Melatonin: What You Need To Know

What is melatonin and how does it work?

Melatonin is a hormone that your brain produces in response to darkness. It helps with the timing of your circadian rhythms (24-hour internal clock) and with sleep. Being exposed to light at night can block melatonin production.

Research suggests that melatonin plays other important roles in the body beyond sleep. However, these effects are not fully understood.

Melatonin dietary supplement can be made from animals or microorganisms, but most often they’re made synthetically. The information below is about melatonin dietary supplements.

melatonin

What are the health benefits of taking melatonin?

Melatonin supplements may help with certain conditions, such as jet lag, delayed sleep-wake phase disorder, some sleep disorders in children, and anxiety before and after surgery.

Does melatonin help with cancer symptoms?

Studies of the effect of melatonin supplements on cancer symptoms or treatment-related side effects have been small and have had mixed results.

Keep in mind that unproven products should not be used to replace or delay conventional medical treatment for cancer. Also, some products can interfere with standard cancer treatments or have special risks for people who’ve been diagnosed with cancer. Before using any complementary health approach, including melatonin, people who’ve been diagnosed with cancer should talk with their health care providers to make sure that all aspects of their care work together.

Can melatonin help with insomnia?

People with insomnia have trouble falling asleep, staying asleep, or both. When symptoms last a month or longer, it’s called chronic insomnia.

According to practice guidelines from the American Academy of Sleep Medicine (2018) and the American College of Physicians (2017), there’s not enough strong evidence on the effectiveness or safety of melatonin supplementation for chronic insomnia to recommend its use. The American College of Physicians guidelines strongly recommend the use of cognitive behavioral therapy for insomnia (CBT-I) as an initial treatment for insomnia.

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Does melatonin work for shift workers?

Shift work that involves night shifts may cause people to feel sleepy at work and make it difficult to sleep during the daytime after a shift ends.

According to two 2016 research reviews, studies on whether melatonin supplements help shift workers were generally small or inconclusive.

The first review looked at 7 studies that included a total of 263 participants. The results suggested that (1) people taking melatonin may sleep about 24 minutes longer during the daytime, but (2) other aspects of sleep, such as time needed to fall asleep, may not change. The evidence, however, was considered to be of low quality.

The other review looked at 8 studies (5 of which were also in the first review), with a total of 300 participants, to see whether melatonin helped promote sleep in shift workers. Six of the studies were high quality, and they had inconclusive results.

Is it safe to take melatonin?

For melatonin supplements, particularly at doses a bit higher than what the body normally produces, there’s not enough information yet about possible side effects to have a clear picture of overall safety. Short-term use of melatonin supplements appears to be safe for most people, but information on the long-term safety of supplementing with melatonin is lacking.

“Also keep in mind”

Interactions with Medicines

As with all dietary supplements, people who are taking medicine should consult their health care providers before using melatonin. In particular, people with epilepsy and those taking blood thinner medications need to be under medical supervision when taking melatonin supplements.

  • Safety Concerns for Pregnant and Breastfeeding Women
  • There’s been a lack of research on the safety of melatonin use in pregnant or breastfeeding women.
  • Safety Concerns for Older People
  • The 2015 guidelines by the American Academy of Sleep Medicine recommend against melatonin use by people with dementia.
  • Melatonin may stay active in older people longer than in younger people and cause daytime drowsiness.
  • Melatonin Is Regulated as a Dietary Supplement

Products Contain What’s Listed on the Label

Some melatonin supplements contain what’s listed on the product label. A 2018 study tested 31 different melatonin supplements bought from grocery stores and pharmacies. For most of the supplements, the amount of melatonin in the product didn’t match what was listed on the product label. Also, 26 percent of the supplements contained serotonin, a hormone that can have harmful effects even at relatively low levels.

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