The Connection Between Melatonin and Testosterone

Hormone health is critical to maximizing overall health and reducing the risk of complications. Melatonin and testosterone are two hormones that play key roles in numerous body functions, such as reproduction, muscle and bone health, mood, and sleep. About 1 in 3 adults in the United States don't get enough sleep regularly.

This article explores the connection between melatonin and testosterone. It examines how melatonin might influence testosterone levels based on scientific research.

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What Is Testosterone?

Testosterone plays a vital role in hormone health in men and women. The body uses this hormone (chemical messenger) to optimize:

Testes and penis development in males
Developing a deep voice in boys during puberty
Muscle strength and size
Bone density
Sex drive
Appearance of body and facial hair during puberty
Sperm production in men
Ovarian health in women
Mood
Cognition

A proper balance of testosterone, other androgens, estrogen, melatonin, and other hormones is critical to maximizing health and well-being.

Factors Affecting Testosterone Levels

If testosterone levels become too high or too low, negative symptoms or complications may develop. Numerous factors can reduce testosterone levels, including:

Older age
Obesity
Poor diet
Lack of exercise
Alcohol and illicit drug use
Diabetes and other chronic diseases
Genetic disorders, such as Kallmann syndrome, Prader-Willi syndrome, Klinefelter’s syndrome, myotonic dystrophy, and Noonan syndrome
Testicular damage in men
Testicular cancer and removal
Chemotherapy or radiation
Infections
Autoimmune diseases
Pituitary gland diseases
Metabolic syndrome
Some medications
HIV/AIDS

What Is Melatonin?

Melatonin is a hormone produced in the pineal gland. Its primary role is to regulate the sleep-wake cycle and maximize sleep quantity and quality.

Melatonin increases when it gets dark at night and decreases in the light, particularly in the morning. Overall, melatonin production declines with age.

Health Benefits of Melatonin

Melatonin has broader health implications beyond sleep regulation, such as:

It has antioxidant and anti-inflammatory properties.
Impacts hormone balance.
Interaction with female hormones by aiding in menstrual cycle regulation.
Protective effect against neurodegenerative conditions, such as Parkinson’s disease and Alzheimer’s disease.
Influences mood, sexual function, stress response, sex hormone release, and growth hormone production.

Melatonin supplements are helpful for delayed sleep-wake phase disorder, jet lag, some sleep disorders, and anxiety before or after surgery. This essential hormone also plays a role in anti-aging, boosting immunity, and reducing the risk of cancer, heart disease, diabetes, and obesity.

Melatonin is also linked to testosterone production, as poor quality sleep or low sleep duration may interrupt hormone balance — particularly for individuals getting less than five hours of sleep. In fact, studies have shown that sleeping just five hours per night during a one-week period decreases testosterone production by 10-15%.

The Connection Between Melatonin and Testosterone

Research demonstrates a link between melatonin and testosterone.

Research Overview

Low testosterone is associated with a significant decrease in melatonin. This can have an adverse effect on sleep quality. Other key research findings include:

Studies show that women with polycystic ovary syndrome (PCOS) have high melatonin and total testosterone levels.
One study found that in women with PCOS, taking melatonin supplements for 12 weeks significantly reduced total testosterone.
Additional research suggests that taking low-dose melatonin supplements did not cause low testosterone levels in men, though researchers suggest more research is needed to better determine the relationships between low testosterone and melatonin intake.
Finally, a review demonstrates that melatonin supplements boost testosterone levels in both animal species and human clinical trials.

Based on these and other research findings, optimizing melatonin production may enhance testosterone balance or vice versa.

Potential Mechanisms

Hypothesized mechanisms by which melatonin affects testosterone production have to do with melatonin’s effects as a local modulator of endocrine activity in Leydig cells, which are cells that produce testosterone. Melatonin may also regulate hormone production because of its influence on Sertoli cells, metabolism, luteinizing hormone, and other hormones.

Practical Tips on Using Melatonin for Testosterone Levels

Use the following tips when considering melatonin for better hormone balance.

Supplementation Guidelines

To optimize results, generalized melatonin dosing guidelines are to take 1-3 milligrams of melatonin 1-2 hours before bed. Typical over-the-counter melatonin doses range from 1-10 milligrams (sometimes higher). However, more isn’t always better. Individuals should not use melatonin supplements unless directed to and overseen by their healthcare provider.

