for cellular repair processes in the eye
  5. Possible neuroprotective effects on retinal cells

As research in this area continues to evolve, melatonin’s role in maintaining and potentially improving eye health becomes increasingly significant. However, individuals with eye conditions should not self-administer melatonin without consulting an eye care professional, as proper diagnosis and treatment planning are essential for managing ocular health effectively.

Optimal Dosage and Administration of Melatonin Supplements

Determining the appropriate dosage of melatonin is crucial for maximizing its benefits while minimizing potential side effects. The optimal dose can vary depending on factors such as age, body weight, and the specific condition being addressed. Generally, it’s advisable to start with the lowest effective dose and adjust as needed under medical supervision.

Recommended Dosage Ranges

  • For sleep issues: 0.5 to 5 mg taken 30 minutes to 2 hours before bedtime
  • For jet lag: 0.5 to 8 mg at local bedtime for several days
  • For shift work sleep disorder: 1 to 3 mg before the desired sleep time
  • For SAD: Dosages vary, typically ranging from 0.5 to 5 mg daily

It’s important to note that these ranges are general guidelines, and individual needs may vary. Some people may respond to doses as low as 0.1 to 0.3 mg, while others may require higher doses for therapeutic effects.

Factors Influencing Melatonin Dosage

  1. Age: Older adults may require lower doses due to decreased melatonin metabolism
  2. Body weight: Heavier individuals may need slightly higher doses
  3. Sensitivity: Some people are more sensitive to melatonin’s effects
  4. Specific condition: Different health issues may require varied dosages
  5. Medications: Certain drugs can interact with melatonin, affecting its efficacy

When initiating melatonin supplementation, it’s advisable to start with a low dose and gradually increase if necessary. This approach allows individuals to find the minimum effective dose, reducing the risk of side effects while achieving the desired benefits.

Timing of Melatonin Administration

The timing of melatonin intake is crucial for its effectiveness, particularly when used as a sleep aid. Taking melatonin too early or too late can disrupt its natural cycle and potentially lead to daytime drowsiness or sleep disturbances.

For optimal results in improving sleep, melatonin should typically be taken 30 minutes to 2 hours before the desired bedtime. This timing allows the supplement to work in harmony with the body’s natural melatonin production, enhancing its sleep-promoting effects.

Potential Side Effects and Precautions of Melatonin Use

While melatonin is generally considered safe for short-term use, it’s important to be aware of potential side effects and take necessary precautions. As with any supplement, individual responses can vary, and some people may experience adverse effects.

Common Side Effects of Melatonin

  • Daytime drowsiness
  • Headaches
  • Dizziness
  • Nausea
  • Vivid dreams or nightmares
  • Short-term feelings of depression
  • Mild tremor
  • Mild anxiety
  • Abdominal cramps
  • Irritability

These side effects are generally mild and often resolve as the body adjusts to the supplement. However, if side effects persist or worsen, it’s important to consult a healthcare provider.

Precautions and Contraindications

Certain groups should exercise caution or avoid melatonin supplementation without medical supervision:

  1. Pregnant and breastfeeding women
  2. Children and adolescents
  3. People with autoimmune disorders
  4. Individuals with bleeding disorders
  5. Those with depression or other mood disorders
  6. People with diabetes
  7. Individuals taking certain medications, including blood thinners, blood pressure medications, and some antidepressants

Melatonin can interact with various medications and may affect blood sugar levels and blood pressure. It’s crucial to inform healthcare providers about all medications and supplements being taken before starting melatonin.

Long-Term Use Considerations

While short-term use of melatonin is generally considered safe, the long-term effects of regular melatonin supplementation are not well understood. Some concerns have been raised about potential impacts on reproductive hormones and the body’s natural melatonin production with prolonged use.

For individuals considering long-term melatonin use, it’s advisable to consult with a healthcare provider to weigh the potential benefits against any risks and to monitor for any adverse effects over time.

Alternatives to Melatonin Supplementation

For those hesitant about using melatonin supplements or looking for natural alternatives, several strategies can help improve sleep and circadian rhythm regulation:

  • Maintaining a consistent sleep schedule
  • Limiting exposure to blue light from electronic devices before bedtime
  • Creating a relaxing bedtime routine
  • Ensuring a dark, quiet, and cool sleep environment
  • Engaging in regular physical activity (but not too close to bedtime)
  • Practicing stress-reduction techniques such as meditation or deep breathing exercises

These lifestyle modifications can often significantly improve sleep quality without the need for supplementation. However, for those with persistent sleep issues, melatonin remains a valuable option when used appropriately under medical guidance.

Benefits, Uses, Side Effects and Dosage

Melatonin is a common dietary supplement that has gained widespread popularity around the globe.

Though renowned as a natural sleep aid, it also has powerful effects on other aspects of your health.

This article reviews the benefits and potential side effects of melatonin, as well as its best dosage.

Melatonin is a hormone produced by the pineal gland in your brain (1).

It’s primarily responsible for regulating your body’s circadian rhythm to manage your natural sleep cycle (2).

Therefore, it’s often used as a sleep aid to combat issues like insomnia.

It’s widely available in the US and Australia as an over-the-counter medication but requires a prescription in other parts of the world, such as Europe.

In addition to improving sleep, melatonin is also involved in managing immune function, blood pressure and cortisol levels (3).

Plus, it acts as an antioxidant, with some research finding that it can significantly affect many health conditions.

In fact, studies show that melatonin may improve eye health, reduce symptoms of seasonal depression and even provide relief from acid reflux (4, 5, 6).

Summary

Melatonin is a hormone responsible for regulating your body’s sleep cycle. It’s also associated with other health benefits.

Melatonin is often called the sleep hormone — and for good reason.

It’s one of the most popular sleep aids and a common natural remedy to treat issues like insomnia.

Multiple studies have demonstrated that melatonin can support better sleep.

One study in 50 people with insomnia showed that taking melatonin two hours before bed helped people fall asleep faster and enhanced overall sleep quality (7).

Another large analysis of 19 studies in children and adults with sleep disorders found that melatonin reduced the amount of time it took to fall asleep, increased total sleep time and improved sleep quality (8).

However, though melatonin is associated with fewer side effects than other sleep medications, it may be less effective (8).

Summary

Studies show that melatonin can lengthen total sleep time, shorten the amount of time it takes to fall asleep and enhance sleep quality in children and adults.

Seasonal affective disorder (SAD), also called seasonal depression, is a common condition that is estimated to affect up to 10% of the population worldwide (9).

This type of depression is related to changes in the seasons and occurs each year around the same time, with symptoms typically appearing in late fall to early winter.

Some research indicates that it could be linked to changes in your circadian rhythm caused by seasonal light changes (10).

Because melatonin plays a role in regulating circadian rhythm, low doses are often used to decrease symptoms of seasonal depression.

According to one study in 68 people, alterations in circadian rhythm were shown to contribute to seasonal depression, but taking melatonin capsules daily was effective at reducing symptoms (5).

However, other research is still inconclusive on the effects of melatonin on seasonal depression.

For instance, another review of eight studies showed that melatonin was not effective at reducing symptoms of mood disorders, including bipolar disorder, depression and SAD (11).

Further research is needed to determine how melatonin may impact symptoms of seasonal depression.

Summary

Seasonal depression may be related to changes in your body’s circadian rhythm. One study found that melatonin capsules may help reduce symptoms, but other research is inconclusive.

Human growth hormone (HGH) is a type of hormone that is vital to growth and cellular regeneration (12).

Higher levels of this important hormone have also been linked to increases in both strength and muscle mass (13, 14).

Some studies have found that supplementing with melatonin may increase levels of HGH in men.

One small study in eight men found that both low (0. 5 mg) and high (5 mg) doses of melatonin were effective at increasing HGH levels (15).

Another study in 32 men showed similar results (16).

However, larger-scale studies are needed to understand how melatonin may affect levels of HGH in the general population.

