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Did you know the hormone that helps you drift off to dreamland might also protect your heart, fight aging, and even delay Alzheimer's? While melatonin is best known as the “sleep hormone,” groundbreaking research reveals it’s much more than a bedtime aid. Let’s uncover the surprising ways melatonin is proving to be a key player in health and longevity.
Key Takeaways
Sleep And Melatonin
Regular readers of this newsletter will recall that my team has written several articles on how getting enough sleep is critical to our health and well-being. Insufficient sleep can drain your energy, lower productivity, and increase the risk of diseases such as high blood pressure, diabetes, dementia, and even cancer. Melatonin is a hormone that regulates your internal body clock, signaling bedtime is near. For various reasons, our bodies can be low on this hormone produced in the brain’s pineal gland. So, it’s no wonder that melatonin has become a popular supplement for the sleep-starved.
You’ve probably heard about this mighty sleep hormone, but did you know that shut-eye is just one of its important benefits?
I recently came across some interesting research on melatonin. It seems it has caught the eye of scientists who are discovering it may help with heart disease and diabetes, as well as other age-related diseases.
Experts have long known that melatonin production wanes with age.1 In turn, this decline contributes to not only the aging process, but also a deterioration of good health.2
For many years, scientists remained uncertain about the actual mechanisms behind melatonin’s anti-aging powers. But science marches on, and now there’s a growing body of evidence drilling down on melatonin’s role in combating the aging process.
Here are my top three findings:
#1 Defends against free radicals:
Since its discovery some 50 years ago, melatonin’s antioxidant properties have been of special interest to scientists. It turns out that melatonin posseses 200 percent more antioxidant power than vitamin E.3And, as if that wasn’t impressive enough, melatonin is superior to mega antioxidant glutathione and vitamins C and E in reducing oxidative damage.4 That makes this hormone a superhero when it comes to fighting free-radical diseases of all kinds.
There are some unexpected areas where melatonin shows its antioxidant might. The first one is the way it can help lower the risk of eye diseases such as age-related macular degeneration (AMD).5
In one study, researchers asked 100 AMD sufferers to take three mg of melatonin over six to 24 months. They found that daily melatonin supplementation helped protect the retinas and delay damage from AMD.6 (That’s a big dose. More on this later.)
In another study, scientists put melatonin to the test for the treatment of stomach ulcers and heartburn. They found that when melatonin was coupled with Omeprazole (a common GERD medication) participants’ stomach ulcers healed faster.7 (Another note: We don’t recommend GERD medications.)
#2 Heart helper:
During the past decade, researchers have taken a long hard look at melatonin as a cardio-protective nutrient. Animal studies reveal melatonin’s antioxidant power protects against heart muscle injury by reducing damage suffered after a heart attack.8
In human studies, researchers found melatonin can decrease total cholesterol and LDL levels and increase HDL cholesterol levels.9
#3 Delays Alzheimer's Disease:
Another quality of melatonin is its ability to cross the blood-brain barrier. And it turns out that its antioxidant power is especially valuable in fighting nervous system and neurodegenerative diseases.10
In particular, melatonin can help delay the onset of Alzheimer's disease and help protect vital cellular structures from oxidative damage and decay. Interestingly, while melatonin may be beneficial in earlier stages of Alzheimer's disease, it is much less effective in late stage Alzheimer's.11
My Takeaway
It’s commonly known that melatonin levels dip as you age. Before reaching for a supplement, I encourage you to kickstart your own melatonin production the natural way. It’s easy. Simply get sun exposure in the morning, which appears to trigger melatonin production at night, just when you need it most. Then, at night avoid looking at screened devices for an hour or two before bedtime, and make sure your bedroom is completely dark during your sleep time. If you want to try a supplement, start small, with the lowest dose (0.5 milligrams). You’ll also want to take it within 30 minutes of bedtime. Many supplement brands contain far more than that, so you need to take care. If needed, work up slowly to a higher dose until you find what helps your sleep – and then stop. More is not better. While this supplement is typically well tolerated, there’s potential for mild side effects such as headache, nausea and dizziness, especially when combined with other medications. Insomnia can also occur at high doses. Also, keep in mind that taking a melatonin supplement for an extended period of time has been shown to further lower your body’s natural production of this hormone. I’d advise not using it for the long-term unless you’re under the care of a trusted medical professional. Many people will be able to boost their levels, as I suggested above, by exposure to sun during the day time and to pitch blackness at night while sleeping. The pills are a last resort.Summary
Melatonin, the hormone responsible for regulating sleep, is gaining attention for its powerful health benefits beyond rest. Studies show melatonin’s antioxidant properties can defend against free radicals, support heart health, and even delay the onset of Alzheimer’s disease. While natural production declines with age, small lifestyle changes like morning sunlight exposure and avoiding screens before bedtime can boost melatonin levels. Supplements can be helpful in moderation but should be used cautiously and as a last resort.