Potential Side Effects and Precautions

Potential side effects associated with melatonin supplementation include:

Mood or behavior changes
Allergic reactions
Drowsiness
Dizziness
Nausea
Headaches
Bedwetting in children

Individuals should use caution when taking dietary supplements, avoid them, or get permission from a healthcare provider if they’re pregnant, trying to become pregnant, or nursing.

Children, teenagers, and people with existing health conditions or those taking medications should proceed cautiously and use melatonin supplements only under medical supervision.

Lifestyle Factors and Hormonal Health

The following lifestyle habits may improve melatonin, testosterone production, and overall hormone balance. Examples include:

Eat a healthy diet rich in plant-based fats (avocados, olive oil, etc.), protein foods (lean beef, chicken, poultry, fish, eggs, and seafood), fruits, vegetables, whole grains, legumes, seeds, and nuts.
Consume melatonin-rich foods: eggs, fish, nuts, seeds, mushrooms, legumes, and whole-grain cereals.
Properly manage kidney disease, mood disorders, alcoholism, diabetes, and hormone disorders.
Exercise regularly.
Maintain a healthy body weight.
Take dietary supplements if needed.
Eat at home vs. dining out.
Reduce or eliminate added sugar in pastries, refined carbohydrates (white bread, white rice, etc.), desserts, and sugar-sweetened beverages.
Limit or avoid trans fats, highly processed foods, fried foods, alcohol, and many fast foods.
Limit caffeine and avoid it before bed.
Consume plenty of B vitamins.
Avoid illicit drug use.
Get enough sleep (7-9 hours each night).
Sleep in a dark, cool room set at 60-67 degrees Fahrenheit
Establish a routine sleep schedule.
Minimize stress using acupuncture, meditation, yoga, tai chi, or other methods.
Avoid tobacco use.

Patients should ask their doctor before taking dietary supplements and alert them when taking medications that may decrease melatonin, such as antidepressants, hypertension medications, and ibuprofen.

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Key Takeaways

Melatonin and testosterone appear to be linked via several mechanisms, and achieving proper balance is vital to maximizing overall health and well-being.
Adopting healthy habits, such as eating foods that support testosterone and melatonin production, exercising regularly, minimizing stress, and avoiding unhealthful foods, can help achieve this balance.
Getting plenty of sleep and screening for testosterone and melatonin imbalances is also helpful. If necessary, consider dietary supplements to optimize hormone health.

Hormone health is important for supporting overall well-being and may help reduce the risk of complications. Melatonin and testosterone are two hormones that contribute to various body functions, such as reproduction, muscle and bone health, mood, and sleep. About 1 in 3 adults in the United States don't get enough sleep regularly.

This article explores the connection between melatonin and testosterone. It examines how melatonin might influence testosterone levels based on scientific research.

[signup]

What Is Testosterone?

Testosterone plays a role in hormone health in men and women. The body uses this hormone (chemical messenger) to support:

Testes and penis development in males
Developing a deep voice in boys during puberty
Muscle strength and size
Bone density
Sex drive
Appearance of body and facial hair during puberty
Sperm production in men
Ovarian health in women
Mood
Cognition

A proper balance of testosterone, other androgens, estrogen, melatonin, and other hormones is important for supporting health and well-being.

Factors Affecting Testosterone Levels

If testosterone levels become too high or too low, negative symptoms or complications may develop. Numerous factors can reduce testosterone levels, including:

Older age
Obesity
Poor diet
Lack of exercise
Alcohol and illicit drug use
Diabetes and other chronic diseases
Genetic disorders, such as Kallmann syndrome, Prader-Willi syndrome, Klinefelter’s syndrome, myotonic dystrophy, and Noonan syndrome
Testicular damage in men
Testicular cancer and removal
Chemotherapy or radiation
Infections
Autoimmune diseases
Pituitary gland diseases
Metabolic syndrome
Some medications
HIV/AIDS

What Is Melatonin?

Melatonin is a hormone produced in the pineal gland. Its primary role is to regulate the sleep-wake cycle and support sleep quantity and quality.

Melatonin increases when it gets dark at night and decreases in the light, particularly in the morning. Overall, melatonin production declines with age.

Health Benefits of Melatonin

Melatonin has broader health implications beyond sleep regulation, such as:

It has antioxidant and anti-inflammatory properties.
May impact hormone balance.
Interaction with female hormones by aiding in menstrual cycle regulation.
Potential protective effect against neurodegenerative conditions, such as Parkinson’s disease and Alzheimer’s disease.
Influences mood, sexual function, stress response, sex hormone release, and growth hormone production.

