Melatonin is a hormone secreted by the pineal gland in the brain. It helps regulate other hormones and maintains the body's circadian rhythm. The circadian rhythm is an internal 24-hour “clock” that plays a critical role in when we fall asleep and when we wake up. When it is dark, your body produces more melatonin; when it is light, the production of melatonin drops. Being exposed to bright lights in the evening or too little light during the day can disrupt the body's normal melatonin cycles. For example, jet lag, shift work, and poor vision can disrupt melatonin cycles.
Melatonin has been used to ease insomnia, combat jet lag, protect cells from free-radical damage, boost the immune system, prevent cancer, and extend life. The use of melatonin in cultural and traditional settings may differ from concepts accepted by current Western medicine. When considering the use of herbal/health supplements, consultation with a primary health care professional is advisable. Additionally, consultation with a practitioner trained in the uses of herbal/health supplements may be beneficial, and coordination of treatment among all health care providers involved may be advantageous.
Melatonin is naturally produced in the body in response to the perception of light.
Melatonin has not been evaluated by the FDA for safety, effectiveness, or purity. All potential risks and/or advantages of melatonin may not be known. Herbal/health supplements should be purchased from a reliable source to minimize the risk of contamination.
Melatonin may also have uses other than those listed in this product guide.
Studies suggest that melatonin supplements may help people with disrupted circadian rhythms (such as people with jet lag or those who work the night shift) and those with low melatonin levels (such as some seniors and people with schizophrenia) to sleep better. A review of clinical studies suggests that melatonin supplements may help prevent jet lag, particularly in people who cross five or more time zones.
A few clinical studies suggest that when taken for short periods of time (days to weeks) melatonin is more effective than a placebo in reducing the time it takes to fall asleep, increasing the number of sleeping hours, and boosting daytime alertness. It's not clear how well melatonin works, however – some studies suggest that it only reduces the amount of time to fall asleep by a few minutes.
A number of human studies have measured the effects of melatonin supplements on sleep in healthy people. A wide range of doses has been used, often taken by mouth 30 - 60 minutes prior to sleep time. Results have been mixed. Some evidence suggests that melatonin may work best for people over 55 who have insomnia. One study of 334 people aged 55 and older found that sustained-release melatonin seemed to help people fall asleep faster, sleep better, be more alert in the morning, and improve quality of life in people with primary insomnia.
Melatonin supplements may help with sleep problems associated with menopause. However, it does not appear to relieve other symptoms of menopause, such as hot flashes. Peri- or postmenopausal women who use melatonin supplements should do so only for a short period of time since long term effects are not known.
Some clinical research has found that melatonin may help elderly people with insomnia who are tapering off or stopping benzodiazepines such as diazepam (Valium), alprazolam (Xanax), or lorazepam (Ativan). Taking controlled-release melatonin improved sleep quality in those stopping benzodiazepine use. More study is needed.
Several studies suggest that melatonin levels may be associated with breast cancer risk. For example, women with breast cancer tend to have lower levels of melatonin than those without the disease. Laboratory experiments have found that low levels of melatonin stimulate the growth of certain types of breast cancer cells, while adding melatonin to these cells slows their growth. Preliminary evidence also suggests that melatonin may strengthen the effects of some chemotherapy drugs used to treat breast cancer. In a study that included a small number of women with breast cancer, melatonin (given 7 days before beginning chemotherapy) prevented the lowering of platelets in the blood. This is a common complication of chemotherapy that can lead to bleeding.
In another small study of women who were taking tamoxifen for breast cancer but seeing no improvement, adding melatonin caused tumors to modestly shrink in more 28% of the women. Women with breast cancer should ask their doctors before taking melatonin.
Studies show that people with prostate cancer have lower melatonin levels than men without the disease. In test tube studies, melatonin blocks the growth of prostate cancer cells. In one small-scale study, melatonin -- combined with conventional medical treatment -- improved survival rates in 9 out of 14 men with metastatic prostate cancer.
Some evidence suggests that melatonin may help promote sleep in children in ADHD, although it does not seem to improve the behavioral symptoms of ADHD.
A few small clinical studies suggest that gels, lotions, or ointments containing melatonin may protect against sunburn and other skin damage. Studies examined using melatonin alone or combined with topical vitamin E prior to UV light exposure from the sun.
Some preliminary studies suggest that people with IBS who take melatonin reduce some symptoms of IBS, such as abdominal pain. But results are mixed as to whether melatonin may help improve other symptoms, such as bloating and frequency of bowel movements.
Some studies suggest melatonin may reduce the frequency and duration of seizures in children with epilepsy. But other studies suggest melatonin may increase the frequency of seizures. Do not take melatonin for epilepsy or give it to a child without talking to your doctor first.
