Melatonin: Natural vs. Supplements

Author: Tessa Scott, registered Nutritionist and Naturopath

Many parents wonder if melatonin supplements can help their baby sleep better. While melatonin plays a key role in sleep regulation, it’s essential to understand how it works naturally in your baby’s body and the potential risks of supplementation.

What Is Melatonin?

Melatonin is a hormone produced by the pineal gland in the brain. It regulates sleep, helps manage the sleep-wake cycle, and keeps the body’s internal clock in sync with day and night. This natural hormone is crucial for establishing healthy sleep patterns.

Babies begin producing their own melatonin around 3-4 months of age as their circadian rhythm develops. This natural production of melatonin helps babies establish a regular sleep-wake cycle. Supplementing with melatonin without medical necessity can interfere with this natural process and potentially disrupt their sleep balance.

Risks of Melatonin Supplements for Babies

Although melatonin supplements are considered safe for short-term use in older children and adults, their use in babies raises several concerns:

1. Interference with Natural Hormone Production

   • Regular supplementation may suppress the body’s ability to produce melatonin naturally, potentially leading to dependency.

     
     

2. Dependency Risk

   • Babies may become reliant on melatonin supplements for sleep, making it harder for them to fall asleep independently over time.

     
     

3. Potential Side Effects

   • Overuse of melatonin can cause drowsiness, irritability, headaches, or daytime fatigue.

     
     

4. Lack of Long-Term Research

   • There is limited research on the long-term effects of melatonin supplements in infants.

     
     

5. Masking Underlying Sleep Issues

   • Sleep problems in babies are often caused by factors like hunger, discomfort, or an inconsistent routine. Supplements may address symptoms but not the root cause.

Always consult your health professional before considering melatonin supplements for your baby. Medical guidance is essential to ensure safe and appropriate use, if necessary.

Supporting Natural Melatonin Production

Instead of relying on supplements, focus on strategies that support your baby’s natural melatonin production:

1. Establish a Consistent Bedtime Routine

   • Create a calming bedtime routine, such as a warm bath, cuddles, and a bedtime story. This helps signal to your baby that it’s time to wind down.

     
     

2. Daytime Light Exposure

   • Spend time outdoors during the day to help set your baby’s internal clock. Limit exposure to electronic devices, and dim lights 1-2 hours before bedtime to promote melatonin production.

     
     

3. Nutritional Support

   • Ensure your baby’s meals are balanced and include foods that support melatonin production (if they are eating solids). Avoid heavy meals close to bedtime.

     
     

Foods That Naturally Boost Melatonin

Certain foods can enhance melatonin production and support better sleep. Here are six foods to consider:

1. Milk

   • Contains tryptophan, an amino acid that helps produce melatonin, and calcium, which aids in the process.

   • Offer a warm bottle or sippy cup of milk an hour before bedtime for a soothing effect.

     
     

2. Bananas

   • High in magnesium and potassium, which relax muscles and nerves. They also contain tryptophan and vitamin B6 to boost melatonin production.

   • Serve as a small portion after dinner.

     
     

3. Oats

   • Naturally rich in melatonin and a source of tryptophan. Their low glycemic index helps stabilize blood sugar levels overnight.

   • Prepare oatmeal with milk and bananas for a triple sleep-boosting meal.

     
     

4. Fish

   • Fatty fish like salmon and tuna are high in melatonin and omega-3 fatty acids, which regulate serotonin and melatonin levels.

   • Include as a dinner option.

     
     

5. Eggs

   • Packed with tryptophan, vitamin D, and selenium, all of which support sleep regulation.

   • Serve scrambled eggs at dinner.

     
     

6. Nuts (Pistachios and Almonds)

   • Pistachios have one of the highest melatonin concentrations among plant-based foods. Almonds are rich in magnesium, promoting relaxation.

   • Use almond or pistachio butter as a snack or offer a small teaspoon before bed. Be mindful of allergens when introducing nuts.

Melatonin supplements should be approached with caution when it comes to babies. Supporting natural melatonin production through routines, light exposure, and nutrition is the best approach to fostering healthy sleep habits. Always consult a healthcare professional if you have concerns about your baby’s sleep or are considering melatonin supplementation.

Tessa is the Resident Nutritionist here at Little Dreamers. To book in a consultation with Tessa click here.

Tessa and I have also co-written a nutrition eBook called Little Eaters to educate and support you with the knowledge you need to nourish and nurture your baby in the first few years. The eBook is available for purchase via the Little Dreamers website - click here to grab a copy!