Summary

Some studies have found that taking melatonin may increase levels of HGH in men, but more research is needed.

Melatonin is high in antioxidants that can help prevent cell damage and keep your eyes healthy.

In fact, research suggests that melatonin could be beneficial in treating conditions like glaucoma and age-related macular degeneration (AMD) (17).

In a study in 100 people with AMD, supplementing with 3 mg of melatonin for 6–24 months helped protect the retina, delay age-related damage and preserve visual clarity (4).

Additionally, a rat study found that melatonin decreased the severity and incidence of retinopathy — an eye disease that affects the retina and can result in vision loss (18).

However, research is limited and additional human studies are needed to determine the effects of long-term melatonin supplements on eye health.

Summary

Melatonin is high in antioxidants and has been shown to treat eye conditions like age-related macular degeneration and retinopathy in human and animal studies.

Gastroesophageal reflux disease (GERD) is a condition caused by the backflow of stomach acid into the esophagus, resulting in symptoms like heartburn, nausea and belching (19).

Melatonin has been shown to block the secretion of stomach acids. It also decreases the production of nitric oxide, a compound that relaxes your lower esophageal sphincter, allowing stomach acid to enter your esophagus (20).

For this reason, some research suggests that melatonin may be used to treat heartburn and GERD.

One study in 36 people showed that taking melatonin alone or with omeprazole — a common GERD medication — was effective at relieving heartburn and discomfort (6).

Another study compared the effects of omeprazole and a dietary supplement containing melatonin along with several amino acids, vitamins and plant compounds in 351 people with GERD.

After 40 days of treatment, 100% of people taking the melatonin-containing supplement reported a reduction in symptoms compared to only 65.7% of the group taking omeprazole (20).

Summary

Melatonin can block stomach acid secretion and nitric oxide synthesis. Studies show that it may be effective at reducing heartburn and GERD symptoms when used alone or with medication.

Melatonin can be taken in doses of 0.5–10 mg per day.

However, because not all melatonin supplements are the same, it’s best to stick to the recommended dosage on the label to avoid adverse side effects.

You may also want to start with a lower dose and increase as needed to find what works for you.

If you’re using melatonin to improve sleep quality, try taking it 30 minutes before bedtime for maximum effectiveness.

Meanwhile, if you’re using it to correct your circadian rhythm and establish a more regular sleep schedule, you should take it about 2–3 hours before you go to bed.

Summary

Melatonin can be taken in doses of 0.5–10 mg per day up to three hours before bedtime, though it’s best to follow the recommended dosage listed on the label of your supplement.

Research shows that melatonin is safe and non-addictive for both short- and long-term use in adults (21).

Additionally, despite concerns that supplementing with melatonin may decrease your body’s ability to produce it naturally, several studies show otherwise (22, 23).

However, because long-term studies on the effects of melatonin are limited to adults, it’s not currently recommended for children or adolescents (24).

Some of the most commonly reported side effects associated with melatonin include nausea, headaches, dizziness and sleepiness (21).

Melatonin may also interact with certain medications, including antidepressants, blood thinners and blood pressure medications (25, 26, 27).

If you’re taking any of these medications, talk to your doctor before taking melatonin to prevent adverse effects.

Summary

Studies show that melatonin is safe and associated with minimal side effects in adults but may interact with certain medications.

Melatonin may improve sleep, eye health, seasonal depression, HGH levels and GERD.

Doses of 0.5–10 mg per day appear to be effective, though it’s best to follow label recommendations.

Melatonin is safe and associated with minimal side effects, but may interact with some medications. It’s currently not recommended for children.

Uses, Dosage, Side Effects, and More

I lived in a dormitory during my freshman and sophomore years in college with three guys.

Although dorm life was a quintessential part of my college experience, it wasn’t always conducive to good sleep, so I tried an over-the-counter (OTC) sleep aid that contained doxylamine succinate, a sedating antihistamine.

Although it often made me feel groggy the next morning, it got the job done.

However, while it was supposed to be used only occasionally, I found myself having to take it every night to get a good night’s sleep.

