Melatonin
What Huberman said
Huberman says that except in rare cases he does not recommend supplementing melatonin. He says it helps you fall asleep but not stay asleep, that it is typically supplemented at very high levels compared with what the body makes, and that it can reduce the output of the adrenals and affect other hormone systems. He says it can be useful for jet lag and occasional use, with caution.
Cautions he mentions
- Melatonin induces sleepiness but does not keep us asleep, and the dosaging does not seem consistent with what's listed on the bottle; it should only be used occasionally.[3]
- Doses in most commercial products are far greater than what the body makes; taking it chronically, especially kids, can be problematic; it interacts with testosterone, estrogen and the puberty system.[4]
- One to three milligrams or even more is 'an outrageously high dose', super-physiological compared to what you normally make.[1]
- People who take too much melatonin chronically can have adrenal output reduced to the point where it can become problematic; talk to your doctor, especially for kids, as melatonin suppresses the puberty response.[1]
- Melatonin also suppresses the onset of puberty, so supplementing could be problematic, and after puberty it could affect other hormone systems.[2]
- Tested brands range from as little as 15% of what's listed on the bottle to far more.[2]
Where he said it
- 1
“I personally do not recommend supplementing melatonin because it's supplemented typically at very high levels”
Tools for Managing Stress & Anxiety
Episode · 01:18:04 · 2021
- 2
“My personal bias on this is except in rare cases, no, for the following reason, melatonin has a second function,”
Master Your Sleep & Be More Alert When Awake
Episode · 00:18:45 · 2021
- 3
“Melatonin is a hormone known to induce sleepiness but not keep us asleep.”
Developing a Rational Approach to Supplementation for Health & Performance
Episode · 00:55:55 · 2023
- 4
“the dosages of melatonin that are contained in most commercial products is far, far, far greater”
Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing
Episode · 01:16:34 · 2022
Related
This page reports what Andrew Huberman has said. It isn’t medical advice and NSDR.co isn’t affiliated with Huberman Lab. Talk to a doctor or pharmacist first if you take medication, are pregnant or have a health condition. Safety information