What Happens To Your Body When You Use Melatonin Daily?

You are exhausted after a long day, eyes drifting closed on the couch, and the moment your head hits the pillow your mind can't stop going through that never-ending to-do list. Sound familiar?

Whether you struggle with anxiety or depression that prevents good sleep, suffer from insomnia, or are simply trying to find ways to get better quality sleep, you may have heard of taking a melatonin supplement as a sleep aid. Melatonin benefits may go beyond just sleep, too.

But, are melatonin supplements helpful and necessary to take daily? A registered dietitian explores the benefits and risks.

What Is Melatonin?

Melatonin is a hormone that is produced naturally by the pineal gland in your brain. Its primary responsibility is to regulate your body's circadian rhythm and manage your sleep-wake cycle, says Amy Beney, MS, RD, CDCES, a registered dietitian with Nutrition Insights. "The research supports many health benefits attributed to a great night's sleep. Many people achieve not only the quantity of sleep they need but also the quality of it." In addition to sleep, melatonin is also involved in regulating blood pressure, the immune system, and cortisol levels.

With all these benefits, melatonin is now a popular over-the-counter supplement in the United States that people take mainly to improve sleep. There also is increasing interest in and research on melatonin in relation to cancer, Alzheimer's disease, multiple sclerosis, and fertility. Additionally, research suggests similarities between vitamin D deficiency and decreased secretion of melatonin.

These trends have not only led to increased melatonin supplement use, but also have sparked interest in research on benefits, safety concerns, dosing, and timing. When choosing a melatonin supplement, select a dose that is appropriate for your individual health needs and goals. A healthcare provider can advise you on what is right for you.

Benefits of Taking Melatonin

Research shows that taking a melatonin supplement may help improve sleep, act an antioxidant, have anti-inflammatory benefits, regulate the immune system, and decrease symptoms of seasonal depression. Here's more on these benefits.

May Support Better Sleep

Melatonin is frequently referred to as the sleep hormone and is one of the most popular over-the-counter sleep aids. Up to 19% of adults report not getting enough sleep daily and melatonin use has quintupled from 1999 to 2018.

Multiple studies have shown taking melatonin is effective at helping individuals fall asleep faster and improve their sleep quality. One randomized, double-blind study involving 50 cancer patients showed that 25 patients receiving treatment with melatonin two hours before bed fell asleep after and had overall improved sleep versus patients not receiving treatment. Other research shows that melatonin may be effective at helping individuals fall asleep faster, but won't help them stay asleep.

Chrissy Barth, MS, RDN, a registered dietitian with Epic Biology recommends melatonin to her clients with delayed sleep phase syndrome (DSPS). "People with DSPS have a delayed natural sleep-wake cycle. Melatonin can be used to help shift their sleep schedule to a more desirable time."

Taking melatonin may be beneficial if you are a shift worker or you suffer from jet lag as well. When taking a melatonin supplement, the higher the dose doesn't necessarily mean the more effective.

May Help Treat GERD

Gastroesophageal reflux disease (GERD) is a common condition caused by stomach acid coming back up through the esophagus resulting in symptoms such as heartburn, nausea, chest pain, and hoarseness. If left untreated, GERD can result in esophagitis, ulcers, bleeding, and esophageal cancer.

Research shows that melatonin has the ability to block stomach acid secretion. It also decreases nitric oxide production, which plays a role in relaxing the lower esophageal sphincter, a common culprit of GERD. Because of this, research suggests that melatonin may be used as a treatment for GERD. However, it's important to note that this research is done in animal studies, so more research is needed to support these claims in humans.

One randomized double-blind clinical trial of 78 individuals with GERD had participants take 20mg of omeprazole for GERD treatment or sublingual omeprazole plus melatonin for four weeks. Heartburn and epigastric pain frequency was measured before and after the four weeks. Results showed that taking omeprazole plus melatonin was more effective than omeprazole alone in the treatment of GERD.

May Keep Your Eyes Healthy

Melatonin is high in antioxidants that can help prevent a number of diseases and it can play a particularly beneficial role in eye health. Research suggests that taking melatonin can help in treating conditions like glaucoma and age-related macular degeneration.

Melatonin exerts a protective effect against damage to cells susceptible to reactive oxygen species. Because melatonin behaves like mitochondria-targeted antioxidants at the cellular level, it can help prevent mitochondrial damage that is seen in age-related macular degeneration. These studies suggest that melatonin should be considered as a potential therapeutic agent in the prevention and treatment of age-related macular degeneration.

Risks and Considerations

Melatonin is generally considered safe for adults for both short- and long-term use. Some individuals worry that it can become addictive or that it decreases your body's ability to produce natural melatonin, but research shows otherwise.

Side effects that are most commonly reported include sleepiness, nausea, dizziness, and headaches. Some people also experience strange dreams, changes in appetite, and an increased risk of falling. Melatonin also may interact with certain medications, including antidepressants, blood thinners, and blood pressure medications.

Anyone who is considering trying melatonin should speak with their healthcare provider first, especially because melatonin supplements are not recommended for certain populations. These include people who are pregnant or breastfeeding as well as those who have a seizure disorder, autoimmune disorder, or depression.

"Melatonin also might have effects similar to birth control, making it more difficult to become pregnant," says Barth. "There isn't enough reliable information to know if melatonin is safe to use when pregnant."

Tailoring Melatonin to Your Goal

First, you want to determine your need for melatonin and obtain guidance from a healthcare provider. Melatonin can be taken in doses from 0.5mg to 10mg per day. It is best to start on the lower end and work your way up depending on your needs.

Stick to the recommended dose for the supplement you choose to avoid any adverse side effects. You also may want to increase or decrease the dose as needed to find what is optimal for you. Just like when purchasing any dietary supplement, always be sure to choose a supplement that has a third-party certification by an organization such as NSF International or ConsumerLabs.

If you are using melatonin for insomnia or sleep quality, try taking it 30 minutes before bedtime. For those trying to establish a more regular circadian rhythm, it is recommended to take it two to three hours before bedtime. These guidelines may vary for every individual.

"There are limited studies on long-term use of melatonin," Beney cautions. "It is important to reevaluate usage regularly and alert your healthcare providers, especially when placed on a new medication or preparing for surgery."

Bottom Line

Melatonin is safe, and in many cases, effective at improving sleep quality, decreasing symptoms of seasonal affective disorder, improving symptoms of GERD, and acting as an antioxidant to prevent eye disease. Some individuals may experience side effects and in rare cases, severe side effects may be seen. Always consult with a healthcare provider before adding a new supplement to your regimen.