My husband and I both take melatonin every night. At first, it was solely for sleep. But the more we found out about the health benefits of this amazing little hormone, the better we felt about taking it regularly.

The brain naturally produces melatonin in response to darkness. It has been strongly associated with the sleep cycle, which is why most people use it to improve their sleep.

That’s not all that melatonin can do, however…

Melatonin is a powerful immune system booster that protects your lungs and guards against inflammation. It also has shown anticancer properties and the ability to protect against cognitive decline. And if you’re a migraine sufferer, melatonin may help prevent these debilitating headaches.

Now there’s another ailment to add to the list of conditions melatonin could help prevent….

Melatonin could stave off AMD

An estimated 11 million people in the U.S. alone have vision loss due to age-related macular degeneration (AMD), a condition that causes degeneration of the macula, a central part of the eye’s retina.

For years, scientists have been searching for ways to prevent or stop the progression of AMD, and while there still is no drug cure, progress has been made involving supplements…

For example, the Age-Related Eye Disease Studies (AREDS and AREDS2) found that a formulation of nutrients, including vitamins C, E, copper, zinc, lutein and zeaxanthin or beta-carotene had the power to slow AMD progression from moderate to late disease significantly.

However, the AREDS formulations don’t prevent the onset of AMD. That’s where melatonin may help…

• Previous research found that people taking melatonin supplements may be less likely to develop AMD.
• One team of researchers found that higher melatonin levels can prevent AMD-related retinal damage.
• Another group discovered patients with AMD tend to have lower-than-average amounts of melatonin in their blood and tears.

In the most recent study, researchers looked at the medical records of 200,000 older people from 2008 to 2023 to see if a strong association between melatonin and AMD prevention was apparent.

Results showed that out of 121,523 patients aged 50 or older who had no evidence of AMD — a good many were regular users of melatonin supplements.

The researchers also discovered many patients who began taking melatonin after developing AMD experienced slower degradation than patients who didn’t take the supplements.

How much melatonin could help?

This study adds to the evidence that regular consumption of melatonin could prevent the development and progression of AMD. So if you want to protect your eyesight, you may want to add a melatonin supplement to your daily regimen.

Unfortunately, the study didn’t determine what the right dose of melatonin is for potential AMD prevention. But for sleep, the usual dose is anywhere from one to five milligrams, with the maximum recommended dose being 10 milligrams. The best time to take melatonin is in the evening, when it’s least likely to mess up your body’s internal clock.

There are other steps you can take to protect your vision from AMD:

• Eat plenty of fruit. One study found that consuming five ounces of fruit per day or more slashed AMD risk by 15 percent.
• Drink coffee or tea. Another study determined people who consumed about 75 mg of caffeine a day (about one shot of espresso) were less likely to develop AMD.
• Get your AREDS-approved eye vitamins. Powerful antioxidants — lutein, zeaxanthin, vitamin C and vitamin E — plus minerals zinc and copper, support eye health.

Sources:

More evidence suggests regular consumption of melatonin can reduce chances of age-related macular degeneration — Medical Xpress

Melatonin and Risk of Age-Related Macular Degeneration — JAMA Ophthalmology