Andrew Huberman on Melatonin
21 episodes · 34 references · 2021–2026
- Huberman strongly recommends against melatonin supplementation, citing supraphysiological doses in commercial products (15% to 400% of labeled amounts) and negative effects on reproductive hormones. - He acknowledges melatonin's role as a natural sleep hormone and notes modest benefits for tinnitus and elderly sleep, but warns it causes mid-sleep waking rather than sustained sleep. - No evidence of personal consumption; no specific dosing guidance beyond calling 1-3mg "outrageously high."
Benefits
- Four studies found statistically significant reductions in tinnitus severity with oral melatonin supplementation. - Huberman concedes melatonin may be a viable option for elderly individuals struggling to fall and stay asleep. - Melatonin is widely used for jet lag to induce sleepiness when arriving in a new time zone.
Best Practices
- Huberman emphasizes avoiding bright light exposure at night to prevent suppressing natural melatonin production. - No specific dosing, timing, or form recommendations were provided beyond this light-avoidance guidance. - He considers most commercial doses (1-3mg+) supraphysiological but does not specify an ideal dose.
Cautions
- Commercial melatonin supplements contain 15% to 400% of labeled doses, making accurate dosing nearly impossible. - Melatonin suppresses gonadotropin-releasing hormone, inhibiting testosterone and estrogen production; it also suppresses puberty onset in children. - Pregnant women should consult their OB-GYN before use due to melatonin's powerful effects on placental development and the fetus.
“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.”
The Science of Hearing, Balance & Accelerated Learning
“In the elderly, melatonin might be a viable option for those who are having trouble falling and staying asleep.”
How to Defeat Jet Lag, Shift Work & Sleeplessness
“It will also prevent you from reducing levels of melatonin, which is the hormone that makes you sleepy at night.”
How to Control Your Cortisol & Overcome Burnout
“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.”
Your Brain's Logic & Function | Dr. David Berson
“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.”
How to Control Your Metabolism by Thyroid & Growth Hormone
“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.”
Using Light (Sunlight, Blue Light & Red Light) to Optimize Health | Huberman Lab Essentials
“Should I take melatonin? My personal bias on this is, except in rare cases, no.”
Master Your Sleep & Be More Alert When Awake
“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.”
Maximizing Productivity, Physical & Mental Health with Daily Tools
“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.”
Tools for Managing Stress & Anxiety
“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.”
AMA #2: Improve Sleep, Reduce Sugar Cravings, Optimal Protein Intake, Stretching Frequency & More
