What Studies Say About Melatonin Pills

“American Heart Association Warns of Long-Term Supplementation”

Although studies suggest melatonin pills are generally safe for short-term use to improve sleep latency (falling asleep) and treat acute insomnia related to jet lag or shift work, a recent 2025 observational study linked long-term use of over one year to increased risks of heart failure, hospitalization, and all causes of mortality. Melatonin works best as a chronobiotic that helps to adjust sleep timing rather than to be used as a sedative.

The American Heart Association, who published the findings, found that the 130,000-plus adults that used melatonin for over a year for chronic insomnia were at a 90% higher risk of heart failure, three and a half times more likely to be hospitalized, and at a doubled-risk of all-cause mortality over the next five years. It is important to note that observational studies are used to gather mass data and this one was not intended to determine the actual cause of heart failures.

Indeed current research indicates that the melatonin content in OTC melatonin supplements varies widely, with some over-the-counter options containing much less melatonin while others contain considerably more. Generally speaking, doctors often recommend melatonin for those suffering from jet lag after crossing multiple time zones, as well as short-term use of melatonin pills for people who have trouble falling asleep until the wee hours, or are having difficulty staying asleep throughout the night.

Key concerns to long-term use of melatonin pills...

Melatonin has a strong track record for helping people fall asleep and stay asleep. But, it is not a sedative; it is a sleep-wake cycle regulator. But beyond just resetting your internal clock, research suggests this popular supplement might offer additional health perks, such as soothing gut issues like irritable bowel syndrome. However, taking melatonin every night isn't without its drawbacks. Common side effects include daytime drowsiness, headaches, dizziness, vivid dreams, and irritability. Recently, preliminary research raised new concerns about prolonged use, when a study presented at the American Heart Association's Scientific Sessions last year revealed using melatonin for a year or more might be linked to a higher risk of heart problems, heart failure, and even death among adults suffering from chronic insomnia. Because this study hasn't been peer-reviewed, findings should be viewed as early evidence, not a definitive answer.

HOW PROTEIN-FIRST FOODS INCREASE SLEEPINESS

A protein-first diet is a powerful tool for boosting melatonin release and improving your overall sleep quality. Many protein-forward meats, fish, eggs, dairy, and low-glycemic vegetables are packed with tryptophan, which is an essential amino acid that your body cannot produce on its own. This vital nutrient serves as a building block for serotonin, which is converted into the sleep-wake hormone, melatonin. It shows that getting the right amount of protein helps you fall asleep faster and reduce the number of times you wake up during the night.

But, simply eating protein isn't always enough because tryptophan has to compete with other amino acids to cross the blood-brain barrier and trigger serotonin production. To help tryptophan win this race, experts recommend pairing your protein with whole-food carbohydrates. Healthy carbs trigger an insulin release that drives those competing amino acids into your muscle cells. This clears the blood-brain pathway and allows tryptophan to easily work its sleep-inducing magic.

When it comes to protein and sleep, timing is everything and protein intake needs to be spread from breakfast to dinner. While consuming protein for recovery after resistance training, you don't want to overdo it late night. Studies suggest that eating an excessively high-protein meal right before bed might actually cause sleep fragmentation or make it more difficult to stay asleep. Instead, aim for a moderate, consistent protein intake throughout the day to maximize your melatonin production and enjoy a deeper, more restful night's sleep.

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Are you looking for a safer, more effective way to improve your sleep quality? While melatonin is great for resetting sleep cycles, magnesium found in protein-forward food is excellent for enhancing sleep depth and relaxation. Studies suggest that combining both offers significant benefits for tackling insomnia without over-reliance on high doses of melatonin. If you’re struggling to sleep, contact Metabolic Research Center Greenville today. One of our weight loss coaches will be in touch to discuss how you can get a good night’s sleep and still enjoy the weight loss benefits of a protein-first, low carb diet. After all, the quality of sleep you get isn’t just about getting through your daily grind; your gut-brain-melatonin axis is directly linked to increased risk of heart disease, high blood pressure, diabetes, kidney disease, stroke, and obesity.

*NOTE: Generally speaking, melatonin supplementation should be avoided by pregnant or breastfeeding women, those with autoimmune disease, or individuals taking immunosuppressants, blood thinners, or certain blood pressure medications.