Understanding the Link Between Melatonin and Heart Failure
Recent research has sparked concern over the potential link between long-term melatonin use and heart failure. While the findings are significant, they do not necessarily mean that taking melatonin will directly lead to heart issues. Instead, they highlight the need for further investigation into the relationship between this popular sleep supplement and cardiovascular health.
Melatonin is a hormone naturally produced by the brain in response to darkness, helping regulate the body's internal clock and promoting sleep. It is also available as a supplement, often used to address insomnia or adjust sleep schedules. Over the past few years, its use has surged in the U.S., with studies showing a fivefold increase in usage between 1999 and 2018.
What Did the Study Find?
A study conducted on nearly 131,000 adults with insomnia found that those who took melatonin for at least 12 months had about a 90% higher risk of developing heart failure over five years compared to those who didn’t take the supplement. The overall numbers were still relatively low, with 4.6% of melatonin users developing heart failure versus 2.7% of non-users. Additionally, individuals with two or more prescriptions filled at least 90 days apart had an 82% higher risk of heart failure.
The study also revealed that people taking melatonin were nearly 3.5 times more likely to be hospitalized for heart failure and almost twice as likely to die from any cause during the five-year period.
Why Is This Confusing?
Despite these findings, experts caution against jumping to conclusions. Dr. Ekenedilichukwu Nnadi, the study’s lead author, emphasized that the research only shows an association, not causation. “We can’t say for sure whether melatonin itself is causing harm,” he said.
Dr. Christopher Winter, a sleep specialist, pointed out that people who use melatonin—such as shift workers or international travelers—are already at a higher risk for heart issues. Poor sleep quality, which often leads to melatonin use, is also linked to an increased risk of cardiovascular disease. “Taking melatonin could be a marker for people with worse sleep quality and more disturbances,” he explained.
Dr. Cheng-Han Chen added that conditions like sleep apnea, which often mimic insomnia, are major cardiovascular risk factors. Meanwhile, some studies have shown that melatonin may even have a positive effect on heart failure patients, adding to the confusion.
What Should You Do?
While more research is needed, doctors recommend reevaluating regular melatonin use. The American Academy of Sleep Medicine (AASM) states there isn’t enough evidence to support its use for chronic insomnia. Instead, it suggests using melatonin for short-term issues like jet lag or shift work.
Dr. Nnadi advises using the lowest effective dose for the shortest time possible and under medical guidance. An effective dose can be as low as 0.5 milligrams, though many supplements come in 5 or 10 milligram doses.
If you’re struggling with sleep regularly, improving sleep habits is often the most effective approach. This includes maintaining a consistent sleep schedule, avoiding screens before bed, limiting caffeine and alcohol, and creating a calming bedtime routine. Cognitive behavioral therapy for insomnia is also highly effective and often better than medication in the long run.
Final Thoughts
If you’ve tried these strategies and still struggle with sleep, it’s important to consult a healthcare provider. There may be an underlying issue contributing to your sleep problems, and proper diagnosis is key to finding the right solution.
In the meantime, consider the broader implications of your sleep patterns and lifestyle choices. Addressing the root causes of poor sleep may be more beneficial than relying solely on supplements like melatonin.