Melatonin
N-acetyl-5-methoxytryptamine
Supplements. Modern nutrition.
Also called Sleep hormone, Pineal hormone
Pinyin: tuì hēi sù
Spanish: Melatonina
Avoid with fluvoxamineA hormone the pineal gland in the brain makes at night, sold as a supplement to help people fall asleep.
Did you know? Melatonin was first isolated in 1958 from cow pineal glands, and light shuts down its production.
What it may help, and how strong the proof is
- Sleep. Melatonin helps people fall asleep a little faster, often by several minutes. The effect is small, and it may help more with jet lag.Good proof
- Pain & headaches. Small trials suggest it may reduce migraine or cluster headache attacks. The studies are few and small.Early proof
Parts of the body
Traditional use
Melatonin has no folk history. It was first studied in the 1950s and became widely sold in US stores in the 1990s.
How it is classified
- Herbal actions
- Hormone balancer, Sedative. Energy: neutral.
How people take it
Sleep studies often used 0.5 to 5 mg, and lower doses often work about as well. Store products range widely, so start low and ask a doctor, especially for children.
Tablet and capsule.
Where to get it
The body makes melatonin at night, and small amounts are found in tart cherries, walnuts and oats. In the US, supplements are sold as tablets, gummies and sprays, while some countries require a prescription.
Be careful
Common side effects are morning grogginess, headache, dizziness and vivid dreams. Products vary, and studies have found some contain more or less melatonin than the label says. It is not recommended in pregnancy or breastfeeding, and long-term safety for children is not well studied.
Avoid if: pregnancy; breastfeeding.
Mixing with other things
- Works well together
Both are used for sleep and sometimes sold together. Evidence for the combination is limited.
- Don't mixAntidepressants (Zoloft, Prozac, Lexapro and others)
Fluvoxamine (an antidepressant) can raise melatonin levels several-fold. Do not combine them.
- Use cautionSleep or anxiety medicine (Ambien, Xanax, Ativan)
Can add to drowsiness from sleep medicines and other sedating drugs.
- Use cautionAlcohol (beer, wine, spirits)
Alcohol adds to the drowsiness.
- Worth knowingDiabetes medicine (metformin, insulin, glipizide, Ozempic)
May shift blood sugar slightly in some people. Check levels if you have diabetes.
Adds up with others that can make you drowsy: , , , , , , , , , , , , , and 14 more.
The honest take
Melatonin can help some people fall asleep sooner, especially after travel or shift work. Its effect is small for most people, and product quality varies. Check labels, and talk to a doctor before using it every night.