Your Guide To Melatonin Oil: Benefits, Side Effects, Tips & More!

Man sleeping on side in bed

Last Updated on November 25, 2022 by theworldofsleepstaff

Melatonin comes in different forms, which range from tablets to liquid to chewable gummies. But Melatonin oil is one of the most popular methods by which melatonin can be used.

Melatonin oil is an organic essential oil mixture that aids restful sleep. It also helps to produce melatonin in the body, which in turn helps you unwind.

This melatonin oil guide will give you an overview of everything you need to know about melatonin oil, including its benefits, side effects, and so on.

Disclaimer: This article is for information purposes and should not be taken as medical and professional advice, nor do we claim it as accurate or reflect the view of a homoeopath or doctor. Always consult your doctor or natural health practitioner for questions.


  1. What Exactly Is Melatonin
  2. How To Use Melatonin Oil
  3. Health Benefits of Melatonin Oil
  4. Side Effects of Melatonin
  5. Compounds That Can Be Combined With Melatonin To Improve Its Efficiency

Woman sleeping in her bed at night, she is lying on her stomach

bUT fIRST: What Exactly is Melatonin?

Melatonin is a naturally occurring substance that is present in both plants and mammals. It is primarily recognized in animals as a hormone secreted at night by the pineal gland in the brain, and it has long been linked to sleep-wake cycle regulation.

Simply put, melatonin is a hormone that the brain releases in reaction to darkness. The amount of melatonin produced and released by the brain varies depending on the time of day, rising throughout the night and decreasing during the day. Also, melatonin synthesis decreases with an increase in age.

Melatonin has become a widely used nutritional supplement, and despite being well known for helping people fall asleep naturally, it also has significant effects on other areas of health.

How To Use Melatonin Oil

1. Find The Right Dose For Sleep

It should be a top priority to find the lowest dose of melatonin that would still achieve the desired effect before taking it. A starting dose of 0.5 to 1 mg of melatonin thirty minutes before bed is advised by some for those taking it for sleep.

You don’t want to start with a high dose to avoid your body reacting adversely to it. If you do that, anything below that dose won’t work on you as long as you continue to do it. If the last dose is ineffective for you, you might consider increasing the amount to 3mg but you must ask your doctor for advice first.

A young brunette woman sleeping in white bed,

2. To Counteract Jet Lag

 Take 1 to 3mg of melatonin two hours before bedtime at your destination, beginning a few days before your journey.

3. For Skin

Melatonin is mainly believed to be only beneficial for sleep. However melatonin has other functions, one of which is for skin enhancement.

Melatonin is a natural aid for the skin. It keeps the skin healthy, glowing, and radiant. Melatonin oil can also be combined with other oils, such as vitamin E or coconut oil, for natural skin treatment. This boosts the skin’s immunity, prevents skin diseases, and moisturizes it.

4. For Alertness

Most people have difficulty with alertness during their day-to-day activities, which results from fatigue and weariness and could be due to a lack of rest from the previous night. This brings about reduced productivity in our daily life.

Melatonin not only induces sleep but also helps with the body’s alertness. Taking one to two drops of melatonin every night helps you wake up feeling refreshed and alert throughout the day, allowing you to be more productive.

5. For Weight Loss

 Melatonin may also subtly help with weight loss by reducing appetite and craving for food. It also burns calories rather than storing them.

Melatonin oil can be taken orally or by adding it to drinks and coffee (about two to three drops) for weight loss

Person standing on weighing scales

Health Benefits of Melatonin Oil

1. Improved Sleep Quality

This is the fundamental benefit of melatonin oil, which is because melatonin is its primary component and this hormone is in charge of controlling the body’s sleep cycle.

It is a well-known and widely used sleep aid and a safe, all-natural treatment for sleep disorders like insomnia.

According to a study conducted on about fifty people, it was concluded that an intake of melatonin two hours before sleep improved the quality of sleep.

Man sleeping on side in bed

2. It Boosts Eye Health

Another advantage of melatonin is the fact it’s high in antioxidants, which contributes to its ability to improve eye health.

