Melatonin

What is Melatonin?

Melatonin is a hormone produced naturally by the pineal gland in the brain. It plays a crucial role in regulating sleep-wake cycles and promoting healthy sleep. As a dietitian, I often get asked about melatonin and its potential benefits for sleep disorders and jet lag. Let me break it down for you in simple terms.

Melatonin is primarily responsible for regulating our body’s internal clock, known as the circadian rhythm. This rhythm helps control our sleep-wake cycle, as well as other biological processes such as hunger, body temperature, and blood pressure. Melatonin levels naturally rise in the evening as darkness sets in, signaling to our body that it’s time to sleep. During the night, melatonin levels remain high, promoting deep and restful sleep. Then, with the arrival of morning light, melatonin levels drop, allowing us to wake up and start our day.

What are the benefits of Melatonin?

Melatonin is a hormone produced naturally by the body’s pineal gland, which is located in the brain. It plays a crucial role in regulating the body’s sleep-wake cycle, helping to promote healthy sleep patterns. However, melatonin also offers several other health benefits that can assist in achieving certain health goals and managing specific health conditions.

1. Improving Sleep Quality

The most well-known and common use of melatonin is for improving sleep quality. Melatonin supplements are often used by individuals who have difficulty falling asleep, staying asleep, or have disrupted sleep cycles due to jet lag or shift work. Research has shown that melatonin can effectively decrease the time it takes to fall asleep, improve overall sleep duration, and enhance sleep quality.

2. Managing Insomnia

Insomnia is a sleep disorder characterized by persistent difficulty falling asleep or staying asleep. Melatonin supplementation can be an effective tool for managing insomnia. Studies have shown that melatonin can help individuals with insomnia fall asleep faster and experience improved sleep quality, thus providing relief from the symptoms of insomnia.

3. Alleviating Jet Lag

Jet lag is a common disturbance in sleep patterns that occurs when traveling across time zones. Taking melatonin before and during travel has been shown to help regulate sleep patterns and reduce jet lag symptoms. Melatonin can help individuals adjust to new time zones by helping to reset the body’s internal clock, minimizing the disruption to sleep quality and overall well-being.

4. Supporting Healthy Aging

As we age, our natural production of melatonin decreases. This decrease in melatonin production has been associated with sleep disorders, such as insomnia, and age-related conditions. Supplementing with melatonin can help support healthy sleep patterns in older adults, potentially alleviating sleep disturbances and improving overall well-being.

5. Managing Migraines

Research suggests that melatonin may play a role in reducing the frequency and intensity of migraines. Migraine sufferers often experience disruptions in sleep patterns, and melatonin can help regulate sleep-wake cycles, potentially reducing the occurrence of migraines. Studies have shown that melatonin supplementation can help prevent migraines and reduce the duration and severity of migraines when they do occur.

6. Supporting Mental Health

Melatonin may also have benefits for mental health conditions such as depression and anxiety. Research has shown that individuals with these conditions often have disrupted sleep patterns, and melatonin supplementation can help regulate sleep-wake cycles, leading to improved mood and overall mental well-being.

7. Enhancing Cancer Treatment

Melatonin has been studied for its potential role in enhancing cancer treatment. Some research suggests that melatonin may have antioxidant and immune-boosting properties, which could help support the body’s fight against cancer cells. Additionally, melatonin may help reduce the side effects of chemotherapy and radiation therapy, such as insomnia and fatigue.

What are the Side-effects of Melatonin?

While melatonin is generally safe, it is essential to be aware of possible adverse reactions that may occur.

1. Daytime Drowsiness and Fatigue

One of the most commonly reported side-effects of melatonin is daytime drowsiness and fatigue. Since melatonin promotes sleep, taking it during the day or in higher doses may affect your alertness and leave you feeling tired. It is recommended to take melatonin at least two hours before your desired bedtime to optimize its sleep-inducing effects and minimize daytime sleepiness.

2. Headaches and Dizziness

Some individuals may experience headaches or dizziness after taking melatonin supplements. These side-effects are typically mild and can often be resolved by adjusting the dosage or timing of melatonin intake. If you notice persistent or severe headaches or dizziness, it is important to consult with a healthcare professional to determine the best course of action for you.

