Busting Melatonin Myths
Let’s bust some myths around the powerful hormone, melatonin! There are a lot of controversies out there that I want to clear up!
Starting with the facts, melatonin has multiple jobs in your body. While it’s called a hormone, it’s a powerful antioxidant and has antiviral, anti-inflammatory and heavy metal binding properties. In fact authors in this paper(1) state, “Melatonin has been effectively used to combat oxidative stress, inflammation and cellular apoptosis and to restore function in a number of human trials.”
It’s actually made all over your body in the mitochondria of most cells, especially in places like gut cells called enterochromaffin cells, the ovaries, and skin cells. However, the melatonin that goes out into circulation comes from the pineal gland in your brain.
It follows a reverse circadian rhythm in that it starts to rise in the evening with darkness, and declines with light. It’s has the opposite circulation of cortisol which is out heavily in the morning and declines as the day turns into night.
It comes from the amino acid tryptophan, and requires zinc, magnesium and Vitamin B6 (P5P) through the 4 steps to make it.
Production of melatonin (at least out of the pineal gland) does decline with age. Some research says this change begins around the menopausal transition which can contribute to ongoing sleep problems.
You may have heard there is a negative feedback loop if you take the supplement? Meaning, if you take melatonin as a supplement, it will shut down your own production. This is not true, according to the big researchers! There is no classical feedback loop.
However, if you’ve taken the supplement and felt it stopped working or you needed more, Anghel et al (2022) says you probably need a break or a lower dose as the receptors are overloaded. Some people tell me they have been taking melatonin for many years before they have to increase the dose…but of course they are now many years older and production possibly went down.
What about dosing? Commonly you may see 1mg, 3mg, and 5mg options over the counter. Adult humans usually make about 0.5mg or less each day! Be careful before you jump in on a 5mg capsule and talk with your health practitioner.
Melatonin has been around for billions of years (yes, with a B). It has a high safety profile as a supplement however be careful not to take it while driving or with alcohol as it can really induce drowsiness! Melatonin may also impact your REM sleep which could lead to vivid dreams.
Be careful of your melatonin source if you supplement with it. A 2023 paper published in JAMA found 22 of 25 melatonin gummies tested either did not contain melatonin or had significantly less than what was reported on the label. That’s so concerning to me!
Certain medications will potentially lower melatonin such as beta blockers, fluticasone, hydrocortisone, prednisone, NSAIDs(ibuprofen, naproxen, diclofenac, etc), and Fluoxetine (Prozac).
What can you do to try to increase melatonin naturally?
A few things as it relates to the light and dark cycle of your day. First, if you have the ability watch the sunset or be outside as the light shifts to the evening sky (easier in the spring or summer!), do it! Then, in the evening be sure to wind down, consider wearing blue light blocking glasses, minimize bright lights like your phone, tv or tablet for an hour before bed, and sleep in complete darkness. This might require an eye mask! In the morning, do the opposite. You actually want to enjoy the light. Open a window or go outside for a few minutes and enjoy the dawn. If it’s still dark where you live, consider using a full spectrum light box (10,000 lux) on your counter for 5-10 minutes.
I hope this helped you understand the powerfully cool hormone, melatonin, and cleared up a few myths!
Citations:
Reiter RJ, Mayo JC, Tan DX, Sainz RM, Alatorre-Jimenez M, Qin L. Melatonin as an antioxidant: under promises but over delivers. Journal of Pineal Research. 2016;61(3):253-278. doi:https://doi.org/10.1111/jpi.12360
Anghel L, Baroiu L, Popazu C, et al. Benefits and adverse events of melatonin use in the elderly (Review). Experimental and Therapeutic Medicine. 2022;23(3). doi:https://doi.org/10.3892/etm.2022.11142
Jehan S, Jean-Louis G, Zizi F, et al. Sleep, Melatonin, and the Menopausal Transition: What Are the Links? Sleep Science. 2017;10(1). doi:https://doi.org/10.5935/1984-0063.20170003
Cohen PA, Avula B, Wang YH, Katragunta K, Khan I. Quantity of Melatonin and CBD in Melatonin Gummies Sold in the US. JAMA. 2023;329(16):1401. doi:https://doi.org/10.1001/jama.2023.2296