Melatonin

Last Updated: November 2, 2023

Melatonin is a hormone secreted in the brain that regulates sleep. It appears to be highly sensitive to light therapy and dark therapy. Oral ingestion of melatonin may be used as a sleep aid. It is non-addictive.

Melatonin is most often used for

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 else is Melatonin known as?
Note that Melatonin is also known as:
  • 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
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Update History
2023-11-02 00:30:04

One new meta analysis added

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We added one additional meta-analysis to the database.

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References
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Examine Database References
  1. Ghrelin - Gonciarz M, Bielański W, Partyka R, Brzozowski T, Konturek PC, Eszyk J, Celiński K, Reiter RJ, Konturek SJPlasma insulin, leptin, adiponectin, resistin, ghrelin, and melatonin in nonalcoholic steatohepatitis patients treated with melatoninJ Pineal Res.(2012 Jun 13)
  2. 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)
  3. 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)
  4. 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)
  5. Growth Hormone - Kostoglou-Athanassiou I, Treacher DF, Wheeler MJ, Forsling MLMelatonin administration and pituitary hormone secretionClin Endocrinol (Oxf).(1998 Jan)
  6. Growth Hormone - Forsling ML, Wheeler MJ, Williams AJThe effect of melatonin administration on pituitary hormone secretion in manClin Endocrinol (Oxf).(1999 Nov)
  7. 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)
  8. Lower Esophageal Pressure - Kandil TS, Mousa AA, El-Gendy AA, Abbas AMThe potential therapeutic effect of melatonin in Gastro-Esophageal Reflux DiseaseBMC Gastroenterol.(2010 Jan 18)
  9. Insomnia Signs and Symptoms - Luthringer R, Muzet M, Zisapel N, Staner LThe effect of prolonged-release melatonin on sleep measures and psychomotor performance in elderly patients with insomniaInt Clin Psychopharmacol.(2009 Sep)
  10. Insomnia Signs and Symptoms - van Geijlswijk IM, Mol RH, Egberts TC, Smits MGEvaluation of sleep, puberty and mental health in children with long-term melatonin treatment for chronic idiopathic childhood sleep onset insomniaPsychopharmacology (Berl).(2011 Jul)
  11. Insomnia Signs and Symptoms - Lemoine P, Nir T, Laudon M, Zisapel NProlonged-release melatonin improves sleep quality and morning alertness in insomnia patients aged 55 years and older and has no withdrawal effectsJ Sleep Res.(2007 Dec)
  12. 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)
  13. Cerebral Blood Flow - Cook JS, Sauder CL, Ray CAMelatonin differentially affects vascular blood flow in humansAm J Physiol Heart Circ Physiol.(2011 Feb)
  14. Blood Pressure - Cagnacci A, Arangino S, Angiolucci M, Maschio E, Melis GBInfluences of melatonin administration on the circulation of womenAm J Physiol.(1998 Feb)
  15. Tinnitus Symptoms - Neri G, De Stefano A, Baffa C, Kulamarva G, Di Giovanni P, Petrucci G, Poliandri A, Dispenza F, Citraro L, Croce ATreatment of central and sensorineural tinnitus with orally administered Melatonin and Sulodexide: personal experience from a randomized controlled studyActa Otorhinolaryngol Ital.(2009 Apr)
  16. 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)
  17. Tinnitus Symptoms - Uchechukwu C Megwalu, Joshua E Finnell, Jay F PiccirilloThe effects of melatonin on tinnitus and sleepOtolaryngol Head Neck Surg.(2006 Feb)
  18. Tinnitus Symptoms - Rosenberg SI, Silverstein H, Rowan PT, Olds MJEffect of melatonin on tinnitusLaryngoscope.(1998 Mar)
  19. Insomnia Signs and Symptoms - Alstadhaug KB, Odeh F, Salvesen R, Bekkelund SIProphylaxis of migraine with melatonin: a randomized controlled trialNeurology.(2010 Oct 26)
  20. Anxiety Symptoms - Rimmele U, Spillmann M, Bärtschi C, Wolf OT, Weber CS, Ehlert U, Wirtz PHMelatonin improves memory acquisition under stress independent of stress hormone releasePsychopharmacology (Berl).(2009 Mar)
  21. 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)
  22. 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)
  23. 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)
  24. 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)
  25. Jet Lag Symptoms - Herxheimer A, Petrie KJMelatonin for the prevention and treatment of jet lagCochrane Database Syst Rev.(2002)
  26. Plasma Melatonin - Konturek PC, Konturek SJ, Celinski K, Slomka M, Cichoz-Lach H, Bielanski W, Reiter RJRole of melatonin in mucosal gastroprotection against aspirin-induced gastric lesions in humansJ Pineal Res.(2010 May)
  27. Intraocular Pressure - Samples JR, Krause G, Lewy AJEffect of melatonin on intraocular pressureCurr Eye Res.(1988 Jul)
  28. Cancer Mortality - Mills E, Wu P, Seely D, Guyatt GMelatonin in the treatment of cancer: a systematic review of randomized controlled trials and meta-analysisJ Pineal Res.(2005 Nov)
  29. 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)
  30. 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)
  31. Serum BDNF - Shokri-Mashhadi N, Darand M, Rouhani MH, Yahay M, Feltham BA, Saraf-Bank SEffects of melatonin supplementation on BDNF concentrations and depression: A systematic review and meta-analysis of randomized controlled trials.Behav Brain Res.(2023-Jan-05)