3. Nausea and Upset Stomach

Melatonin supplementation has been associated with gastrointestinal symptoms such as bloating, gas, nausea, diarrhea in some individuals. These side-effects are generally temporary and tend to subside as your body adjusts to the supplement. It is advisable to start with a low dosage and gradually increase it if necessary, while monitoring how your body responds.

4. Mood Changes and Vivid Dreams

While not as common, melatonin may cause mood changes, including increased irritability or feelings of depression. Additionally, some individuals have reported experiencing vivid dreams or nightmares after taking melatonin. If you notice significant changes in your mood or vivid dreams that impact your daily functioning, it is recommended to discontinue melatonin use and consult with a healthcare professional.

5. Hormonal Interactions

Melatonin may interact with certain hormones in the body, particularly reproductive hormones such as estrogen and progesterone. Pregnant or breastfeeding individuals, as well as those with hormone-sensitive conditions or taking hormone therapies, should exercise caution when considering melatonin supplementation. Consulting with a healthcare professional is crucial to ensure the safe use of melatonin and minimize any potential hormonal interactions.

What are the various types of Melatonin?

Melatonin is a hormone naturally produced in the body that helps regulate sleep-wake cycles. However, it is also available as a dietary supplement in various forms. Let’s take a closer look at the different types of melatonin:

Capsules and Tablets

Capsules and tablets are the most common forms of melatonin supplements. They are easy to find and convenient to use. These types of melatonin are available in different strengths, typically ranging from 1 to 10 milligrams (mg). For most people, a low dose of 0.5 to 3 mg is sufficient to improve sleep quality and duration. It is important for individuals to start with the lowest effective dose and adjust accordingly. These supplements are typically taken orally, 30 minutes to an hour before bedtime.

Liquid Melatonin

Liquid melatonin is another popular form of the supplement. It is ideal for individuals who have difficulty swallowing capsules or tablets, such as children or older adults. Liquid melatonin is available in dropper bottles or measured spoonfuls, making it easy to control the dosage. It is typically recommended to take liquid melatonin in the same way as capsules or tablets, around 30 minutes before bedtime.

Sublingual Melatonin

Sublingual melatonin refers to melatonin that is placed under the tongue and absorbed through the mucous membranes, bypassing the digestive system. This allows for faster absorption and may result in quicker sleep onset. Sublingual tablets or dissolvable strips are often available in lower doses, typically ranging from 0.5 to 3 mg. It is important to follow the recommended dosage instructions for sublingual melatonin to avoid excessive intake.

Time-Release Melatonin

Time-release melatonin is formulated to release melatonin gradually over an extended period of time. This type of melatonin is often used by individuals who have trouble staying asleep throughout the night. By delivering melatonin in a controlled manner, time-release supplements may support a more restful and continuous sleep. It is crucial to follow the specific instructions for time-release melatonin, as these supplements are not designed to be broken or crushed.

Chewable Melatonin

Chewable melatonin is a suitable option for individuals who prefer not to swallow capsules or tablets. These supplements are available in various flavors, making them more enjoyable to consume. Chewable melatonin is typically available in lower doses, ranging from 0.5 to 3 mg. It is important to read the manufacturer’s instructions for chewable melatonin to ensure proper use.

Topical Melatonin

Topical melatonin is an alternative form of the supplement that is applied directly to the skin. It is commonly used as a cream or gel and may be beneficial for individuals who have difficulty with oral intake or absorption. When applied to the skin, melatonin is gradually absorbed into the bloodstream. Topical melatonin may be particularly helpful for individuals with sleep disorders related to circadian rhythm disturbances or shift work. It is advisable to consult with a healthcare professional before using topical melatonin for proper guidance and dosage recommendations.

How does Melatonin work?

Melatonin is produced by a small gland in our brain called the pineal gland. It is primarily released in response to darkness and helps regulate our sleep patterns. The production of melatonin is influenced by the amount of light exposure we receive. When it’s dark, the pineal gland begins to produce more melatonin, making us feel drowsy and promoting sleep. On the other hand, when we’re exposed to bright light, melatonin production decreases, signaling our body that it’s time to wake up and be alert.

