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.
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),[3] reduce tinnitus severity,[4] lower blood sugar levels in people with type 2 diabetes,[5] and result in small (perhaps negligible) amounts of weight loss.[6] There is ongoing research into melatonin supplementation as an adjunct treatment in cancer,[7] 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.[8]
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.[9]
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.
How does melatonin work?
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.
What are other names for Melatonin
- N-Acetyl-5-Methoxytryptamine
- Melatonine
- Melovine
- Melatol
- Melatonex
- Circadin
Dosage information
For regulating the sleep cycle and improving sleep disorders, doses of melatonin between 300 micrograms (μg) and 5 mg have been shown to work.[1][2] 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.
Examine Database: Melatonin
Research FeedRead all studies
Frequently asked questions
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.
Melatonin is also found in a variety of foods, although typically in small amounts.[25] Sources of melatonin that are commonly consumed include:[26][27]
- Tomatoes:3–114 nanograms per gram (ng/g)[28][29]
- Walnuts: 3–4 ng/g[30]
- Cereal (barley, rye): 300–1,000 picograms per gram (pg/g)[25]
- Strawberries: 1–11 ng/g[28]
- Night-time milk (functional food product): 10–40 nanograms per milliliter (ng/ml)[31]
- Wine (from grapes): 50–230 picograms per milliliter (pg/ml)[28][32]
- Beer (from hops): 52–170 pg/ml[33]
- Cherries: 2.06–13.46 ng/g[34]
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),[3] reduce tinnitus severity,[4] lower blood sugar levels in people with type 2 diabetes,[5] and result in small (perhaps negligible) amounts of weight loss.[6] There is ongoing research into melatonin supplementation as an adjunct treatment in cancer,[7] 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.[8]
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.[9]
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. The two studies in the meta-analysis reporting individual statistics found that about 17% of participants still experienced severe jet lag after taking melatonin, compared to 67% after taking a placebo.[23]
Overall, melatonin seems to be helpful to re-establish a healthy circadian rhythm after experiencing jet lag. Interestingly, melatonin could also be used to treat social jet lag (when changes in sleep habits over the weekend disrupt sleep the following week).[24] Future studies may shed more light on this.
There is currently no compelling evidence that a combination of melatonin and cannabidiol (CBD) improves sleep beyond what can be explained by melatonin alone.
Melatonin and CBD is a popular supplement combo for improving sleep, based on supposedly complementary mechanisms of action (i.e., melatonin promoting sleep onset and CBD theoretically reducing sleep disruption). However, there is little evidence that CBD can improve sleep quality on its own.[35] But what about when combined with melatonin?
One 4-week randomized controlled trial examined the effect of melatonin and several cannabinoids (including CBD), alone or in combination, on sleep in 1,784 people with sleep disturbances.[36] Ultimately, taking a combination of CBD, cannabinol (CBN), and melatonin did not clearly reduce sleep disturbances compared to taking melatonin alone. Unfortunately, the lack of placebo group and the inclusion of other cannabinoids (e.g., CBN) limits the generalizability of this study.
It’s possible that taking CBD could increase melatonin levels by inhibiting the enzyme CYP1A2,[37] which metabolizes melatonin.[38] In theory, this could mean CBD would make melatonin supplements more potent. However, this has not yet been directly confirmed in humans.
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.
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.[10] However, aside from this small study, there isn’t much research confirming a dream-enhancing or dream-altering effect of melatonin. In two randomized controlled trials of people with sleep disorders, melatonin supplementation increased time spent in REM but had no obvious effect on the number, intensity, or quality of dreams.[11] And another study of 30 people with Parkinson’s disease found melatonin supplementation had no apparent effect on the frequency of vivid dreams compared to placebo.[12]
In some studies, people have stopped taking melatonin due to nightmares, although this is a rare occurrence.[13][14] It’s also not clear whether the nightmares were caused by melatonin or just happened to occur while the person was taking melatonin. Furthermore, one randomized controlled trial reported no increase in the rates of nightmares with melatonin supplementation.[15]
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,[16] 5.0 mg,[17] and 50 mg[16] have found no significant effect on the body's ability to produce a basal level of melatonin. One trial even found that people with insomnia who took 2 mg of melatonin nightly for 6 months had higher natural melatonin synthesis after cessation of the supplement than a historical sample of participants with insomnia who didn't take melatonin.[18]
In an umbrella review of melatonin supplementation, reported adverse effects appeared uncommon, and were predominantly mild effects such as dizziness, nausea, headaches, and fatigue.[19] In some studies, doses as high as 75 mg have been used without any serious adverse effects reported.[20]
It’s worth noting that there are some concerns regarding the safety of melatonin in young children and infants. In a report by the CDC, melatonin ingestion by children resulted in a number of hospitalizations between 2012 and 2021, including at least two infants who ultimately died.[21]
It’s been suggested that taking melatonin might lower testosterone levels in males. This idea stems in large part from some animal studies in which exogenously-administered melatonin reduced testosterone production.[39] However, these studies used melatonin exposures of unclear physiological relevance, so their findings should be viewed with caution. Clinical trials on human men, meanwhile, have found that melatonin supplementation of up to 6 mg per night does not reduce testosterone levels.[40][41][42][43]
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.