Melatonin supplements may be helpful for delayed sleep-wake phase disorder, jet lag, some sleep disorders, and anxiety before or after surgery. This essential hormone also plays a role in anti-aging, supporting immunity, and may help reduce the risk of cancer, heart disease, diabetes, and obesity.

The Connection Between Melatonin and Testosterone

Research demonstrates a link between melatonin and testosterone.

Research Overview

Low testosterone is associated with a significant decrease in melatonin. This can have an adverse effect on sleep quality. Other key research findings include:

Studies show that women with polycystic ovary syndrome (PCOS) have high melatonin and total testosterone levels.
One study found that in women with PCOS, taking melatonin supplements for 12 weeks significantly reduced total testosterone.
Additional research suggests that taking low-dose melatonin supplements did not cause low testosterone levels in men, though researchers suggest more research is needed to better determine the relationships between low testosterone and melatonin intake.
Finally, a review demonstrates that melatonin supplements boost testosterone levels in both animal species and human clinical trials.

Based on these and other research findings, optimizing melatonin production may support testosterone balance or vice versa.

Potential Mechanisms

Practical Tips on Using Melatonin for Testosterone Levels

Use the following tips when considering melatonin for better hormone balance.

Supplementation Guidelines

Potential Side Effects and Precautions

Potential side effects associated with melatonin supplementation include:

Mood or behavior changes
Allergic reactions
Drowsiness
Dizziness
Nausea
Headaches
Bedwetting in children

Individuals should use caution when taking dietary supplements, avoid them, or get permission from a healthcare provider if they’re pregnant, trying to become pregnant, or nursing.

Children, teenagers, and people with existing health conditions or those taking medications should proceed cautiously and use melatonin supplements only under medical supervision.

Lifestyle Factors and Hormonal Health

The following lifestyle habits may support melatonin, testosterone production, and overall hormone balance. Examples include:

Eat a healthy diet rich in plant-based fats (avocados, olive oil, etc.), protein foods (lean beef, chicken, poultry, fish, eggs, and seafood), fruits, vegetables, whole grains, legumes, seeds, and nuts.
Consume melatonin-rich foods: eggs, fish, nuts, seeds, mushrooms, legumes, and whole-grain cereals.
Properly manage kidney disease, mood disorders, alcoholism, diabetes, and hormone disorders.
Exercise regularly.
Maintain a healthy body weight.
Take dietary supplements if needed.
Eat at home vs. dining out.
Reduce or eliminate added sugar in pastries, refined carbohydrates (white bread, white rice, etc.), desserts, and sugar-sweetened beverages.
Limit or avoid trans fats, highly processed foods, fried foods, alcohol, and many fast foods.
Limit caffeine and avoid it before bed.
Consume plenty of B vitamins.
Avoid illicit drug use.
Get enough sleep (7-9 hours each night).
Sleep in a dark, cool room set at 60-67 degrees Fahrenheit
Establish a routine sleep schedule.
Minimize stress using acupuncture, meditation, yoga, tai chi, or other methods.
Avoid tobacco use.

[signup]

Key Takeaways

Melatonin and testosterone appear to be linked via several mechanisms, and achieving proper balance is important for supporting overall health and well-being.
Adopting healthy habits, such as eating foods that support testosterone and melatonin production, exercising regularly, minimizing stress, and avoiding unhealthful foods, can help achieve this balance.
Getting plenty of sleep and screening for testosterone and melatonin imbalances is also helpful. If necessary, consider dietary supplements to support hormone health.

The information provided is not intended to be a substitute for professional medical advice. Always consult with your doctor or other qualified healthcare provider before taking any dietary supplement or making any changes to your diet or exercise routine.

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The Connection Between Melatonin and Testosterone

What Is Testosterone?

Factors Affecting Testosterone Levels

What Is Melatonin?

Health Benefits of Melatonin

The Connection Between Melatonin and Testosterone

Research Overview

Potential Mechanisms

Practical Tips on Using Melatonin for Testosterone Levels

Supplementation Guidelines

Potential Side Effects and Precautions

Lifestyle Factors and Hormonal Health

Key Takeaways

What Is Testosterone?

Factors Affecting Testosterone Levels

What Is Melatonin?

Health Benefits of Melatonin

The Connection Between Melatonin and Testosterone

Research Overview

Potential Mechanisms

Practical Tips on Using Melatonin for Testosterone Levels

Supplementation Guidelines

Potential Side Effects and Precautions

Lifestyle Factors and Hormonal Health

Key Takeaways

Learn more

Lab Tests in This Article

References

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