Concerned about the potential long-term health implications, I researched alternatives and decided to try melatonin. Thankfully, it worked just as well and didn’t leave me with a residual groggy feeling in the morning.

But don’t just take my word on the sleep benefits of melatonin — let’s dive into the research.

This article explains how melatonin helps with sleep, its other health benefits, and how much to take.

Luis Alvarez/Getty Images

Melatonin is a hormone that your body makes naturally (1).

It’s produced by the pineal gland in your brain but also found in other areas, such as your eyes, bone marrow, and gut (2).

It’s often called the sleep hormone, as high levels can help you fall asleep.

However, melatonin itself won’t knock you out. It simply lets your body know that it’s nighttime so that you can relax and fall asleep more easily (3).

Melatonin supplements are popular among people with insomnia and jet lag. You can buy melatonin supplements without a prescription in many countries.

In addition to its benefits for sleep, this hormone has strong antioxidant and anti-inflammatory effects (1).

Summary

Melatonin is a hormone that your pineal gland makes naturally. It helps you fall asleep by calming your body before bed.

Melatonin works in tandem with your body’s circadian rhythm (1).

In simple terms, the circadian rhythm is your body’s internal clock. It lets you know when it’s time to:

  • sleep
  • wake
  • eat

Melatonin also helps regulate your body temperature, blood pressure, blood glucose, body weight, and levels of some hormones (1, 4).

Your melatonin levels start to rise when it’s dark outside, signaling to your body that it’s time to sleep. They then decrease in the morning, when it’s light outside, to promote wakefulness (5).

Melatonin also binds to receptors in your body to help you relax.

For instance, it binds to receptors in your brain to reduce nerve activity. It can also reduce levels of dopamine, a hormone that helps you stay awake, and is involved in some aspects of the day-night cycle of your eyes (6, 7).

Although melatonin’s exact mechanisms are unclear, research suggests that these processes may help you fall asleep.

Conversely, daylight modulates melatonin production, which is one way your body knows it’s time to wake up (8).

Because melatonin helps your body prepare for sleep, people who don’t make enough of it at night can have trouble falling asleep.

Many factors may cause low melatonin levels at night, such as alcohol consumption, smoking, caffeine consumption, shift work, aging, certain medications, and exposure to too much light at night — including blue light (9, 10).

Taking a melatonin supplement may help counter low levels and normalize your internal clock.

Summary

Melatonin works closely with your body’s circadian rhythm to help prepare you for sleep. Melatonin levels rise at night in response to darkness and decrease in the morning in response to light.

Strong evidence suggests that taking melatonin before bed decreases sleep latency — the time it takes you to fall asleep — while increasing total sleep time (11, 12, 13).

A review of 11 studies demonstrated that taking melatonin before bed decreased sleep latency by almost 3 minutes and increased total sleep time by about 30 minutes, compared with a placebo (11).

Another analysis of 23 studies in people with disease-related sleep disorders found that melatonin significantly reduced sleep disturbances and sleep latency while increasing sleep duration and quality (13).

Although this analysis concluded that melatonin wasn’t helpful for improving sleep in people with mental disorders or brain diseases such as Alzheimer’s disease, other studies have shown otherwise (14, 15, 16).

Additionally, melatonin may counteract jet lag, a temporary sleep disorder.

Jet lag occurs when your body’s internal clock is out of sync with a new time zone. Shift workers may also experience jet lag symptoms because they work during hours that are normally used for sleep (17).

Melatonin may help reduce jet lag by syncing your internal clock with the time change (18).

For instance, an analysis of 11 studies in people who traveled through 5 or more time zones found that melatonin was likely effective at reducing the effects of jet lag (19).

Before trying melatonin, though, it’s best to implement healthy sleep habits such as establishing a consistent sleep schedule, limiting alcohol and caffeine consumption, and reducing your exposure to light and electronic devices before bed.

Summary

Research indicates that melatonin may help you fall asleep faster. In addition, it may help people with jet lag get to sleep.