Melatonin appears to cause very few side-effects in the short term, up to three months, when healthy people take it at low doses. A systematic review in 2006 looked specifically at efficacy and safety in two categories of melatonin usage: first, for sleep disturbances that are secondary to other diagnoses and, second, for sleep disorders such as jet lag and shift work that accompany sleep restriction.
The study concluded that There is no evidence that melatonin is effective in treating secondary sleep disorders or sleep disorders accompanying sleep restriction, such as jet lag and shiftwork disorder. There is evidence that melatonin is safe with short term use.
A similar analysis by the same team a year earlier on the efficacy and safety of exogenous melatonin in the management of primary sleep disorders found that: There is evidence to suggest that melatonin is safe with short-term use (3 months or less).
Some unwanted effects in some people, especially at high doses (~3 mg/day or more) may include: headaches, nausea, next-day grogginess or irritability, hormone fluctuations, vivid dreams or nightmares, reduced blood flow, and hypothermia.
While no large, long-term studies that might reveal side-effects have been conducted, there do exist case reports about patients having taken melatonin for months.
Melatonin can cause somnolence (drowsiness), and, therefore, caution should be shown when driving, operating machinery, etc.
In individuals with auto-immune disorders, there is conflicting evidence that melatonin supplementation may either ameliorate or exacerbate symptoms due to immunomodulation.
Individuals experiencing orthostatic intolerance, a cardiovascular condition that results in reduced blood pressure and blood flow to the brain when a person stands, may experience a worsening of symptoms when taking melatonin supplements, a study at Penn State College of Medicine's Milton S. Hershey Medical Center suggests. Melatonin can exacerbate symptoms by reducing nerve activity in those experiencing the condition, the study found.
The use of melatonin derived from animal pineal tissue may carry the risk of contamination or the means of transmitting viral material. The synthetic form of this medication does not carry this risk.
Those who plan to become pregnant or are pregnant or nursing women must not take melatonin because it could interfere with fertility.
Because of the potential for side effects and interactions with medications, people should take dietary supplements only under the supervision of a knowledgeable health care provider.
Some people may have vivid dreams or nightmares when they take melatonin. Taking too much melatonin may disrupt circadian rhythms (your “body clock”).
Melatonin can cause drowsiness if taken during the day. If you are drowsy the morning after taking melatonin, try taking a lower dose.
Additional side effects include stomach cramps, dizziness, headache, irritability, breast enlargement in men (called gynecomastia).
Some studies show that melatonin supplements worsened symptoms of depression. For this reason, people with depression should consult their doctor before using melatonin supplements.
Although many researchers believe that melatonin levels go down with age, newer evidence has brought this theory into question. People older than 65 should ask their doctor before taking melatonin supplements, so blood levels of this hormone can be monitored.
If you are being treated with any of the following medications, you should not use melatonin without first discussing it with your health care provider.
Antidepressant medications -- In an animal study, melatonin supplements reduced the antidepressant effects of desipramine and fluoxetine (Prozac). More research is needed to know if the same thing would happen in people. In addition, fluoxetine (a member of a class of drugs called selective serotonin reuptake inhibitors, or SSRIs) can cause low levels of melatonin in people.
Antipsychotic medications -- A common side effect of antipsychotic medications used to treat schizophrenia is a condition called tardive dyskinesia, which causes involuntary movements. In a study of 22 people with schizophrenia and tardive dyskinesia caused by antipsychotic medications, those who took melatonin supplements had fewer symptoms compared to those who did not take the supplements.
Benzodiazepines -- The combination of melatonin and triazolam (Halcion) improved sleep quality in one study. In addition, a few reports have suggested that melatonin supplements may help people stop using long-term benzodiazepine therapy. (Benzodiazepines are habit-forming.)
Blood pressure medications -- Melatonin may make blood pressure medications like methoxamine (Vasoxyl) and clonidine (Catopres) less effective. In addition, medications in a class called calcium channel blockers may lower melatonin levels. Calcium channel blockers include:
Nifedipine (Procardia)
Amlodipine (Norvasc)
Verapamil (Calan, Isoptin)
Diltiazem (Cardizem)
Felodipine (Plendil)
Nisoldipine (Sular)
Bepridil (Vascor)
Beta-blockers -- Use of beta-blockers may lower melatonin levels in the body. Beta-blockers include:
Acebutolol (Sectral)
Atenolol (Tenormin)
Bisoprolol (Zebeta)
Carteolol (Cartrol)
Metoprolol (Lopressor, Toprol XL)
Nadolol (Corgard)
Propranolol (Inderal)
Blood-thinning medications (anticoagulants) -- Melatonin may increase the risk of bleeding from anticoagulant medications such as warfarin (Coumadin).
Interleukin-2 -- In one study of 80 cancer patients, use of melatonin along with interleukin-2 led to more tumor regression and better survival rates than treatment with interleukin-2 alone.
