Should I take melatonin?

Our sources indicate that melatonin plays a crucial role in various bodily functions, including circadian rhythm regulation, immune response, and antioxidant activity, with its production influenced by light exposure and exercise.

However, there are significant concerns regarding the accuracy of melatonin supplement labeling, the appropriateness of typical dosages, and potential negative interactions with other hormone systems, particularly in vulnerable populations like pregnant individuals and children.

While some experts acknowledge its utility for specific applications like hair loss prevention or phase-shifting, many prioritize optimizing sleep hygiene over chronic supplementation due to its off-target effects and limited efficacy for maintaining sleep.

Bryan Johnson takes 300 mcg of melatonin nightly. A personalized prescription topical formula for hair loss can include Melatonin (0.1%). A sleep doctor used melatonin and blue light to phase-shift a patient waking up at 3 a.m. daily.

• 01Rhonda Patrick states that melatonin's role in longevity is supported by studies on its synergistic effect with resveratrol and SIRT1.
• 02David Sinclair notes that light-induced signals to various brain areas contribute to circadian light-induced melatonin suppression.
• 03Paul Saladino claims the body produces significant amounts of melatonin during exercise to counteract free radical production.
• 04Rhonda Patrick reports that the majority of the body's melatonin is produced in the gut, where serotonin is converted into melatonin.
• 05Andrew Huberman indicates that seasonal depression is a consequence of the melatonin signal getting longer, not its absolute duration.
• 06Bryan Johnson and Paul Saladino agree that blue light from electronic devices at night can lower melatonin levels.
• 07Bryan Johnson's biomarker assessment includes Melatonin (6-hydroxymelatonin sulfate) as part of a comprehensive hormonal panel.
• 08Bryan Johnson takes 300 mcg of melatonin nightly, but found that well-executed habits outperform supplements for sleep improvement.
• 09Bryan Johnson mentions a personalized prescription topical formula containing Melatonin (0.1%) can be used to prevent and reverse hair loss.
• 10Andrew Huberman suggests that measuring multiple biological components is superior to single measurements like temperature or melatonin for determining circadian phase.
• 11Peter Attia, Andrew Huberman, and Rhonda Patrick collectively state that melatonin supplements in the US are often inaccurately labeled, with some containing none of the stated ingredient or significantly different amounts.
• 12Peter Attia, Andrew Huberman, and Rhonda Patrick collectively advise that doses of melatonin above 1mg are likely too high for most people, with benefits and safety potentially found in the 300-600 microgram range.
• 13Peter Attia, Andrew Huberman, and Rhonda Patrick collectively emphasize that bright light, particularly blue light, suppresses melatonin production; high exposure during the day and minimal exposure at night is beneficial.

Andrew Huberman warns that UVB exposure from artificial sources at night can negatively impact sleep and energy levels by suppressing melatonin. Paul Saladino suggests optimizing sleep hygiene, such as stopping phone use at night, as the primary recommendation for sleep issues over melatonin. Andrew Huberman advises pregnant individuals considering melatonin supplementation to consult their OB/GYN due to potential effects on the developing fetus and placenta, noting it is a powerful modulator of placental development. Rhonda Patrick indicates that having an evening meal, especially in low light conditions, may inhibit insulin secretion due to higher melatonin levels. Andrew Huberman and Paul Saladino report that supra-physiological levels of melatonin can cause gonadal shrinkage in animal studies. Andrew Huberman does not recommend melatonin due to off-target effects, inaccurate labeling, and ineffectiveness for maintaining sleep, and advises caution due to its potent effects on cardiovascular function, immune function, anti-cancer properties, bone mass, and gonadal function. Andrew Huberman prefers sleep stack supplements to melatonin because melatonin can interact with other hormone systems and be problematic with chronic use, especially in children, and states that supplementing melatonin at typical doses is not recommended due to potentially negative effects on the reproductive axis and hormones. Andrew Huberman finds light, exercise, and meal timing around the temperature minimum more effective for shifting the circadian clock than melatonin. Andrew Huberman notes that melatonin supplementation increases total sleep time by an average of 3.9 minutes and sleep efficiency by 2.2% in healthy non-elderly adults, and that children should be cautious about taking melatonin as supplementation may be potentially harmful. Andrew Huberman states that the levels of melatonin in most supplements are super-physiological and too high. Rhonda Patrick warns that mixing melatonin with alcohol to improve sleep can lead to increased drowsiness and may not be safe. Rhonda Patrick mentions a preliminary conference abstract signals melatonin may cause heart failure, warranting peer review and follow-up. Andrew Huberman notes that high melatonin levels in animals may inhibit reproductive hormones, but this effect is not necessarily replicated in humans taking supplemental melatonin or disrupting puberty in children.

The verdict could change with more accurate labeling of melatonin supplements, further research clarifying optimal human dosages and long-term safety, especially concerning reproductive and hormonal effects, and studies demonstrating significant efficacy for sleep maintenance beyond minimal increases in sleep time or efficiency.