Author: Gary Jackson

Melatonin for Anxiety: Does It Work? Side Effects, Dosage, and More

Numerous studies have looked into the effectiveness of melatonin supplements in treating anxiety. Some findings suggest melatonin can help by improving sleep quality, creating a preventative effect on depression and anxiety symptoms. However, evidence suggests that melatonin supplements promote sleep and are safe for short-term use. Melatonin can be used to treat delayed sleep phase and circadian rhythm sleep disorders in the blind and provide some insomnia relief.

1. One older study also evaluated the effects of melatonin in older adults with sleep and mood disorders.
2. On the other hand, slow-release melatonin offers prolonged sleep support throughout the night, with fewer interruptions, although it may take longer to take effect.
3. Melatonin is most commonly purchased over-the-counter in pill, gummy or liquid form.
4. If you take these or other medications, talk with a doctor or pharmacist before using melatonin.

When to consult a doctor

If you’re using melatonin to improve sleep quality, try taking it 30 minutes before bedtime for maximum effectiveness. However, research is limited and additional human studies are needed to determine the effects of long-term melatonin supplements on eye health. Because melatonin plays a role in regulating circadian rhythm, low doses are often used to decrease symptoms of seasonal depression. The ideal melatonin dosage for you will depend on the sleep problem you’re treating, as well as your personal characteristics and health history.

Health Challenges

Additionally, melatonin should not be used to enhance sleep in children who don’t have sleep problems or to force them to go to bed earlier. Bisma Anwar is the Team Lead for the Talkspace Council of Mental Health Experts. A major focus in her work has been anxiety management and helping her clients develop healthy coping skills, reduce stress and prevent burnout.

Melatonin: Benefits, Uses, Side Effects and Dosage

It also helps support your immune system and antioxidant activity and is an important cog in keeping you healthy overall. 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 (4). Some studies have found that taking melatonin may increase levels of HGH in men, but more research is needed.

He is board-certified in Emergency Medicine, with over eight years of practice that includes emergency medicine, urgent care, and telemedicine. It’s commonly used as a sleep aid for those with sleep problems, but does melatonin help anxiety? Melatonin is most commonly purchased over-the-counter in pill, gummy or liquid form. A range of doses are available—from 0.3 mg to 10 mg and higher—but larger doses aren’t necessarily more effective. If sleep issues are contributing to your anxiety and you want to try melatonin, there’s likely no harm, says Dr. Rafla-Yuan. “When we think about insomnia, a lot of insomnia can be related to anxiety with racing minds and that kind of thing.” says Dr. Ring.

Safety and side effects

That’s typically reserved for a combination of psychotherapy, medication, and lifestyle modifications. If you don’t get enough sleep, your whole day will be messed up, and you’ll be even more wound up and anxious. So let me expand on its potential benefits for a minute before we go through the side effects, and I share with you what happened when I first took it.

They may also help review current medications and supplements to make sure it will not interfere or interact negatively. In other cases, symptoms of anxiety can be more severe and long-lasting. These symptoms could be the result of generalized anxiety disorder, depression, or another underlying condition.

Seasonal affective disorder (SAD), also called seasonal depression, is a common condition that is estimated to affect up to 10% of the population worldwide (9). Therefore, it’s often used as a sleep aid to combat issues like insomnia. Though renowned as a natural sleep aid, it also has powerful effects on other aspects of your health. You may get the results you are looking for by cultivating healthy sleep habits, changing your sleeping environment, or addressing the root causes of your sleep difficulties. To give yourself the best chance of getting a high quality product with accurate dosage of melatonin, try looking for a U.S. Melatonin can help, but it’s best to find the source of your sleep issues.

If you’re taking any of these medications, talk to your doctor before taking melatonin to prevent adverse effects. Melatonin can be taken in doses of 0.5–10 mg per day up to three hours before bedtime, though it’s best to follow the recommended dosage listed on the label of your supplement. However, because not all melatonin supplements are the same, it’s best to stick to the recommended dosage on the label to avoid adverse side effects.

Recent research has indicated other uses of melatonin, including treating age-related cardiovascular disease and neurodegenerative disorders. Melatonin is a hormone that helps regulate circadian rhythms, which cause feelings of wakefulness and sleep. Production of melatonin takes place in the pineal gland of the brain. In a smaller 2018 study, researchers examined how melatonin compared to oxazepam in people presenting with ST-segment-elevation myocardial infarction (STEMI). They found that melatonin helped to reduce anxiety and improve sleep patterns in the group that took the supplement. In addition to improving sleep, melatonin has other effects that might improve symptoms of anxiety.

Fast-release melatonin can help you fall asleep quickly, but it can also increase the risk of vivid and disturbing nightmares for some people. Now, if you’re not familiar with how much melatonin you should actually take, you’re not the only one. You see, the most effective dose for improving symptoms of anxiety isn’t evident. Melatonin may improve sleep, eye health, seasonal depression, HGH levels and GERD. However, because long-term studies on the effects of melatonin are limited to adults, it’s not currently recommended for children or adolescents (24).

If you take these or other medications, talk with a doctor or pharmacist before using melatonin. Other medications commonly used for anxiety, such as benzodiazepines, also increase GABA levels. Clinical studies have shown that these supplements can be effective in treating sleep problems.