For couples struggling with infertility, assisted reproductive technologies (ART) like in vitro fertilization (IVF) is often portrayed as a silver bullet. I have worked with countless women who have struggled with infertility, proceeded with ART such as IVF (oftentimes multiple rounds), and ended up on the other side of those failed rounds confused as to why this promising procedure still didn’t result in a healthy pregnancy. Unfortunately, success of these procedures are not guaranteed and can be dependent on several key factors. Egg quality is among one of the most critical of these factors.
Most of us know melatonin as the “sleep hormone” but it is now being studied for its positive effects on reproductive health and fertility. A recent comprehensive study, Melatonin Application in Assisted Reproductive Technology: A Systematic Review and Meta-Analysis of Randomized Trials, shines new light on the subject and the results are promising.
What Is Melatonin and How Does It Relate to Fertility?
Melatonin is a hormone produced by the pineal gland, mainly at night, that helps regulate your sleep-wake cycle. Beyond its role in sleep, melatonin also functions as a powerful antioxidant. It is found naturally in the fluid surrounding developing eggs (follicular fluid), where it helps reduce oxidative stress, which is one of the major factors affecting egg quality.
During IVF, oocytes and embryos are exposed to oxidative stress, which can damage DNA and cellular structures. Melatonin helps protect developing eggs from oxidative damage by neutralizing reactive oxygen species (ROS), creating a more stable environment for eggs and embryos to develop.
Additionally, melatonin has been shown to support mitochondrial function in cells. Mitochondrial health is a key factor in successful egg maturation and embryo development. Melatonin may also help regulate hormones like FSH and LH, improving ovarian responsiveness during IVF cycles.
Higher levels of melatonin in follicular fluid have been associated with improved oocyte quality, suggesting that both supplementation and natural production can benefit reproductive outcomes.
What the Research Shows About Melatonin and IVF
The meta-analysis mentioned above reviewed several randomized trials and found that melatonin supplementation had a positive impact on key reproductive markers, including:
- Improved egg quality: Women who received melatonin had a higher number of mature oocytes, suggesting better egg development.
- Higher fertilization and embryo quality: Melatonin was linked to an increased fertilization rate and higher-quality embryos, which are crucial for successful implantation and pregnancy.
- Increased clinical pregnancy rates: Perhaps most importantly, women who took melatonin had a higher chance of achieving a clinical pregnancy compared to those who didn’t.
These findings make a strong case for considering melatonin as a fertility supplement, particularly for women with diminished ovarian reserve, PCOS, or unexplained infertility.
Best Melatonin Dose to Improve Egg Quality
Clinical studies suggest that 3-6 mg of melatonin per day may be the optimal dose to improve egg quality and support IVF outcomes. It is typically recommended to take melatonin 30–60 minutes before bedtime to align with the body’s natural circadian rhythm. As with starting any new supplement, always consult with your healthcare provider before taking a supplement as needs and dosing are unique to each individual.
Natural Ways to Increase Melatonin Production
- Limit evening screen time: Blue light exposure can suppress melatonin production. Use night mode or wear blue light-blocking glasses.
- Stick to a regular sleep schedule: Consistent sleep-wake times enhance melatonin rhythm.
- Eat melatonin-rich foods: Try tart cherries (or tart cherry juice), walnuts, almonds, and goji berries.
- Get morning sunlight: Early sunlight exposure helps reset your internal clock, leading to better melatonin production at night.
- Optimize your sleep environment: Keep your bedroom dark, cool, and quiet to encourage natural melatonin production. Try blackout curtains, turning down your thermostat, or purchasing a sound machine to drown out noises.
Keep in mind that while these tips can definitely promote healthy melatonin production, they may not replace the targeted benefit of supplementation during fertility treatments shown in the research utilizing melatonin supplementation.
If you’re considering melatonin to improve egg quality or boost your chances of IVF success, reach out to your healthcare provider to see if it would be a good fit for you and where you’re at on your journey.
👉Click here to book your complimentary 15 minute consult with Dr. Desiree Galante to discuss if you’d be a good candidate for 1:1 fertility support.
PMID: 32292388
About the author:
I’m Dr. Desiree Galante, ND and I am a licensed naturopathic doctor specializing in women’s health and fertility optimization at Terrain Clinic. I use comprehensive hormone testing, functional medicine, and personalized nutrition to help my clients on their health journey.