How we rate
“Strong” = several concordant meta-analyses or systematic reviews. “Moderate” = one synthesis, or several controlled trials. “Limited” = early trials only. The rating is about the quality of the studies, not about how useful the supplement is.
Melatonin
The sleep hormone, taken as a supplement for better sleep, at the lowest possible dose according to the review dedicated to its dosage.
Benefits
- Improves sleep quality in adults with respiratory or metabolic diseases or primary sleep disorders (meta-analysis of randomized trials)
- In hypertensive patients on beta-blockers, 2.5 mg each evening for 3 weeks prolonged sleep and shortened sleep onset, with no rebound effect upon discontinuation
- In children with atopic eczema, 3 mg per day for 4 weeks shortened sleep onset time
- Lowers two inflammation markers, TNF-α and IL-6 (meta-analysis of clinical trials)
Precautions
Not to be taken before driving or operating machinery. Exercise caution in case of medication (anticoagulants, antidepressants, immunosuppressants), pregnancy or breastfeeding: seek medical advice. Start with the lowest dose.
Recommended dosage
The lowest possible dose, immediate release, in the evening; 2.5 mg each evening in the sleep trial involving hypertensive patients.
How to take it
- As little as possible: in those over 55, the review dedicated to its dosage advises the lowest dose of immediate-release melatonin, to mimic the natural rhythm.
- An example of a trial: 2.5 mg each evening for 3 weeks prolonged the sleep of hypertensive patients on beta-blockers, without rebound upon discontinuation.
- High doses are medical: 5 to 10 mg per day in trials on sick individuals (Parkinson's, intensive care, polycystic ovary syndrome).
Did you know?
In older people, it is recommended to use the lowest possible dose of immediate-release melatonin in order to better mimic the natural circadian rhythm and avoid excessively high blood levels.
What the studies say
This systematic review and meta-analysis of randomised clinical trials examined the effect of melatonin supplementation on sleep quality in adults with various medical conditions. The results indicate that melatonin has a significant effect on improving sleep quality, as measured by the PSQI index. This positive effect was observed in particular among people with respiratory diseases, metabolic disorders and primary sleep disorders.
Fatemeh G, Sajjad M, Niloufar R, Neda S, Leila S, Khadijeh M. — Journal of neurology (2022) — View the source study
For information only: not a substitute for medical advice. Dietary supplements are not a replacement for a varied, balanced diet. Learn more