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References
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- ^Hattori A, Migitaka H, Iigo M, Itoh M, Yamamoto K, Ohtani-Kaneko R, Hara M, Suzuki T, Reiter RJIdentification of melatonin in plants and its effects on plasma melatonin levels and binding to melatonin receptors in vertebrates.Biochem Mol Biol Int.(1995-Mar)
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Examine Database References
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- Blood Pressure - Arangino S, Cagnacci A, Angiolucci M, Vacca AM, Longu G, Volpe A, Melis GBEffects of melatonin on vascular reactivity, catecholamine levels, and blood pressure in healthy menAm J Cardiol.(1999 May 1)
- Blood Pressure - Nishiyama K, Yasue H, Moriyama Y, Tsunoda R, Ogawa H, Yoshimura M, Kugiyama KAcute effects of melatonin administration on cardiovascular autonomic regulation in healthy menAm Heart J.(2001 May)
- Blood Pressure - Koziróg M, Poliwczak AR, Duchnowicz P, Koter-Michalak M, Sikora J, Broncel MMelatonin treatment improves blood pressure, lipid profile, and parameters of oxidative stress in patients with metabolic syndromeJ Pineal Res.(2011 Apr)
- Growth Hormone - Kostoglou-Athanassiou I, Treacher DF, Wheeler MJ, Forsling MLMelatonin administration and pituitary hormone secretionClin Endocrinol (Oxf).(1998 Jan)
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- Exercise-Induced Oxidation - Ochoa JJ, Díaz-Castro J, Kajarabille N, García C, Guisado IM, De Teresa C, Guisado RMelatonin supplementation ameliorates oxidative stress and inflammatory signaling induced by strenuous exercise in adult human malesJ Pineal Res.(2011 Nov)
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- Insomnia Signs and Symptoms - Motlaq TM, Rahimi B, Amini SEffect of melatonin on insomnia and daytime sleepiness, in patients with obstructive sleep apnea and insomnia (COMISA): A randomized double-blinded placebo-controlled trial.J Pharm Health Care Sci.(2024 May 30)
- Leptin - Celinski K, Konturek PC, Konturek SJ, Slomka M, Cichoz-Lach H, Brzozowski T, Bielanski WEffects of melatonin and tryptophan on healing of gastric and duodenal ulcers with Helicobacter pylori infection in humansJ Physiol Pharmacol.(2011 Oct)
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- Tinnitus Symptoms - Hurtuk A, Dome C, Holloman CH, Wolfe K, Welling DB, Dodson EE, Jacob AMelatonin: can it stop the ringing?Ann Otol Rhinol Laryngol.(2011-Jul)
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- Dysmenorrhea Symptoms - André Schwertner, Claudia C Conceição Dos Santos, Gislene Dalferth Costa, Alícia Deitos, Andressa de Souza, Izabel Cristina Custodio de Souza, Iraci L S Torres, João Sabino L da Cunha Filho, Wolnei CaumoEfficacy of melatonin in the treatment of endometriosis: a phase II, randomized, double-blind, placebo-controlled trialPain.(2013 Jun)
- IGF-1 - Schernhammer ES, Giobbie-Hurder A, Gantman K, Savoie J, Scheib R, Parker LM, Chen WYA randomized controlled trial of oral melatonin supplementation and breast cancer biomarkersCancer Causes Control.(2012 Apr)
- Breast Cancer Risk - Schernhammer ES, Berrino F, Krogh V, Secreto G, Micheli A, Venturelli E, Grioni S, Sempos CT, Cavalleri A, Schünemann HJ, Strano S, Muti PUrinary 6-Sulphatoxymelatonin levels and risk of breast cancer in premenopausal women: the ORDET cohortCancer Epidemiol Biomarkers Prev.(2010 Mar)
- Exercise-Induced Oxidation - Maldonado MD, Manfredi M, Ribas-Serna J, Garcia-Moreno H, Calvo JRMelatonin administrated immediately before an intense exercise reverses oxidative stress, improves immunological defenses and lipid metabolism in football playersPhysiol Behav.(2012 Mar 20)
- Jet Lag Symptoms - Herxheimer A, Petrie KJMelatonin for the prevention and treatment of jet lagCochrane Database Syst Rev.(2002)
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- Intraocular Pressure - Samples JR, Krause G, Lewy AJEffect of melatonin on intraocular pressureCurr Eye Res.(1988 Jul)
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- Irritable Bowel Syndrome Symptoms - Chen KH, Zeng BY, Zeng BS, Sun CK, Cheng YS, Su KP, Wu YC, Chen TY, Lin PY, Liang CS, Hsu CW, Chu CS, Chen YW, Yeh PY, Wu MK, Tseng PT, Hsu CYThe efficacy of exogenous melatonin supplement in ameliorating irritable bowel syndrome severity: A meta-analysis of randomized controlled trials.J Formos Med Assoc.(2022-Oct-15)
- Alzheimer's Disease Symptoms - Dewan Md Sumsuzzman, Jeonghyun Choi, Yunho Jin, Yonggeun HongNeurocognitive effects of melatonin treatment in healthy adults and individuals with Alzheimer's disease and insomnia: A systematic review and meta-analysis of randomized controlled trialsNeurosci Biobehav Rev.(2021 May 3)
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