In addition to improving sleep, melatonin may provide other health benefits.

May support eye health

Healthy indole-derived melatonin levels may support eye health.

That’s because this hormone has powerful antioxidant effects that may lower your risk of eye diseases, such as age-related macular degeneration (AMD) (20).

Indeed, a review concluded that melatonin supplements may reduce AMD by neutralizing free radicals and decreasing inflammation (21).

May help treat acid reflux and GERD

Melatonin may help alleviate acid reflux and gastroesophageal reflux (GERD) by protecting the lining of your esophagus — the tube that connects your throat and stomach — against irritants such as acid, alcohol, and nonsteroidal anti-inflammatory drugs (22).

For example, one study showed that taking melatonin inhibits an enzyme system that damages the esophageal epithelial barrier, which is responsible for protecting deeper layers of your esophagus from damage.

Damage to the esophageal epithelial barrier is known to cause acid reflux and GERD and may eventually lead to more severe health complications such as cancer (23, 24).

Still, further research is necessary.

May reduce symptoms of tinnitus

Tinnitus is a condition characterized by ringing in the ears. It’s often worse when there’s less background noise, such as when you’re trying to fall asleep (25).

Interestingly, researchers suggest that taking melatonin may help reduce symptoms of significant tinnitus and improve sleep (26).

A review of five studies concluded that melatonin use alone or alongside tinnitus medications may manage this condition while improving sleep. However, these studies were of low quality, limiting the strength of the review’s findings (27).

May alleviate migraine attacks

A migraine attack is a recurring type of headache that causes severe, throbbing pain or a pulsing sensation, often on the side of your head.

Several prescription drugs help treat migraine, but melatonin may also offer relief due to its ability to inhibit pain sensations (28).

In a review of 11 studies, taking melatonin significantly reduced migraine severity and frequency compared with a placebo in both children and adults, but with varying effectiveness (28).

A different review of 25 studies found similar results, suggesting that taking 3 mg of melatonin at bedtime reduced migraine frequency in adults (29).

Summary

Melatonin may support eye health, ease tinnitus symptoms, treat acid reflux and GERD, and alleviate migraine attacks, but stronger evidence is needed for these uses.

If you’re considering trying melatonin for insomnia, starting with a low dose supplement is recommended.

For instance, start with 0.5–1 mg 30 minutes before going to bed. If that doesn’t seem to help you fall asleep, try increasing your dose to 3–5 mg.

Taking melatonin in excess of 5 mg is unlikely to help you fall asleep faster. The goal is to find the lowest dose that helps you sleep.

However, it’s best to follow the instructions that come with your supplement and talk with a healthcare professional before adding OTC melatonin to your routine.

Because melatonin comes in different forms, you may also want to consult a doctor or pharmacist about the best form for you.

Melatonin is widely available in the United States. You’ll need a prescription for melatonin in other places, such as the European Union and Australia (30).

Summary

If you want to try melatonin, start with 0.5–1 mg 30 minutes before bed. However, it’s a good idea to consult a healthcare professional before using melatonin.

Current evidence suggests that melatonin supplements are safe, nontoxic, and not addictive for either children or adults (1, 31, 32).

Supplementing long term is also likely safe. Studies have found no significant adverse events associated with daily melatonin intake in dosages of 2–10 mg for up to 3.5 years (31).

Unlike other hormones, no evidence suggests that taking melatonin affects your body’s natural ability to make its own.

However, several minor, short-lived side effects of melatonin supplements have been reported. These include (1, 31, 32):

  • daytime sleepiness
  • fatigue
  • dizziness
  • headaches
  • nausea
  • a cold feeling

Summary

Current studies show that melatonin is safe, nontoxic, and not addictive. However, studies have reported minor side effects such as dizziness, nausea, and daytime sleepiness.

Despite its relatively strong safety profile, melatonin may interact with a variety of medications by either affecting their effectiveness or increasing the risk of side effects.

