Can Melatonin Be Taken Long Term Safely?
Quick Answer: Yes. Melatonin can be supplemented safely long-term. Taking melatonin is not associated with negative feedback (when taking supplementation causes your body to produce less of a hormone like the case of using something like testosterone). Melatonin is also not
Current research shows that melatonin has been used safely for up to 2 years in some people.
Like (nearly) all supplements, melatonin is not without some side-effects that may be experienced in some people. Although melatonin is generally very well tolerated by my most people, some people may experience headache, short-term feelings of depression, daytime sleepiness, dizziness, stomach cramps, and irritability. Many of these side-effects can be seen in other benign supplements like Vitamin C.
If you're experiencing these symptoms after starting melatonin supplementation, we suggest you discontinue supplementing. The lion share of benefits of melatonin come from helping you regulate your circadian rhythm. There are other ways to create a healthy circadian rhythm that does not require supplementation - such as the tips we cover in this extensive sleep article here on the FFP Blog - including avoiding blue light, creating a proper sleep environment, and optimizing your morning routine.
Deep Dive Explanation: What is melatonin?
Melatonin is a neurohormone secreted by the pineal gland in the brain and it is well known for causing and regulating sleep. Light suppresses melatonin synthesis. The primary use of melatonin as a supplement is to normalize abnormal sleep patterns.
Irregular sleep patterns are associated with a wide variety of health problems and premature aging. Melatonin is the hormone used by your body to help you fall asleep, and thus supplementation is seen as a way to get regular sleep. This is particularly useful for people who engage in shift work or are jet lagged.
Other benefits of melatonin include general neuroprotective effects, as melatonin is a powerful antioxidant. Melatonin also has several anti-cancer properties and is currently being investigated for its role in fighting breast cancer. It does not appear to have much of an effect on lean mass or body fat, but it potentially stops your body from gaining more fat. Melatonin supplementation also benefits eye health, possibly reduces tinnitus, and improve mood (by helping you get better sleep).
Melatonin’s primary mechanism is by helping decrease the time it takes to fall asleep (as a hormone, that's its primary job).
There are some demographics that tend to have irregular melatonin production in their body. Smokers tend to be less responsive to supplementation, and older people tend to not produce as much during night time. Depression has also been associated with lower melatonin levels.
Taking melatonin is not associated with negative feedback (when taking supplementation causes your body to produce less of a hormone). It is also not addictive, and is not toxic.
Best Dosing Guidelines:
For regulating the sleep cycle, doses of melatonin between 500mcg (0.5mg) and 5mg seem to work. Start with 500mcg, and if it doesn’t work, work up to 3-5mg. The benefits of melatonin are not dose-dependent - taking more will not help you fall asleep faster.
To help with sleep, take roughly 30 minutes before going to bed. Growth hormone appears to spike slightly better at 5mg than 500mcg, although both doses are fairly effective.
We hope this guide helps you!
On behlaf of our entire Fit Father Project Team,
-Dr. Anthony Balduzzi
Founder, The Fit Father Project