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.

The Connection Between Melatonin and Testosterone

Why This Was Updated?

Recent Updates

June 12, 2024

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