Medications that melatonin may interact with include (1, 31, 32, 33, 34, 35):

  • sleep aids or sedatives
  • blood thinners
  • anticonvulsants
  • blood pressure medications
  • antidepressants
  • oral contraceptives
  • diabetes medications
  • immunosuppressants

If you have a health condition or take any of the above medications, it’s best to talk with your doctor before starting to use melatonin.

Melatonin may also interact with alcohol. Some research suggests that moderate to heavy alcohol use reduces melatonin levels and thus disrupts sleep quality, though results are mixed (36).

Low levels of melatonin — and related persistent sleep problems — have been associated with alcohol use disorder (AUD) and an increased risk of relapse in people trying to abstain from alcohol (36).

As such, melatonin supplements may play a critical role in preventing and treating AUD, as well as reduce oxidative stress and inflammation caused by heavy, frequent alcohol intake (36, 37).

Summary

Melatonin may interact with medications used to treat common health conditions such as high blood pressure and diabetes. Drinking moderate to high amounts of alcohol before bed may also decrease your melatonin levels and therefore affect sleep.

Your natural melatonin levels are important during pregnancy. In fact, melatonin levels fluctuate throughout pregnancy (38, 39).

During your first and second trimesters, the nighttime peak of melatonin decreases.

However, as your due date approaches, melatonin levels begin to rise. At full term, melatonin levels reach a maximum. They return to prepregnancy levels after delivery (39).

When you’re pregnant, melatonin is transferred to the developing fetus, where it contributes to the development of circadian rhythms and both the nervous and endocrine systems (38, 40).

Melatonin also appears to protect the fetal nervous system. It’s believed that this hormone’s antioxidant effects safeguard the developing nervous system from damage due to oxidative stress (40).

While it’s clear that melatonin is important over the course of a pregnancy, few studies have examined melatonin supplementation during pregnancy (31, 32, 41).

As such, taking melatonin supplements during pregnancy is not recommended (1).

Summary

Melatonin levels change throughout pregnancy and are important for the developing fetus. However, because research in this area is lacking, supplementing with melatonin during pregnancy is discouraged.

During pregnancy, melatonin is transferred to the developing fetus. However, after birth, a baby’s pineal gland begins making its own (42).

In babies, melatonin levels are lower during the first 3 months after birth. They increase after this period, likely due to the presence of melatonin in breast milk (43).

After you give birth, your melatonin levels are highest at night. Because of this, breastfeeding in the evening may contribute to the development of your baby’s circadian rhythms (44).

Although melatonin is a natural component of breast milk, no data exist on the safety of melatonin supplementation during breastfeeding. For this reason, using melatonin supplements while nursing is not recommended (1, 44).

Summary

Although babies start producing melatonin after birth, their levels are initially low and can be naturally supplemented by breast milk. There’s insufficient evidence to recommend using melatonin supplements if you’re nursing.

Healthy children and adolescents may have trouble falling asleep too.

The prevalence of sleep disorders is particularly high in children with developmental disorders such as autism spectrum disorder (ASD) and attention deficit hyperactivity disorder (ADHD) (45).

The effectiveness of melatonin in children and adolescents is still being investigated.

One review of seven studies of melatonin use in children and adolescents found that children receiving melatonin as a short-term treatment fell asleep faster and slept longer than children receiving a placebo (46).

A small study followed up on people who had been using melatonin since childhood, for about 11 years. It found that their sleep quality wasn’t notably different from that of a control group who hadn’t used melatonin. This suggests their sleep problems normalized over time (47).

Studies on melatonin for children with developmental disorders such as ASD and ADHD show mixed results. Generally, they’ve found that melatonin may help children with such conditions sleep longer, fall asleep faster, and have better sleep quality (48, 49).

Tolerance, dosage, and precautions

Melatonin is well tolerated in children. Although there’s some concern that long-term use may delay puberty — because a natural decline in evening melatonin levels is associated with the onset of puberty — more studies are needed (50).

Melatonin supplements for children are often sold in the form of gummies.

Dosage varies by age, and more research is needed to determine the optimal dosage and effectiveness. Nonetheless, common recommendations are 1 mg for infants, 2.5–3 mg for older children, and 5 mg for young adults (45).