Antioxidants are crucial for protecting the eye from oxidative damage and maintaining redox equilibrium. They also keep your eyes healthy and help avoid cell damage.

According to one study, it was found that melatonin may help in treating problems like glaucoma and other age-related eye abnormalities.

3. Reduces Migraines

This is one of the many benefits of melatonin. It helps in reducing the severe, throbbing pain or pulsing sensation that comes with migraine headaches. Melatonin can offer relief because of its ability to inhibit pain sensations.

In a study conducted on melatonin to analyze and examine the use of melatonin in migraine prevention, it was found that melatonin may have some potential benefits for treating and managing migraines in adults.

Woman with headache

4. Reduces Jet Lag

Melatonin is now a widely recognized component of effective jet-lag treatment. It is advantageous for those with jet lag because studies have shown that it can help you fall asleep at times when you wouldn’t typically be sleeping.

This has been examined in investigations of melatonin usage in various settings, including reducing jet lag in research conducted in 2014. In this analysis of eight randomized clinical trials with a combined total of more than 900 individuals, it was discovered that melatonin outperformed the control in six of the eight trials for reducing the symptoms of jet lag.

5. Improves Skin Health

Melatonin oil has several advantages, including skincare benefits, stress reduction, and sleep restoration. And when coupled with other organic oils, melatonin oil improves your skin’s immunity.

According to a study conducted on the relationship between melatonin and human skin aging, it was deduced that melatonin production in the body, together with topically applied melatonin, represents one of the most potent antioxidant defense systems against skin aging induced by ultraviolet light.

Sleeping woman in bed at night in dark bedroom. Vesalainen

Side Effects of Melatonin

In comparison to its advantages, melatonin’s side effects are negligible. However, among the most often mentioned adverse effects are nausea, headaches, dizziness, and tiredness.

According to a study on melatonin, it was discovered that it may be safe even in large doses. However, there were a few side effects associated with it, some of which are mentioned above which is why melatonin is not recommended for intake in pregnant and lactating mothers.

Melatonin is also known to interact with several medications, including blood thinners, antidepressants, and blood pressure medications. In addition, a study conducted on the cardiovascular effects of melatonin in hypertensive patients discovered that melatonin impairs the antihypertensive efficacy of calcium channel blocker drugs.

Therefore, if you are on any of these medications, it is crucial that you consult with your doctor before using melatonin.

Compounds That Can Be Combined With Melatonin To Improve Its Efficiency

1. Vitamin B6 (Pyridoxine)

Vitamin B6 is one of the substances that can be used in conjunction with melatonin to provide effective results. It helps the body by transforming tryptophan (an amino acid) into serotonin, a neurotransmitter that aids in controlling levels of melatonin.

This combination of melatonin and vitamin B6 helps you have quicker sleep onset and fewer nighttime awakenings.

Additionally, vitamin B6 functions as a co-factor in the transformation of tryptophan into serotonin, which is necessary for the biosynthesis of melatonin. Some of the natural sources of vitamin B6 include bananas, carrots, cheese, beef, beans, and many more.

 2. Magnesium

Magnesium is a mineral that is essential for several bodily functions, including controlling melatonin production and fostering restful sleep.

In a study on the impact of magnesium on elderly patients with insomnia, it was found that magnesium increases the quality and duration of sleep.

Therefore, magnesium and melatonin supplements can act harmoniously to promote better, longer, and more peaceful sleep. Magnesium can be found in spinach, bananas, almonds, cashews, black beans, and many more.

 3. Tryptophan

Tryptophan is an essential amino acid obtained from diets, and it is necessary for melatonin production in the body.

A combination of tryptophan and melatonin would increase melatonin levels in the body, helping you decompress, induce sleep, and maintain general well-being.

Some of the natural sources of tryptophan include eggs, milk, cheese, and salmon.

Top view and close up image of organic chicken eggs

Wrapping Up

Melatonin oil has a wide range of benefits to well-being. However, to fully enjoy the benefits of melatonin oil, caution in dosage is required. Always note that the goal is to achieve the desired result at the smallest dose possible.

Also, our doctor’s advice is paramount before combining melatonin with other medications.