Never mix these two supplements, this combination can put you in danger.
In general, St. John’s wort and melatonin are taken for different reasons: firstly, as a natural remedy to relieve anxiety and mild depression, and secondly, to fall asleep faster. But it’s not uncommon to be tempted to take these two supplements together if, for example, dark thoughts are keeping you from sleeping.
However, when multiple drugs act on the brain, hormones, or liver at the same time, their effects can increase in unpredictable ways, sometimes causing serious problems. And Experts strongly advise against this St. John’s wort-melatonin combination as it is not without risk.
How St. John’s wort and melatonin strengthen each other
“It is not recommended to combine St. John’s wort and melatonin as this combination can cause excessive sleepiness, dizziness, difficulty concentrating and poor coordination, making daily activities dangerous,” explains Shelley Balls, a nutritionist interviewed by Parade Magazine. “For example, you could fall and injure yourself at home or get into a car accident.”
Even if the doses are spread out over time throughout the day (St. John’s wort in the morning and melatonin in the evening), the overall sedative effect can remain significant, according to the expert, especially if alcohol, benzodiazepines or other relaxing plants are also consumed. For seniors, frequent drivers or night shift workers, this accumulation of nutritional supplements becomes a real risk factor.
Two particularly active plants
The St. John’s wort is used to combat mood and stressHowever, it is also known to accelerate the metabolism of many drugs in the liver, which can potentially speed up their excretion and reduce their effectiveness. “This is particularly true for cardiac treatments, antiretroviral medications, anticoagulants, and even birth control pills,” explains Dr. Casey Greene, a pharmacist who was also interviewed by Parade.
Melatonin is not neutral either. The health insurance company reports interactions with benzodiazepines, certain antiepileptic drugs or antibiotics such as rifampicin. Although the benefit remains small (a few minutes of sleep savings), concurrent use with St. John’s Wort may increase sleepiness and interfere with other ongoing treatments.
What experts recommend before adding St. John’s wort and melatonin
For the nutritionist, grading the dosage over time is not a reliable solution, as the induction of liver enzymes by St. John’s wort lasts for several days. She recommends not taking both at the same time unless your doctor or pharmacist specifically recommends it. Dr. Greene emphasizes, “It’s important to always tell your doctor about any supplements you take.”
He reminds us that it is safer to lower cortisol (the stress hormone) and boost melatonin (the sleep hormone) by adopting a new lifestyle:
- Dinner earlier and lighter.
- Avoid caffeine at least 6 to 8 hours before bedtime.
- Engage in regular physical activity to stabilize cortisol.
- Favor sleep-promoting foods such as milk, oats, fish, nuts and eggs.
