Melatonin, a hormone produced by your body, has been shown to improve symptoms of anxiety. 

Supplementing with melatonin for anxiety can improve sleep quality—a benefit that pairs well with magnesium for sleep, which works through a different but complementary GABA-regulating pathway.

Your hormone levels play a key role in your emotional state. Because of this, a hormonal imbalance can lead to anxiety.

If you suffer from anxiety and have tried several corrective protocols to no avail, a DNA health test can help you learn more about your genetic predispositions.

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Melatonin is important because it tells your body when it’s time to sleep and when it’s time to wake up.

Your body produces higher levels of melatonin at night. Levels begin to rise once the sun sets, and drop in the morning as the sun rises.

The light you are exposed to each day, plus your own internal body clock, determine how much melatonin your body will produce.

Melatonin is also sold as a health supplement. It comes in pill, liquid, and chewable forms. You can typically find it at your local drugstore, supermarket, or vitamin shop.

As with most things, you can buy it online, as well. Melatonin is available in both natural and synthetic forms. The natural form is created from animal pineal glands.

The search for specific genes related to anxiety disorders is in the preliminary phase.

What Supplements can you Use for Anxiety?

There is a wide variety of supplements that can be used to help alleviate the symptoms of anxiety. Supplements are not intended to take the place of prescription medication or other medical treatments—but they can be useful additions to your healthcare plan.

If appropriate for your individual needs, these supplements can be used to relieve anxiety symptoms:

•    Vitamin A: Those who struggle with anxiety may be lacking in Vitamin A levels. Vitamin A has antioxidant properties that have been shown to help manage the symptoms of anxiety. The average dose is about 10,000 IU taken once per day (IU stands for international units).
•    B-complex: B-complex supplements contain all of the B vitamins your body requires. Our guide to using vitamin B complex for stress explains how specific formulations with extra B5 target the adrenal stress response. They can potentially improve the symptoms associated with depression and anxiety. Doses for B-complexes vary, ranging from 300 to 500 milligrams taken once per day.
•    Vitamin C: Antioxidants like Vitamin C work to stop oxidative damage to your nervous system. Anxiety can be increased by this type of damage. The average dose ranges from 500 to 1,000 mg taken once or twice per day.
•    Vitamin D: This important nutrient assists your body in absorbing other vitamins. Vitamin D deficiency can cause other vitamin deficiencies, which makes anxiety worse. The average dose is between 1,000 and 2,000 IU taken once or twice daily.
•    Vitamin E: Another vitamin with antioxidant properties, Vitamin E is quickly burned up in times of anxiety and high stress. Taking Vitamin E supplements can help restore balance in your body and reduce stress-related symptoms. The dose is typically 400 IU taken once daily.

•    Fish oil: Fish oil is loaded with omega-3 acids, which act as antioxidants. EPA and DHA are two omega-3 supplements that have been shown to help calm anxiousness. The average dose may contain 2,000 mg of EPA, DHA, and ALA. Each dose can be split up across multiple servings or taken at once.
•    GABA: When there’s not enough GABA (gamma-aminobutyric acid) present in the brain, anxiety can deepen. Supplements containing GABA may help replace missing GABA in the brain, though research is ongoing. The dose is about 500 to 700 mg taken once or twice per day.
•    L-theanine: This amino acid, often found in green tea, has been proven to reduce anxiety in both animal and human trials—see our full guide on L-theanine for anxiety for dosage guidance and mechanism. The average dose is 200 mg once daily.
•    Magnesium: Magnesium is a necessary mineral for the human body. You don’t need a lot of it, but not having enough can cause anxiety symptoms. The supplement dose is 100 to 500 milligrams once per day.
•    5-HTP: 5-HTP is a neurotransmitter and precursor to serotonin, the “happy brain chemical.” When used with certain therapies, 5-HTP supplements can help with anxiousness. The dose is typically 50 to 200 mg per day.
•    Melatonin: Though your body produces melatonin on its own, you might not make enough. That can cause sleeplessness, trouble relaxing, and general anxiety. Supplementing with melatonin for anxiety can improve sleep quality, regulate circadian rhythm, and ease negative feelings associated with anxiousness. Doses are different based on the reason you’re taking the melatonin. For anxiety, a typical dose might be 3 to 10 mg.

Different Ways to Take Melatonin

Melatonin supplements can be taken several different ways, depending on the individual and the symptoms being treated.

The most common method is the oral consumption of melatonin capsules or tablets. To treat anxiety, this is generally a quick and easy method. Melatonin has a myriad of uses, though, and can be administered in all of the following ways:

•    Orally: Melatonin can be taken orally in capsule or tablet form. Be sure to take an appropriate dose for your age and symptoms.
•    Sublingually: Melatonin can be dissolved under the tongue. This is a common method of administration for patients attempting to reduce anxiety before surgery.
•    Topically: Melatonin has many uses, including topical skin care. Sunburn can be treated by rubbing melatonin-containing gel into the skin fifteen minutes prior to sun exposure, or four hours after sun exposure.
•    Intravenously: Though not a common or DIY-friendly method of consumption melatonin can be administered intravenously. This might be done as part of various therapies to treat tumors. As you can see, melatonin is a very versatile supplement.

What are the Benefits of Checking Melatonin Levels?

There are many benefits to making yourself aware of your melatonin levels. Melatonin is a super clever and versatile hormone that can help with anxiety and depression, relieve pain from chronic disease, prevent cancer cell growth, and decrease the effects of estrogen on tumor growth. With so many amazing benefits, it’s in your best interest to check your melatonin level—and supplement if necessary.

Your melatonin levels can be checked with a blood, saliva, or urine test. A common method of testing involves collecting a saliva sample at around ten o’clock in the evening. That’s the time when your melatonin level should be at its highest.

This test isn’t always readily available at a standard medical clinic or doctor’s office. You may need to find a naturopathic or functional medicine doctor. They will interpret the results of your test and help you create a supplemental melatonin plan.

Normal levels of melatonin vary throughout the twenty-four hour in a day. There is still some argument over whether it’s best to measure melatonin levels using blood, urine, or saliva.

Also read: Why Magnesium for Anxiety Might Be Your Supplement!