Sleep is an essential component for maintaining overall health and wellbeing. During sleep, the brain performs necessary recovery processes which boost physical and mental functioning for the next day and over the long term. Consequently, lack of sleep can lead to negative outcomes, such as stress, impaired memory, and daytime drowsiness.

According to a 2023 report by CFAH, approximately 50 to 70 million Americans suffer from a sleep disorder. Additionally, 30 – 40% of adults in the United States have reported symptoms of insomnia. These statistics illustrate a pressing need for treatments that can restore restful sleep.

Taking melatonin may be a natural way to improve sleep, as well as other issues such as seasonal depression. Keep reading to learn more about the benefits of melatonin, its possible side effects, and how we use melatonin in our turmeric-based products.

What is melatonin?

Melatonin is a natural hormone produced by the pineal gland in the brain. It helps synchronize the body’s circadian rhythm, or 24-hour clock which responds to environmental cues such as light.

Melatonin can also be produced synthetically in a lab and taken as a dietary supplement. In the United States and Australia, melatonin is available over the counter. However, it requires a prescription in Europe; in some countries, such as the U.K., it is available only for people over 55 who have sleep disorders.

Benefits of melatonin

Better sleep
Myriad studies have shown that taking melatonin before bed can improve sleep. For instance, a 2016 study examined the effects of melatonin on 50 cancer patients with insomnia and found that taking a melatonin supplement two hours before bed helped many of them fall asleep. Some participants also reported improvements in overall sleep quality. Similarly, a report in 2013 analyzed 19 studies involving melatonin use in both children and adults, and noted similar patterns of improved sleep.

As these studied acknowledge, reports of improved sleep are varied and subjective. Melatonin may help some people fall asleep faster, whereas it may only minimally increase sleep time for others. It is also possible that melatonin will cause some to wake up feeling more refreshed than usual. Other studies have found that melatonin is no better than a placebo, but that placebos can certainly help reduce sleeping issues.

Reducing symptoms of seasonal affective disorder (SAD)
Seasonal affective disorder (SAD) is a type of depression related to seasonal cycles and is thought to affect approximately 5 – 10% of Americans each year. According to a 2015 study, “People with SAD may also have difficulty with overproduction of melatonin. [. . .] As winter days become darker, melatonin production increases and, in response, those with SAD feel sleepy and lethargic. Although melatonin likely plays a role in impacting the symptoms of SAD, it cannot by itself account for these phenomena.” In other words, it is common for people who experience SAD in the winter to overproduce melatonin.

However, some people experience SAD in the summer, which may lead to sleeping issues. In this case, taking melatonin may be beneficial.

Increase growth hormone levels
The human growth hormone, or HGH, is a natural hormone that stimulates cell growth, reproduction, and regeneration. HGH has been linked to increased muscle mass and reduction of body fat. Several studies have demonstrated that melatonin may stimulate HGH, particularly in men. One study explored eight men aged 22-35 and found that 0.5mg and 5mg of melatonin both increased HGH levels. A study in 1999 with 32 men made similar conclusions.

Eye health
According to a 2013 study, melatonin is “believed to be involved in the modulation of many important retinal functions; it can modulate the electroretinogram (ERG), and administration of exogenous melatonin increases light-induced photoreceptor degeneration. Melatonin may also have protective effects on retinal pigment epithelial cells, photoreceptors and ganglion cells.” These properties have sparked research on the relationship between melatonin and a wide variety of ocular functions.

One study explored the impact of 3mg of melatonin on age-related macular degeneration (AMD). After 6 months of treatment, the researchers concluded that melatonin seemed to delay macular degeneration and that there were no side effects in the patients. A 2013 study determined that melatonin supplementation is an effective treatment for AMD.

Possible side effects of melatonin

Melatonin is generally considered safe to use in the short term, and its side effects are typically mild. However, although melatonin does not cause chemical dependency, those consuming it for longer periods have a higher likelihood of becoming dependent on it for restful sleep. Melatonin may also become less effective after repeated use.

The most common side effects of melatonin are:

• Headache

• Dizziness

• The “hangover effect”

• Daytime drowsiness

• Nausea

• Hypothermia

Other side effects may include vivid dreams, stomach cramps, irritability, mood swings, and palpitations.

It is important to consult a doctor before consuming melatonin to determine appropriate dosage and potential risks associated with other medications. Older adults in particular should carefully consider the side effects listed above — one study found that adults prone to balance issues may be at higher risk when taking melatonin, and that people with dementia may become more withdrawn.

Melatonin in our products

TuraSleep, one of our newest lozenges, combines melatonin with full spectrum turmeric, Jatamansi extract, nutmeg extract, and Valeriana extract. This product can be used as an aid for sleeping soundly and feeling more alert upon waking up.

For more information about our available products, please visit our online store.

The above statements have not been evaluated by the Food and Drug Administration. Turmeric Innovations, Inc. and it products are not intended to diagnose, treat, cure, or prevent any disease.