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Melatonin, Sleep, and Stronger Bones: The Overlooked Connection

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Struggling with Sleep? It Could Be Affecting Your Bone Health

Millions of Americans struggle with insomnia and poor sleep, but for women going through menopause, the problem can be even worse. Shifting hormone levels—especially declining estrogen, progesterone, and melatonin—make it harder to fall and stay asleep.

While melatonin is well known for regulating sleep-wake cycles, research now shows that this critical hormone also plays a key role in bone remodeling and density.

How Melatonin Supports Bone Health

Bone remodeling—the process of replacing old bone with new bone—is influenced by hormones, minerals, and growth factors. Melatonin is one of the key hormones involved in bone metabolism because it:

  • Increases osteoblast activity (cells that build new bone)
  • Inhibits osteoclast activity (cells that break down bone)
  • Supports bone remodeling through interactions with estrogen, calcitonin, and parathyroid hormones
  • Acts as an antioxidant, protecting bones from oxidative stress and free radical damage

Unfortunately, melatonin production declines with age, and lifestyle habits like staying up late, exposure to artificial light, and irregular sleep schedules can further reduce melatonin levels—potentially impacting both sleep quality and bone health.

The Link Between Sleep and Bone Density

Poor sleep habits have been linked to low bone mineral density (BMD), particularly in postmenopausal women. Research shows that:

  • Late bedtimes, sleep deprivation, and excessive daytime napping are associated with lower BMD
  • Chronic sleep disturbances may increase the risk of osteoporosis and fractures
  • Inconsistent melatonin production can contribute to bone loss over time

Can Melatonin Supplements Strengthen Bones?

A recent study found that postmenopausal women with osteopenia who took 3 mg of melatonin nightly for one year experienced:

  • Increased bone mineral density in the hip (femoral neck) and lumbar spine
  • Improved inner bone thickness in the spine
  • Additional benefits such as reduced fat mass and improved lean body mass

Another study showed that a combination of melatonin, strontium citrate, vitamin D3, and vitamin K2 (MSDK) significantly improved bone mineral density in women with osteoporosis, helping to reduce bone turnover and normalize bone remodeling.

Should You Add Melatonin to Your Bone Health Routine?

If you have osteoporosis or osteopenia, you’re likely already taking vitamin D3, vitamin K2, and possibly strontium. But research suggests that adding melatonin could offer additional benefits for both sleep and bone health.

  • How Much? While studies on bone health are still limited, 3 mg of melatonin nightly appears to be a safe and effective dose for most people.
  • Potential Side Effects: Though uncommon, melatonin supplements may cause drowsiness, headaches, dizziness, vivid dreams, or digestive discomfort in some individuals. Consult your doctor before starting melatonin, especially if you have existing health conditions or take medications.

6 Natural Ways to Boost Melatonin Production

If you’re hesitant to take a supplement, you can increase melatonin naturally by making these simple lifestyle changes:

1. Improve Your Sleep Routine

  • Go to bed at the same time each night to support a consistent sleep cycle.

2. Reduce Artificial Light at Night

  • Keep your bedroom dark and free of blue light from TVs, phones, and bright alarm clocks.

3. Get Plenty of Natural Sunlight During the Day

  • Exposure to natural light helps regulate your body’s circadian rhythm for better nighttime melatonin production.

4. Limit EMF Exposure at Night

  • Electromagnetic fields (EMFs) from WiFi routers, cell phones, and electronics may disrupt melatonin production—keep these devices away from your bed.

5. Eat Melatonin-Rich Foods

  • Certain foods naturally contain melatonin or support its production, including:

    • Tart cherries
    • Orange bell peppers
    • Tomatoes
    • Bananas
    • Barley, rice, oats
    • Walnuts, almonds
    • Pineapples
    • Turkey and chicken

6. Ensure You’re Getting Key Nutrients for Melatonin Production: Zinc, magnesium, vitamin B6, and folic acid are essential for melatonin synthesis.

While food sources contain much lower amounts of melatonin than supplements, including these foods in your evening meals or nighttime snacks can help naturally boost levels.

Melatonin’s Benefits Beyond Bone Health

Low melatonin levels have been linked to a higher risk of several chronic conditions, including:

  • Alzheimer’s and cognitive decline
  • Cardiovascular disease
  • Diabetes and metabolic disorders
  • Certain cancers

By improving melatonin levels naturally or through supplementation, you may be supporting better sleep, stronger bones, and long-term health.

Ready to See If Melatonin Is Right for You?

If you’re struggling with poor sleep, osteoporosis, or low bone density, melatonin may be the missing link to better rest and stronger bones.

Reach out today to find out if melatonin is the missing link to better sleep and stronger bones!

 

References:

1. Wang, K., Wu, Y., Yang, Y., Chen, J., Zhang, D., Hu, Y., . . . Liu, C. (2015, June). The associations of bedtime, nocturnal, and daytime sleep duration with bone mineral density in pre- and post-menopausal women. Retrieved June 19, 2017, from https://www.ncbi.nlm.nih.gov/pubmed?term=the associations of bedtime%2C nocturnal%2C and daytime sleep duration with bone mineral density in pre and post-menopausal women&cmd=correctspelling
2. Amstrup, A. K., Sikjaer, T., Heickendorff, L., Mosekilde, L., & Rejnmark, L. (2015). Melatonin improves bone mineral density at the femoral neck in postmenopausal women with osteopenia: a randomized controlled trial. Journal of Pineal Research,59(2), 221-229. doi:10.1111/jpi.12252
3. Melatonin‐micronutrients Osteopenia Treatment Study (MOTS): a translational study assessing melatonin, strontium (citrate), vitamin D3 and vitamin K2 (MK7) on bone density, bone marker turnover and health related quality of life in postmenopausal osteopenic women following a one‐year double‐blind RCT and on osteoblast‐osteoclast co‐cultures
4. Liu, J., Huang, F., & He, H. (2013). Melatonin Effects on Hard Tissues: Bone and Tooth. International Journal of Molecular Sciences,14(5), 10063-10074. doi:10.3390/ijms140510063
5. Maria, S., & Witt-Enderby, P. A. (2014). Melatonin effects on bone: potential use for the prevention and treatment for osteopenia, osteoporosis, and periodontal disease and for use in bone-grafting procedures. Journal of Pineal Research,56(2), 115-125. doi:10.1111/jpi.12116

Susan Brady

Master of Physical Therapy Doctor of Integrative Medicine Certified Integrative Health and Nutritionist

With over 30 years of experience in physical therapy, specializing in treating osteoporosis and musculoskeletal conditions, I have developed my BONES Method™—a holistic approach that naturally supports every aspect of bone health. This comprehensive method is designed to strengthen your bones, enhance overall well-being, and promote a balanced, vibrant life.