Frequently Asked Questions
What is melatonin, and what does it do?
Melatonin is a hormone produced by the brain that regulates sleep and offers powerful antioxidant benefits for heart and brain health.How can melatonin protect against Alzheimer’s disease?
By crossing the blood-brain barrier, melatonin protects neurons from oxidative damage, delaying the onset of Alzheimer’s in early stages.Can melatonin help with heart health?
Yes, it lowers LDL cholesterol, raises HDL, and protects heart muscle from damage caused by heart attacks.Are melatonin supplements safe for long-term use?
Long-term use can reduce the body’s natural production of melatonin, so supplements should be used sparingly and under medical guidance.How can I boost my melatonin levels naturally?
Get morning sunlight exposure, avoid screens before bed, and sleep in complete darkness to naturally increase melatonin production.- Iguchi H, Kato K-I, Ibayashi H. Age-dependent reduction in serum melatonin concentrations in healthy human subjects.J ClinEndocrinoloMetab. 1982;55:27-29.
- Reiter RJ, Tan DX, Mayo JC, Sainz RM, Lopez-BurilloS . Melatonin, longevity and health in the aged: an assessment. Free Radic Res. 2002 Dec;36(12):1323-9.
- Sofic E, Rimpapa Z, Kundurovic Z, et al. Antioxidant capacity of the neurohormone melatonin. J Neural Transm. 2005;112:349-58
- Reiter RJ, Paredes SD, Korkmaz A, Jou MJ, Tan DX. Melatonin combats molecular terrorism at the mitochondrial level. InterdiscipToxicol. 2008 Sep;1(2):137-49.
- https://onlinelibrary.wiley.com/doi/full/10.1111/jpi.12430
- https://pubmed.ncbi.nlm.nih.gov/16399908/
- https://pubmed.ncbi.nlm.nih.gov/20443220/
- Reiter RJ, Tan DX, Paredes SD, Fuentes-Broto L. Beneficial effects of melatonin in cardiovascular disease. Ann Med. 2010 May 6;42(4):276-85.
- Wakatsuki A, Okatani Y, Ikenoue N, et al. Melatonin inhibits oxidative modification of low-density lipoprotein particles in normolipidemic post-menopausal women. J Pineal Res. 2000;28:136-42.
- Bonnefont-Rousselot D, Collin F. Melatonin: action as antioxidant and potential applications in human disease and aging. Toxicology. 2010 Nov 28;278(1):55-67.
- Cardinali DP, Furio AM, Brusco LI. Clinical aspects of melatonin intervention in Alzheimer's disease progression. CurrNeuropharmacol. 2010 Sep;8(3):218-27.
Meet
The Expert:
The Expert:
Natalie earned a Master of Public Health (M.P.H.), Environmental Health from the University of Louisville. A diligent researcher, writer, and editor she brings over twenty years of hands-on experience in Eastern and Western healthcare to her articles. Over the last decade, she has collaborated with public health researchers and some of the top minds in natural medicine for articles, books, and newsletters. She lives in Maryland with her husband, son, cat, and two rescue dogs. LinkedIn Profile
