Melatonin Can Save Your Eyesight? (Not So Fast)

It’s no secret that I’m not a fan of melatonin supplements.

I’ve warned you before about the dangers of messing with this powerful sleep hormone, especially in children.

And now a new study might be pushing people even further towards popping melatonin pills, as its findings suggest it could slash your risk for age-related macular degeneration (AMD). And if you’re already battling this vision-robbing disease, researchers say it could slow its progression.

But is melatonin really the answer here? Let’s have a look.

Researchers from Case Western Reserve University and the Cleveland Clinic analyzed the medical records of over 200,000 older patients spanning 15 years. They uncovered an interesting association between regular melatonin use and a reduced risk of developing AMD.

Among the 121,523 participants who were 50 and up with no prior evidence of AMD, those who took melatonin supplements were consistently less likely to develop the vision-robbing condition.

What’s more, patients who started taking melatonin after being diagnosed with AMD experienced a slower progression of the disease compared to non-users.

This isn’t the first time melatonin has been linked to better eye health. Previous studies found that higher levels can reduce the risk of retinal damage and that AMD patients tend to have lower concentrations of the hormone in their blood and tears.

So, should you start popping melatonin pills to save your eyesight? Not so fast.

While this research is certainly intriguing, it doesn’t erase the risks of long-term melatonin use that I’ve cautioned about before.

Taking too much or for too long can trigger side effects like headaches, dizziness, anxiety, and even retinal thinning—the exact opposite of what we want for our eye health.

Plus, with some untrustworthy folks out there just trying to make a quick buck off of desperate consumers, you can’t always trust that the dose on the label matches what’s actually in the bottle.

My advice? I suggest FIRST working with your body’s natural processes—and that includes its own melatonin production.

So, if you’re struggling with sleep, focus on natural ways to support your body’s own melatonin production rather than relying on supplements. Get plenty of sunlight during the day, minimize blue light exposure at night, and create a dark, peaceful sleep environment.

You can also try melatonin precursors like 5-HTP or hydroxytryptophan, which gently encourage your brain to make the optimal amount of the hormone without flooding your system.

And when it comes to protecting your eyes, don’t underestimate the power of a nutrient-dense diet rich in eye-friendly vitamins and minerals. Leafy greens, colorful fruits and veggies, and omega-3 fatty acids are all proven vision defenders.

So, while melatonin supplements may offer some benefits for AMD, it’s not a magic bullet and comes with some risks. Prioritizing a healthy lifestyle and working with your eye doctor to monitor your macular health are still your best bets for preserving your sight well into your golden years.

P.S. Try the “Super 7” to PROTECT your eyesight!

Source:

Jeong, H., Shaia, J. K., Markle, J. C., Talcott, K. E., & Singh, R. P. (2024). Melatonin and Risk of Age-Related Macular Degeneration. JAMA Ophthalmology.