Andrew Huberman on Melatonin

“I'm running out of melatonin; my melatonin release is basically subsided by about 3:00 or 4:00 a.m. and so it makes sense that I would wake up.”

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“All four of these studies found modest yet still statistically significant effects of taking melatonin by mouth in reducing the severity of tinnitus.”

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“In the elderly, melatonin might be a viable option for those who are having trouble falling and staying asleep.”

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“It will also prevent you from reducing levels of melatonin, which is the hormone that makes you sleepy at night.”

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“Melatonin being the hormone that's involved in feeling sleepy and falling asleep. It does other things as well, of course; it's secreted from the pineal.”

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“This is one of the main reasons why I've encouraged people to avoid bright light exposure in the middle of the night. If a light is bright enough, you're going to slam melatonin down to the ground.”

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“There are some data showing that 500 micrograms of melatonin can be beneficial in shifting the pattern of early night sleep toward more of the slow-wave deep sleep delta activity and improving growth hormone release.”

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“Some experts will recommend things like low-dose Melatonin at night presumably to improve sleep.”

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“Concentrations of melatonin in many commercial supplements have been shown to be anywhere from 85% to 400% of what's listed on the bottle.”

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“Melatonin is a powerful modulator of placental development. So for anyone that's pregnant, if you're considering melatonin supplementation, please talk to your OB-GYN.”

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“Melatonin inhibits something called gonadotropin-releasing hormone and therefore is inhibitory to testosterone and estrogen.”

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“In commercially available melatonin, the amount of melatonin has been tested for various brands, and it can range anywhere from being 15% of what's listed on the bottle or up to 400 times more than what's listed on the bottle.”

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“Melatonin indeed can help us fall asleep, but the dosages of melatonin that are contained in most commercial products is far, far, far greater than what we would make endogenously. So it's really supraphysiological.”

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“I am not a big fan of melatonin supplementation for a number of reasons. The levels of melatonin that are in most supplements are far too high to really be considered physiological; they are indeed super physiological in most cases.”

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“Should I take melatonin? My personal bias on this is, except in rare cases, no.”

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“I am not a fan of melatonin for enhancing the transition to sleep for a couple of reasons. Dosages are far too high in most supplements, and it can have some negative effects on the sex steroid hormones testosterone and estrogen.”

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“I personally do not recommend supplementing melatonin because it's supplemented typically at very high levels, like one to three milligrams or even more, which is an outrageously high dose. It also has a number of potentially negative effects on the reproductive axis and hormones there.”

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“I'm not a fan of melatonin for a variety of reasons, mainly the fact that most melatonin supplements out there don't actually contain the exact amount of melatonin that's listed on the bottle.”

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