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.
More Than Sleep: Melatonin’s Health Benefits
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.
Blue Light, Vision Problems, and Eye Health
Now, there’s another ailment to add to the list of conditions melatonin could help prevent.
Two out of three people suffer from blurred vision, eye fatigue, and dry, irritated eyes. Researchers expect the number of people with age-related macular degeneration and cataracts to nearly double by the year 2050. The cause of this decline in our vision is High-energy visible (HEV) light — also called blue light — that now saturates our environment.
Digital Devices and Eye Damage
All digital devices, like computers, smartphones, and tablets, produce blue light. LED light bulbs and flat-screen televisions are not eye-friendly either, producing shorter wavelengths and greater energy than other rays on the spectrum. It’s powerful enough to penetrate your retina. And, in our modern age, it’s almost impossible to escape its effects. The macular pigment in your eyes acts as your own pair of sunglasses to protect your vision from damaging blue light. It’s nature’s way of protecting the delicate cells in your eyes so they work like they’re supposed to.
The Nutritional Deficiency Behind Vision Loss
Yet, according to researchers, nearly 78 percent of Americans have too little macular pigment to see well and protect against damaging blue light. And the typical diet doesn’t supply the amount of eye-supporting nutrients needed — lutein and zeaxanthin — to keep this vital shield dense and strong.
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), which causes deterioration of the macula, a central part of the eye’s retina.
What We’ve Learned So Far
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) found that a formulation of nutrients, including vitamins C, E, copper, zinc, lutein and zeaxanthin, and 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.
The Latest Research: 200,000 Medical Records Reviewed
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. Melatonin helps flush harmful toxins from your body that interfere with vital functions!
How Much Melatonin Could Help?
This study adds to the evidence that regular melatonin consumption could prevent AMD development and progression. So, if you want to protect your eyesight, you may want to add a melatonin supplement to your daily regimen.
Suggested Dosage and Timing
Unfortunately, the study didn’t determine the correct melatonin dose for potential AMD prevention. However, the usual dose for sleep 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.
Additional Steps to Protect Vision from AMD
- Eat plenty of fruit. One study found that consuming five ounces of fruit daily or more slashed AMD risk by 15 percent.
- Drink coffee or tea. Another study determined that people who consumed about 75 mg of caffeine daily (about one shot of espresso) were less likely to develop AMD.
- Get your AREDS-approved eye vitamins. Powerful antioxidants — lutein, zeaxanthin, vitamin C and E — plus minerals zinc and copper, support eye health.
Sources:
