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Melatonin is a hormone responsible for regulating your body’s sleep cycle. It’s also associated with other health benefits.

 

 

 

Melatonin is a hormone produced by the pineal gland in your brain. It’s primarily responsible for regulating your body’s circadian rhythm to manage your natural sleep cycle. Therefore, it’s often used as a sleep aid to combat issues like insomnia.

 

In addition to improving sleep, melatonin is also involved in managing immune function, blood pressure and cortisol levels. Plus, it acts as an antioxidant, with some research finding that it can significantly affect many health conditions. In fact, studies show that melatonin may improve eye health, reduce symptoms of seasonal depression and even provide relief from acid reflux.

 

Can Support Better Sleep

 

Melatonin is often called the sleep hormone — and for good reason. It’s one of the most popular sleep aids and a common natural remedy to treat issues like insomnia. Multiple studies have demonstrated that melatonin can support better sleep.

 

One study in 50 people with insomnia showed that taking melatonin two hours before bed helped people fall asleep faster and enhanced overall sleep quality. Another large analysis of 19 studies in children and adults with sleep disorders found that melatonin reduced the amount of time it took to fall asleep, increased total sleep time and improved sleep quality.

 

Could Reduce Symptoms of Seasonal Depression

 

Seasonal affective disorder (SAD), also called seasonal depression, is a common condition that is estimated to affect up to 10% of the population worldwide. This type of depression is related to changes in the seasons and occurs each year around the same time, with symptoms typically appearing in late fall to early winter.

 

Some research indicates that it could be linked to changes in your circadian rhythm caused by seasonal light changes. Because melatonin plays a role in regulating circadian rhythm, low doses are often used to decrease symptoms of seasonal depression.

According to one study in 68 people, alterations in circadian rhythm were shown to contribute to seasonal depression, but taking melatonin capsules daily was effective at reducing symptoms.

 

May Increase Levels of Human Growth Hormone

 

Human growth hormone (HGH) is a type of hormone that is vital to growth and cellular regeneration. Higher levels of this important hormone have also been linked to increases in both strength and muscle mass.

 

Some studies have found that supplementing with melatonin may increase levels of HGH in men. One small study in eight men found that both low (0.5 mg) and high (5 mg) doses of melatonin were effective at increasing HGH levels. Another study in 32 men showed similar results.

 

Can Promote Eye Health

 

Melatonin is high in antioxidants that can help prevent cell damage and keep your eyes healthy. In fact, research suggests that melatonin could be beneficial in treating conditions like glaucoma and age-related macular degeneration (AMD).

 

In a study in 100 people with AMD, supplementing with 3 mg of melatonin for 6–24 months helped protect the retina, delay age-related damage and preserve visual clarity. Additionally, a rat study found that melatonin decreased the severity and incidence of retinopathy — an eye disease that affects the retina and can result in vision loss.

 

May Help Treat GERD

 

Gastroesophageal reflux disease (GERD) is a condition caused by the backflow of stomach acid into the esophagus, resulting in symptoms like heartburn, nausea and belching. Melatonin has been shown to block the secretion of stomach acids. It also decreases the production of nitric oxide, a compound that relaxes your lower esophageal sphincter, allowing stomach acid to enter your esophagus.

 

For this reason, some research suggests that melatonin may be used to treat heartburn and GERD. One study in 36 people showed that taking melatonin alone or with omeprazole — a common GERD medication — was effective at relieving heartburn and discomfort.

Another study compared the effects of omeprazole and a dietary supplement containing melatonin along with several amino acids, vitamins and plant compounds in 351 people with GERD. After 40 days of treatment, 100% of people taking the melatonin-containing supplement reported a reduction in symptoms compared to only 65.7% of the group taking omeprazole.