Can You Take Melatonin On An Empty Stomach?

Hormones are substances in the body that can impact emotions, thoughts, and behavior.

Melatonin is commonly used to combat sleep difficulties, such as jet lag or difficulty falling asleep.

There is often confusion regarding whether melatonin can be taken on an empty stomach. In this article, we will examine how melatonin works and whether it is acceptable to take it without food.

How Does Melatonin Work?

Melatonin helps control our body’s natural cycle, and it regulates sleep. How it works? Well, the pineal gland produces more Melatonin when the light goes down and less during daylight hours. When the Melatonin is secreted at night, we will go to sleep. 

When the sun sets, the production of serotonin slows down, and Serotonin is converted into Melatonin, which tells your body to go to sleep. 

Let’s look at the Melatonin properties you might be surprised:

  • Melatonin is water-soluble and fat-soluble and has antidepressant, anxiolytic, antineophobic, neuroprotective, anti-inflammatory, pain-modulating, blood pressure-reducing, retinal, vascular, anti-tumor, and antioxidant effects.
  • Melatonin suppresses by the stress hormone called “Cortisol,” and cortisol also inhibits L-Tryptophan synthesis by stopping digestion. 
  • The researchers found that the supplementing Melatonin slowed heart rates and promoted a “calming” effect. 
  • Melatonin suppresses the Dopamine release in certain regions of the mammalian central nervous system (hypothalamus, hippocampus, medulla-pons, and retina).
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Melatonin can also help boost Mitochondrial Functions and overall energy levels if optimized correctly. 

Melatonin receptors may be located in the brain’s pituitary gland, as well as the ovaries, blood arteries, and digestive system.

You Can Take Melatonin On A Empty Stomach

The consumption of sugary and fatty foods together can result in dopamine surges that release dopamine and activate the reward center in the brain. However, if the food is not rich in protein, these dopamine releases can inhibit melatonin synthesis. Thus, taking melatonin on an empty stomach may be an appropriate option.

Is melatonin easy on the stomach?

Melatonin regulates the production of hydrochloric acid and pepsin, but some individuals experience stomach discomfort when taking tablet form. To avoid this, using spray or sublingual melatonin may be a better option as it quickly enters the bloodstream through the lining of the mouth, leading to a rapid increase in melatonin levels and reducing the likelihood of discomfort.

What Happens If You Take Melatonin On An Empty Stomach?

Can You Take Melatonin On An Empty Stomach
Melatonin is actually good for digestion in the long term and helps IBS symptoms and digestion because it is also found in bile. It is thought that bile acts as an antioxidant and serves to protect the organism from the oxidative damage of the bile acids and oxidized cholesterol derivatives.

Melatonin is best absorbed and increases the blood plasma level when taken on an empty stomach.

Do not combine Melatonin with caffeinated beverages such as coffee, tea, soda, or energy drinks. 

Caffeine is a stimulant that targets the brain and nervous system and inhibits melatonin production. Chronic consumption of high doses of Caffeine has been shown in human and animal studies to affect related to anxiety-like behavior. 

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Taking these substances while taking Melatonin may lead to counteracts and cancel each other.

Related: What Happens If You Drink Caffeine and Melatonin Together?

Take With Protein Rich Food If Necessary

Yes, Melatonin is better absorbed by an empty stomach. However, it doesn’t mean you can’t take it after a meal.

Please combine with high protein-rich foods( such as L-tryptophan), which boost serotonin levels and make s sleep better. Check the table i provide.

TryptophanTryptophan is an amino acid that is converted into serotonin and melatonin in the body. It may help improve sleep quality and duration.
CaseinCasein is a slow-digesting protein found in milk that can help promote sleep by gradually releasing L-tryptophan into the bloodstream.
Whey proteinWhey protein contains tryptophan and may help improve sleep quality and duration.
CollagenCollagen is a protein found in animal products that may help improve sleep quality(Thanks for L-Glycine) and duration by supporting the production of tryptophan..
Soy proteinSoy protein contains tryptophan and may help improve sleep quality and duration.
How can consuming proteins rich in tryptophan, such as casein, whey protein, collagen, and soy protein, help improve sleep quality and duration, and how does this relate to melatonin production in the body?

Avoid Sugary And High Carbs Foods Before Sleep. 

As we see, consuming high protein-rich foods with little carbs is acceptable because the insulin help L-tryptophan better convert into serotonin than Melatonin and DMT.

DMT, called by people “the spirit molecule,” shows psychedelic properties and is synthesized from L-tryptophan. L-tryptophan is turned into tryptamine, then to N-methyltryptamine, then N, N-dimethyltryptamine (DMT).

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Can Taking Melatonin On an Empty Stomach interfere With The Absorption of Other Nutrients?

It would be best if you take melatonin on empty stomach, because yes, it might effect on the other nutrition.

Generally, taking melatonin on an empty stomach or at least 30 to 60 minutes after eating, ensures optimal absorption and effectiveness.

What Is The Safest Way To Optimize Melatonin?

The best way to optimize Melatonin in natural ways and through lifestyle changes is avoiding blue and green light at night, decreasing EMF exposure as well, and avoiding Caffeine and overtraining at night. Here the tips and tricks you might to consider yourself

FactorDescriptionImpact on Melatonin
Blue and green lightBlue and green wavelengths of light suppress the production of melatonin.Reducing exposure to blue and green light at night can help improve melatonin production and sleep.
EMF exposureElectromagnetic fields (EMFs) have been suggested to interfere with melatonin production.Decreasing exposure to EMFs, particularly at night, may help improve melatonin production and sleep.
CaffeineCaffeine is a stimulant that can interfere with sleep-promoting cortisol spikes.Not consume of caffeine close to bedtime can help improve melatonin production and sleep.
OvertrainingExercise can be beneficial for sleep, but overexercising or doing vigorous exercise close to bedtime can interfere with sleep, same as caffeine, it increases cortisol.Avoiding vigorous exercise close to bedtime can help improve melatonin production and sleep.

However, sometimes it’s not the case for all of us. That way, people choose to use supplements form. If so, it’s would be best to take the best form of melatonin for better effectiveness.

Related: Can Taking Melatonin Cause Nightmares?

Melatonin Forms Make Differents

Certain type of Melatonin absorbs differently from each other.

  • Controlled-release (CR) tablets or capsules,
  • Liquidy
  • Sublingual or orally disintegrating tablets.

If you have any side effects coming when you take an empty stomach, then try sublingual Melatonin tablets to reduce the side effects and better absorption. 

Do not combine with Xanax or medications called benzodiazepines which act on the brain and nerves (central nervous system), and they might interact with each other. 

For the best results, the safest way to use Melatonin supplements is a dosage of 0.5 – 1.0 mg, and do not extend for more. 

What should you not take before Melatonin?

Do not take benzodiazepines, which are Melatonin, unless it’s recommended by your doctors. Also, it would be good if you avoid Dopamine and Dopamine receptors stimulants such as Caffeine and-Tyrosine, which might affect Melatonin synthesis. 

Related: Xanax And Melatonin: Can I Take A Together?


Optimizing Melatonin is an important topic, and Melatonin regulates memory formation by directly affecting hippocampal neurons and helping the new brain cell secretions. 

Ideally, you can take Melatonin on an empty stomach; however, avoid high-fat and sugar combinations before sleep as well as Melatonin. Consume protein-rich foods such as Whey or Kefir if necessary. 

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