Should You Take Melatonin With Food?
In our latest question and answer, the pharmacist discusses whether or not you need to take melatonin with food.
Do you need to take melatonin with food for the best effects?
Jun 11, 2022- Melatonin works best when taken on an empty stomach or at least 30 to 60 minutes after eating.
- Food delays how quickly melatonin reaches peak levels in your blood and slightly reduces how much gets into your system.
- Taking melatonin about 1 to 2 hours before bedtime is recommended for sleep support.
Melatonin supplements should generally be taken on an empty stomach, or at least 30 to 60 minutes after food, approximately 1 to 2 hours before bedtime.
Studies have shown that food can both delay absorption and lessen maximum concentrations of melatonin in the blood.
While there haven't been many studies on the effect of food on oral melatonin supplements, there is prescription melatonin available in Europe known as Circadin (melatonin 2 mg extended-release) which has extensive pharmacokinetic data to go off of.
How Food Affects Melatonin
According to the prescribing information of Circadin, maximum concentrations of melatonin are reached in 45 minutes when taken on an empty stomach.
When taken with food, maximum concentrations are reached in about 3 hours. In addition to delayed peak concentrations, food also lowers peak blood concentrations of melatonin by about 10%.
Due to the effects of food, it is recommended to take melatonin either after food (at least 30 to 60 minutes) or without food.
However, some sources suggest that food may have a beneficial effect in those using melatonin to help stay asleep as it delays absorption until later into the night.
Melatonin Information
Melatonin is an endogenous hormone, produced in the brain by the pineal gland.
It is a popular over-the-counter supplement for the treatment of insomnia and other sleep-related issues such as those suffering from jet lag. Melatonin is also available by prescription in some countries, such as Circadin in Europe.
Doses of melatonin vary but generally range from 1 mg to 10 mg at night, about 1 to 2 hours before bedtime.
Glossary — Terms in This Answer
- Absorption
- The process by which a substance enters the bloodstream from the digestive system.
- Pharmacokinetic
- Information about how the body processes and handles a drug, including how quickly it enters and leaves the bloodstream.
- Peak concentrations
- The highest level of a substance that is present in the blood after taking it.
- Endogenous hormone
- A chemical messenger naturally produced inside the body to regulate bodily functions.
- Pineal gland
- A small gland in the brain that produces melatonin to regulate sleep and wake cycles.
- Insomnia
- A sleep disorder characterized by persistent difficulty falling or staying asleep.
- Jet lag
- A temporary sleep disorder that occurs when traveling across multiple time zones, disrupting the body's natural sleep-wake cycle.
- Extended-release
- A medication formulation designed to gradually release the active ingredient into the body over several hours rather than all at once.
Dr. Brian Staiger, PharmD
Doctor of Pharmacy, board certified clinical pharmacist (BCPS), American Herbalist Guild, Medication Therapy Management certified
Brian Staiger, PharmD, BCPS, is a licensed pharmacist with more than 13 years of experience across retail pharmacy, clinical pharmacy, medication safety, pharmacy program development, and healthcare administration. He is the founder of HelloPharmacist.com, where he helps patients...
More answers from Brian →