Could Melatonin Protect Your Eyes as You Get Older?

Photo Illustration by Joules Garcia for Verywell Health; Getty Images

Key Takeaways

• Melatonin’s antioxidant properties may help slow the progression of age-related macular degeneration (AMD) in older adults.
• However, researchers have not yet pinpointed an optimal dose of melatonin for eye health.
• In general, long-term melatonin use is typically safe at low doses for most people. That said, it’s always important to talk to your healthcare provider about any supplements you’re thinking about taking.

Melatonin, a popular supplement touted for helping you get some shut-eye, may also benefit your eyes when you’re awake. According to new research, melatonin may help with a condition called age-related macular degeneration (AMD) in older adults.¹

The study looked at a large group of people aged 50 and older, including some with nonexudative (dry) AMD and some who didn’t have the condition. People with a history of taking melatonin had a lower risk of developing AMD if they didn’t already have it and a slower progression if they did.²

“While this is just one study using retrospective data, I do find the results very exciting, in that this other potential antioxidant, melatonin, could help prevent the progression of macular degeneration as well,” Theodore Leng, MD, an associate professor of ophthalmology at Stanford University School of Medicine, told Verywell.

Here’s what experts say about the potential untapped role of melatonin for eye health.

What Is AMD?

Age-related macular degeneration (AMD) is a common progressive eye disease people can get as they get older. It blurs your central vision, which can make it harder to read, drive, and tell objects apart. AMD is the leading cause of vision loss in adults aged 65 and older.³

AMD can be either “dry” or “wet.” Dry AMD, the most common type, is caused by the natural thinning of the macula as you age. It typically progresses slowly. The early and intermediate stages of AMD don’t have any symptoms. But once it’s in the later stages, you may notice:⁴

• Blurry vision
• Wiggly or crooked lines in your central vision
• Blank spots
• Trouble seeing in low light
• Colors appear dull

The good news is, if dry AMD is caught early, there are some things you can do to slow the progression:⁵

• Eat a nutritious diet
• Quit smoking
• Exercise regularly
• Get a yearly eye exam
• Take vitamin and mineral supplements with antioxidants

Historically, there have not been many treatment options for late-stage AMD. But recent studies have shown that dietary supplements rich in antioxidants (e.g., vitamin C, vitamin E, lutein, and zeaxanthin), also called the AREDS2 formula, can help slow the progression and preserve central vision for the millions of people living with the disease.⁶

“Taken daily, the AREDS2 formula reduces the risk of progression by 25% in patients with moderate or intermediate-stage AMD. It was also shown to reduce the risk of central vision loss by 19%,” said Leng.

How Can Melatonin Protect Against AMD?

Melatonin not only helps to regulate the circadian rhythm, but also offers antioxidant properties that can help protect against age-related conditions caused by oxidative stress, such as:⁷

• Chronic inflammation 
• Dysregulated immune system
• Cognitive decline
• Cardiovascular disease
• Neurodegenerative disease (e.g., Parkinson’s disease, Alzheimer’s disease)

Similar to the vitamins and minerals in the AREDS2 formula, melatonin has anti-inflammatory, antiangiogenic (which means it slows tumor growth), and mitochondrial-protective properties that make it a strong candidate for also potentially slowing the development and progression of dry AMD.

This might be, in part, because the condition is associated with inflammation and the negative consequences of aging.

“As AMD has been shown to be mediated by oxidative damage, choroidal neovascularization, and dysregulated apoptosis in the retina, we hypothesize that melatonin may be able to counteract these key pathological processes and thereby reduce the risks of AMD development and progression,” study author Hejin Jeong, a medical student at Case Western Reserve University School of Medicine, told Verywell.

Is Taking Melatonin Long Term Safe?

Melatonin, which the Food and Drug Administration (FDA) classifies as a dietary supplement, is considered safe to take long-term and is not associated with any long-term side effects.⁸ However, there are some possible short-term side effects associated with melatonin, such as:⁹

• Sleepiness
• Headache
• Dizziness
• Nausea
• Vivid dreams or nightmares
• Mood changes

While it might be relatively safe to take, more research is needed on the long-term effects of daily melatonin use to determine how well it works over time.

There is no optimal dosage recommendation for daily melatonin use, but approximately 5–6 milligrams per dose has been found to be safe. For the purposes of slowing AMD, the recent study did not control for the dose people consumed, so more research is needed to determine how much is needed to be effective for this purpose.¹⁰

As always, it’s best to talk to your provider about any supplements or vitamins you’re thinking about taking. If you’re worried about your eye health, your provider can also recommend steps to take to help lower your risk and protect your vision as you age.

What This Means For You

Getting a yearly eye exam, keeping up with health-supporting lifestyle habits, and possibly taking certain vitamin and mineral supplements may help prevent age-related eye health conditions like AMD. While more research is needed, melatonin, a common sleep supplement you might already be taking could possibly help prevent or slow the progression of the disease.

Sources:

1. Healio. Melatonin use associated with lower risk for AMD development, progression in older adults.
2. Jeong H, Shaia JK, Markle JC, Talcott KE, Singh RP. Melatonin and risk of age-related macular degeneration. JAMA Ophthalmol. 2024;142(7):648-654. doi:10.1001/jamaophthalmol.2024.1822
3. Centers for Disease Control and Prevention. About age-related macular degeneration.
4. National Eye Institute. Age-related macular degeneration (AMD).
5. National Library of Medicine: MedlinePlus. Age-related macular degeneration.
6. National Eye Institute. AREDS/AREDS2 clinical trials.
7. Martín Giménez VM, de Las Heras N, Lahera V, Tresguerres JAF, Reiter RJ, Manucha W. Melatonin as an anti-aging therapy for age-related cardiovascular and neurodegenerative diseases. Front Aging Neurosci. 2022;14:888292. doi:10.3389/fnagi.2022.888292
8. National Center for Complementary and Integrative Health. Melatonin: what you need to know.
9. Besag FMC, Vasey MJ, Lao KSJ, Wong ICK. Adverse events associated with melatonin for the treatment of primary or secondary sleep disorders: a systematic review. CNS Drugs. 2019;33(12):1167-1186. doi:10.1007/s40263-019-00680-w
10. Givler D, Givler A, Luther PM, et al. Chronic administration of melatonin: physiological and clinical considerations. Neurol Int. 2023;15(1):518-533. doi:10.3390/neurolint15010031

Additional Reading:

• Centers for Disease Control and Prevention. Prevalence estimate for age-related macular degeneration (AMD).

Important Notice: This article was originally published at www.verywellhealth.com by Amy Isler, RN, MSN, CSN  where all credits are due. Fact checked by Nick Blackmer.

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