Melatonin
Also known as: N-Acetyl-5-Methoxytryptamine, Melatonine, Melovine, Melatol, Melatonex, Circadin
Overview
Melatonin is a neurohormone, secreted by the pineal gland in the brain, that regulates the sleep /wake cycle. Light suppresses melatonin synthesis. The primary use of melatonin as a supplement is to normalize abnormal sleep patterns.
Benefits
As a hormone, melatonin’s main function is to promote the onset and maintenance of sleep. It achieves this by activating melatonin receptors in the brain, which inhibit neuronal activity and regulate the body’s circadian rhythm. Melatonin receptors have been identified in many other tissues as well (including the intestinal tract, pancreas, and immune cells), which may explain some of melatonin’s other health effects.
How it works
Irregular sleep patterns are associated with a wide variety of health problems. Melatonin is the hormone used by your body to help you fall asleep, and thus supplementation is seen as a way to help get regular sleep. This is particularly useful for people who engage in shift work or are jet lagged. Melatonin may also ease symptoms of irritable bowel syndrome (IBS), reduce tinnitus severity, lower blood sugar levels in people with type 2 diabetes and result in small (perhaps negligible) amounts of weight loss. There is ongoing research into melatonin supplementation as an adjunct treatment in cancer, although human studies on the topic are limited. Some demographics tend to have irregular melatonin production or metabolism in their body. Smokers may be less responsive to supplementation due to increased enzymatic breakdown of the molecule, and older people seem to produce less melatonin during night time. This may be why melatonin seems to have a more consistent effect in older people. Finally, one meta-analysis suggests that melatonin supplementation may modestly improve symptoms of depression, although studies on the topic vary widely in their conclusions. While melatonin is likely safe and potentially useful for depression, it isn’t clear that it will work in all cases.
Side effects
For regulating the sleep cycle and improving sleep disorders, doses of melatonin between 300 micrograms (μg) and 5 mg have been shown to work. Start with 300 μg, and work up to 5 mg as needed. The benefits of melatonin are not dose-dependent — taking more will not help you fall asleep faster. That said, the most effective dose is an area of ongoing research. To help with sleep, take roughly 30 minutes before going to bed, although some people may benefit from taking melatonin as much as 3 hours earlier.
Dosage
In typical dosages, melatonin appears fairly safe. Side effects are both uncommon and usually mild, including daytime sleepiness, headache, and nausea. Very rarely, serious adverse effects resulting from melatonin supplementation (often in very high doses) have been reported. Melatonin is not addictive.
FAQs
What is melatonin?
Melatonin is a neurohormone, secreted by the pineal gland in the brain, that regulates the sleep /wake cycle. Light suppresses melatonin synthesis. The primary use of melatonin as a supplement is to normalize abnormal sleep patterns.
Is melatonin found in food?
Melatonin is also found in a variety of foods, although typically in small amounts. Sources of melatonin that are commonly consumed include: Tomatoes:3–114 nanograms per gram (ng/g), Walnuts: 3–4 ng/g, Cereal (barley, rye): 300–1,000 picograms per gram (pg/g).
What are melatonin’s main benefits?
Irregular sleep patterns are associated with a wide variety of health problems. Melatonin is the hormone used by your body to help you fall asleep, and thus supplementation is seen as a way to help get regular sleep. This is particularly useful for people who engage in shift work or are jet lagged. Melatonin may also ease symptoms of irritable bowel syndrome (IBS), reduce tinnitus severity, lower blood sugar levels in people with type 2 diabetes and result in small (perhaps negligible) amounts of weight loss. There is ongoing research into melatonin supplementation as an adjunct treatment in cancer, although human studies on the topic are limited. Some demographics tend to have irregular melatonin production or metabolism in their body. Smokers may be less responsive to supplementation due to increased enzymatic breakdown of the molecule, and older people seem to produce less melatonin during night time. This may be why melatonin seems to have a more consistent effect in older people. Finally, one meta-analysis suggests that melatonin supplementation may modestly improve symptoms of depression, although studies on the topic vary widely in their conclusions. While melatonin is likely safe and potentially useful for depression, it isn’t clear that it will work in all cases.
Can melatonin help with jet lag or shift work?
Yes. The current evidence suggests that melatonin can ease sleep problems associated with jet lag. In situations where external stimuli (sunlight and darkness cycles) and internal stimuli (the internal clock) are not in sync, supplemental melatonin is thought to help re-establish this synchronization. A Cochrane meta-analysis of 10 studies which examined jet lag due to flights traversing five or more time zones found that melatonin taken at the destination bedtime was significantly more effective than placebo at normalizing circadian rhythm and reducing symptoms of jet lag. One of these studies found that doses of 500 mcg (0.5 mg) and 5 mg were similarly effective at reducing jet lag, but participants reported falling asleep faster with the 5 mg dose.
What are melatonin’s main drawbacks?
In typical dosages, melatonin appears fairly safe. Side effects are both uncommon and usually mild, including daytime sleepiness, headache, and nausea. Very rarely, serious adverse effects resulting from melatonin supplementation (often in very high doses) have been reported. Melatonin is not addictive.
Can melatonin affect dreams?
Melatonin supplementation might impact dreams, but it’s hard to say much with certainty. Theoretically, melatonin could promote dreaming by increasing time spent in REM, a primary sleep stage when dreaming occurs. One randomized controlled trial of 22 young adults did find that taking melatonin before bed increased how bizarre participants rated their dreams. However, aside from this small study, there isn’t much research confirming a dream-enhancing or dream-altering effect of melatonin.
Will supplementing melatonin affect my own production of melatonin?
Supplementing melatonin doesn’t appear to affect the body’s own production in a negative way. Studies that have administered melatonin at doses of 0.5 mg, 5.0 mg, and 50 mg have found no significant effect on the body's ability to produce a basal level of melatonin.
Is melatonin supplementation safe?
In an umbrella review of melatonin supplementation, reported adverse effects appeared uncommon, and were predominantly mild effects such as dizziness, nausea, headaches, and fatigue. It’s worth noting that there are some concerns regarding the safety of melatonin in young children and infants.
Can melatonin supplementation reduce testosterone levels in men?
It’s been suggested that taking melatonin might lower testosterone levels in males. However, clinical trials on human men have found that melatonin supplementation of up to 6 mg per night does not reduce testosterone levels.
Supplements Containing Melatonin
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