Additionally, because researchers don’t yet understand the long-term effects of melatonin use in children, it may be best to help your kids implement good sleep practices — if those are not already in place — before you give them melatonin (43, 45, 51).

Summary

Melatonin may improve sleep onset in children, as well as various aspects of sleep quality in children with developmental disorders. However, the long-term effects of melatonin treatment in children remain largely unknown.

Melatonin secretion decreases as you age. These natural declines may lead to poor sleep in older adults (52).

Although research is ongoing, studies suggest that melatonin supplements may improve sleep onset and duration in older adults (53, 54).

Melatonin may also help people with mild cognitive impairment or Alzheimer’s disease. Some studies suggest that melatonin improves sleep quality and morning alertness in individuals diagnosed with these conditions. Still, more research is needed (15, 16).

While generally well tolerated, melatonin supplements may increase daytime drowsiness in older adults, especially when combined with prescription sleep medications (55).

Notably, research shows that the anti-inflammatory effects of melatonin may benefit older adults, who tend to have more chronic inflammatory conditions, such as heart disease, than younger adults (56).

The most effective dose of melatonin for older adults is 1–6 mg, but it’s best to try the lowest possible dose first. Caution is warranted because melatonin can interact with common prescription drugs (54, 57).

Older adults should be sure to talk with a pharmacist or doctor before taking melatonin.

Summary

Melatonin levels naturally decrease as you get older. Supplementing with low doses may help improve sleep quality in older adults.

Melatonin is an effective supplement that may help you fall asleep, especially if you have insomnia or jet lag. It may offer other health benefits as well.

If you’re considering melatonin, it’s important to talk with a doctor or pharmacist first to find out whether it’s right for you and whether it could interact with any medications you’re taking.

Then, you can start with a low dose of 0.5–1 mg 30 minutes before bed. If that doesn’t help, try increasing your dose to 3–5 mg.

Melatonin is generally well tolerated, although mild side effects are possible.

Just one thing

Try this today: If you already practice healthy sleep habits but find that they’re not enough, melatonin is a relatively cheap, safe, and effective option to promote good sleep for most people.

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MELATONIN food supplement, 30 lozenges

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Product code:
88605

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MELATONIN

Melatonin helps reduce the time it takes to fall asleep.

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Composition

€4.29

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ATTENTION! A FOOD SUPPLEMENT IS NOT A SUBSTITUTE FOR A COMPLETE AND BALANCED DIET.

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Melatonin helps reduce the time it takes to fall asleep.

MELATONIN food supplement, 30 lozenges

4,29 €

€4. 29

Product in stock

Product form: sucking tablets

Adults take 1 tablet at bedtime.

Apjoma palielinātājs mikrokristāliskā celuloze, tabletes apvalks (glazētājviela hidroksipropilmetilceluloze, biezinātāji polidekstroze, polietilēnglikols, pretsalipes viela talks, krāsviela titāna dioksīds), pre tsalipes vielas taukskābju magnija sāļi un silīcija dioksīds, melatonīns.

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Melatonins

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NATĒJA sleep supplement with Melatonin, NEURO 3, 10 pcs.

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Product code:
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Nervous system for health and better sleep.

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-30%

€3. 21

€4.59*

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Consult a pharmacist

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Nervous system for health and better sleep.

NATĒJA sleep supplement with Melatonin, NEURO 3, 10 pcs.

€3.21

€4.59*

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€3.21

€4.59*

Product in stock

Warnings:

A varied and balanced diet and a healthy lifestyle are important.

Do not use if you are hypersensitive to any of the ingredients.

Do not exceed the recommended daily dose.

Do not use a dietary supplement as a substitute for a complete and balanced diet.

Store in a dry and dark place in a closed container at a temperature not exceeding 25 ° C.

Keep out of reach of children.

Product form: capsules
Suitable for: For men and women
Purpose: For the nervous system

Sleep

Adults 1 capsule in the evening after meals, 30-60 minutes before bedtime.