Get Your Personalized Supplement StackSupplement Stack Quiz

Mel

Also known as: Melatonin, N-acetyl-5-methoxytryptamine

Overview

Melatonin is a hormone primarily produced by the pineal gland that regulates sleep-wake cycles. It is also found in small amounts in foods like cherries and walnuts. As a supplement, melatonin is commonly used to treat sleep disorders, such as insomnia, and is being investigated for its antioxidant properties. It has a short half-life and is metabolized by the liver, necessitating timed dosing for optimal effect. Extensive research supports its efficacy for improving sleep quality and reducing sleep onset latency. Melatonin interacts with receptors in the brain to influence circadian rhythms and promote sleep. It is available in immediate-release and timed-release forms.

Benefits

Melatonin is primarily used to reduce sleep onset latency and increase total sleep time. Meta-analyses indicate that melatonin gradually improves sleep quality, with optimal effects observed at a dose of 4 mg/day. It is particularly effective for adults with primary sleep disorders. Some research suggests that melatonin may reduce inflammation and oxidative stress, potentially benefiting athletes by mitigating exercise-induced stress. Significant improvements in sleep latency and quality are typically observed within a few days to a week of consistent use, though effect sizes can vary based on dosage and individual response. However, there is less evidence supporting its use in children due to limited studies.

How it works

Melatonin primarily acts on melatonin receptors (MT1 and MT2) in the brain, influencing the suprachiasmatic nucleus to regulate circadian rhythms. This interaction with the central nervous system promotes sleep. Additionally, melatonin exhibits antioxidant effects, which may contribute to its broader health benefits. It is rapidly absorbed, but its short half-life requires timed dosing to maintain optimal levels throughout the night. The hormone's influence on sleep-wake cycles makes it a key regulator of the body's internal clock.

Side effects

Melatonin is generally considered safe for short-term use, but it can cause side effects in some individuals. Common side effects (occurring in more than 5% of users) include dizziness, headache, and nausea. Uncommon side effects (1-5%) may include vivid dreams and morning grogginess. Rare side effects (less than 1%) include allergic reactions. Melatonin may interact with blood thinners, diabetes medications, and sedatives, potentially altering their effects. It is contraindicated in pregnancy, breastfeeding, and certain autoimmune conditions. Caution is advised in children and individuals with bleeding disorders. Long-term safety data is limited, so prolonged use should be monitored by a healthcare professional.

Dosage

The minimum effective dose of melatonin typically starts at 0.5 mg for sleep. Optimal dosage ranges from 0.5 to 5 mg for sleep disorders, with some studies suggesting that 4 mg is optimal for sleep benefits. While doses up to 10 mg are generally considered safe, higher doses may increase the risk of side effects. It is best taken 30-60 minutes before bedtime, preferably on an empty stomach, as food intake can affect absorption. Immediate-release forms are common, but timed-release formulations may offer benefits for maintaining sleep throughout the night. Melatonin is not known to require any specific cofactors for its activity.

FAQs

Is melatonin habit-forming?

Melatonin is not considered habit-forming, but it is recommended to use it under medical supervision for prolonged periods to address any underlying sleep disorders.

Is melatonin safe to take with other medications?

Melatonin may interact with blood thinners, diabetes medications, and sedatives. Consult with a healthcare provider to ensure there are no contraindications with your current medications.

When is the best time to take melatonin?

The best time to take melatonin is 30-60 minutes before bedtime to align with natural sleep-wake cycles and facilitate sleep onset.

How long does it take for melatonin to work?

Most individuals experience improved sleep quality within a few days to a week of consistent use, although individual responses may vary.

Can melatonin cure underlying sleep disorders?

Melatonin is not a cure for underlying sleep disorders but can help manage symptoms. It may not work for everyone, and addressing the root cause of the sleep issue is essential.

Research Sources

https://pubmed.ncbi.nlm.nih.gov/31679041/ – This study investigates the impact of melatonin on inflammatory markers. The findings suggest that melatonin supplementation may reduce inflammatory markers, indicating potential anti-inflammatory effects. Further research is needed to explore these effects in specific inflammatory conditions.
https://onlinelibrary.wiley.com/doi/10.1111/jpi.12782 – This systematic review assesses the safety and efficacy of melatonin. The review indicates that melatonin is generally safe, with a low risk of adverse events even at higher doses. However, the authors note the need for more long-term safety data.
https://pmc.ncbi.nlm.nih.gov/articles/PMC3656905/ – This meta-analysis examines the effects of melatonin on sleep disorders. The study concludes that melatonin improves sleep onset latency and total sleep time, supporting its use as a sleep aid. The analysis highlights the importance of dosage and individual response in achieving optimal results.
https://onlinelibrary.wiley.com/doi/10.1111/jpi.12985 – This study focuses on determining the optimal dosage of melatonin for sleep benefits. The research suggests that a dose of 4 mg/day is associated with the most significant improvements in sleep quality. The findings contribute to refining dosage recommendations for melatonin supplementation.
https://www.mdpi.com/2072-6643/15/20/4467 – This paper reviews the potential benefits of melatonin for athletes, particularly in mitigating exercise-induced stress. The review suggests that melatonin's antioxidant properties may help reduce inflammation and oxidative stress associated with intense physical activity. Further research is recommended to explore these benefits in athletic populations.