Nonsteroidal anti-inflammatory drugs (NSAIDs) -- NSAIDs such as ibuprofen (Advil, Motrin) may lower levels of melatonin in the blood.
Steroids and immunosuppressant medications -- Melatonin may cause these medication to lose their effectiveness. Do not take melatonin with corticosteroids or other medications used to suppress the immune system.
Tamoxifen -- Preliminary research suggests that the combination of tamoxifen (a chemotherapy drug) and melatonin may benefit some people with breast and other cancers. More research is needed to confirm these results.
Other -- Caffeine, tobacco, and alcohol can all lower levels of melatonin in the body.
Insomnia: Taking 1 mg to 3 mg at least 1 hour before going to bed is usually effective. Some people will only require 0.1 to 0.3 mg of Melatonin to sleep better. If using 3 mg per night is not effective after 3 days, try increasing your dosage to 5 – 6 mg 1 hour before going to bed. The correct dose should give you a restful sleep without daytime irritability or drowsiness.
Jet lag: 0.5 – 5 mg of melatonin 1 hour before going to bed at final destination. Another approach is to use 1 – 5 mg 1 hour before going to bed for 2 days before departure and for 2 – 3 days upon arrival at your final destination.
Seasonal affective disorder: 0.25 to 5 mg daily
Sleep enhancement: 0.1 to 6mg taken 30 – 60 minutes before going to bed.
Preoperative anxiety: 0.1, 0.25 or 0.5 mg per kilogram of body weight
Seizure disorder in children: 5 to 10 mg every night
Sleep Disturbance in Children Suffering from Neuro Pyschiatric Disorders: ( autism, mental retardation and other psychiatric disorders ) – 0.5 mg to 10 mg every night.
User Rating: 10, February 3, 2009 5:32 PM
melatonin for Insomnia: Fantastic. I slept like a baby and woke up clear as day. This is by far the best sleep aid I've ever used.
User Rating: 10, March 3, 2009 7:40 PM
melatonin for Insomnia: I started having sleeping problems during menopause. Someone recommended melatonin and I bought some. I haven't slept this good since I was a child! I would recommend it to anyone with problems falling asleep or staying asleep. Also, I awake refreshed with no drowsiness.
User Rating: 5.0, January 27, 2010 5:39 AM
melatonin for Insomnia: Very good for sleep issues. I have had some problems with vivid dreams but overall it has helped and it usually doesn't cause next day drowsiness.
May 2, 2009 1:39 AM
melatonin for Insomnia: Melatonin works, under some circumstances and with some side effects. First off, it's useless unless taken at night. Daylight will counter the narcotic effect. Secondly, it can enhance dreaming. If you have a history of nightmares, don't use this.
User Rating: 10, July 22, 2009 11:37 AM
melatonin for Insomnia: Because of a long history of narcotic (painkiller) use, my doctor suggested that my body was not producing melatonin and that my insomnia might be because of this. Sure enough, the very first night I took the medicine, I slept well, with no after effects. That is the best thing about this medicine. I take it half an hour before I'm wanting to go to bed, I get a bit drowsy and go to bed, falling asleep quickly, but awaking fully rested.
User Rating: 6.0, August 7, 2009 2:58 AM
melatonin for Insomnia: It worked great, then tolerance built up and it stopped working for sleep. But safer and better than prescription sedatives though. Worth a try.
User Rating: 8.0, February 17, 2010 9:56 PM
melatonin for Insomnia: 32 years old. Have been taking melatonin about 4 years now. It works great. I started off at 3 mg, and now take 9mg a few times a month to help with sleep issues. I haven't noticed weird dreams. What I like is that I fall asleep,and if I had to get up for an emergency(3 young children), that there is no grogginess or medicine head feeling.
User Rating: 9.0, July 3, 2010 11:08 AM
melatonin for Insomnia: I've used this for 10 years. I alternate between regular and extended release form. The extended release form seems to give me morning grogginess no matter how long I take it, but extended release has some benefits if you are not sleeping through the night. I was diagnosed with parainsomnia when I was 10 years old, and struggled with it for 20 years, after taking several different prescription medicines that didn't work or side effects were so awful, I started taking this. It has changed my life because now I feel like I have a life. I wake up refreshed with energy to make it through the day. I take only 3mg a night and started taking 3mg during the day to help with my Fibromyalgia.
User Rating: 10, October 28, 2010 3:30 PM
melatonin for Insomnia: My son is 5 years old, he is autistic his doctor said to try melatonin. I give him 3mg at night 30 minutes later he is sound asleep. It has been great. No more fighting him to lay down. I was scared to use it, but now i know it works. He hasn't slept good since he was born. Before melatonin I felt like I still had a newborn, waking up and not sleeping. I highly recommend this for autistic children, of course check with their doctor first.