Not only is melatonin responsible for regulating our sleep-wake cycle, but it also acts as a potent antioxidant. Oxidative stress, which occurs when there’s an imbalance between free radicals and antioxidants in our body, can lead to cell damage and contribute to various chronic diseases. Melatonin’s antioxidant properties help to neutralize these harmful free radicals, reducing the risk of oxidative damage.

Furthermore, melatonin has been studied for its potential role in immune function. It has been found to have immunomodulatory effects, meaning it can regulate and modulate the immune response. This may be particularly relevant in individuals with compromised immune systems or those who frequently experience disrupted sleep patterns, as melatonin’s immune-enhancing properties can help support a healthy immune system.

Another area of interest is melatonin’s impact on our gastrointestinal (GI) system. Melatonin receptors are present in various parts of the GI tract, including the stomach and intestines. Researchers have found that melatonin can influence GI motility, the movement of food through our digestive system. Additionally, it may help protect the lining of our stomach and intestines, promoting a healthy gut environment.

Recommended dosage of Melatonin

Melatonin is a hormone naturally produced in the body that plays a significant role in regulating sleep-wake cycles. It is commonly used as a supplement to improve sleep quality and timing, especially for individuals struggling with insomnia or jet lag. However, it is essential to determine the appropriate dosage based on factors such as age, gender, needs, and health goals.

1. Adults:

For adults experiencing occasional difficulty falling asleep, a dosage of 1-3 milligrams of melatonin taken about an hour before bedtime is generally recommended. However, for individuals over 55 years of age or those with severe sleep disorders, a higher dosage of up to 10 milligrams may be more suitable. It’s crucial to start with a lower dose and gradually increase as needed, under the guidance of a healthcare professional.

2. Children and Adolescents:

Melatonin supplements should only be used in children and adolescents under the guidance of a healthcare professional. Dosages can vary based on age and specific needs. For example, younger children may require lower doses of around 0.5-1 milligram, while adolescents may benefit from slightly higher doses of 1-3 milligrams. It’s important to note that establishing a consistent sleep routine and addressing any underlying sleep issues should be prioritized before considering melatonin supplementation in this population.

3. Women:

There is no specific recommended dosage of melatonin for women that differs from the general guidelines mentioned earlier. However, it is important to consider hormone fluctuations throughout the menstrual cycle and potential interactions with other medications or hormonal therapies. As always, consulting with a healthcare professional is crucial to ensure safety and effectiveness.

4. Specific Health Goals:

Individuals with specific health goals, such as shift workers or those dealing with jet lag, may require different dosages of melatonin. In these cases, a higher dose, generally between 1-5 milligrams, taken in the late afternoon or early evening, may help adjust sleep patterns to align with desired sleep-wake cycles. However, it is advised to consult with a healthcare professional to determine the most appropriate dosage and timing for individual circumstances.

Natural and Food Sources of Melatonin

Melatonin is a hormone that plays a crucial role in regulating our sleep-wake cycle. While it is commonly available in supplement form, many individuals prefer to obtain it naturally through their diet. Today, I’m here to shed some light on the top food sources of melatonin.

Tart Cherries: These delicious and juicy fruits are one of the richest sources of melatonin. Research has shown that consuming tart cherry juice or eating whole cherries can significantly increase melatonin levels and improve sleep quality. To incorporate tart cherries into your diet, consider enjoying a glass of cherry juice or adding some to your morning smoothie.

Walnuts: Not only are walnuts a great source of healthy fats and antioxidants, but they also contain a decent amount of melatonin. Snacking on a small handful of walnuts before bed can provide you with a natural dose of melatonin and promote better sleep.

Almonds: These nutrient-dense nuts are another excellent source of melatonin. Almonds are also packed with magnesium and tryptophan, which further support relaxation and sleep. Including a handful of almonds in your evening snack can be a healthy and natural way to boost your melatonin levels.

Mushrooms: Certain types of mushrooms, such as portobello and shiitake, naturally contain melatonin. These versatile and delicious fungi can be incorporated into various dishes, such as salads, stir-fries, or even as a meat substitute in burgers. Adding mushrooms to your meals not only enhances flavor but also provides you with a dose of melatonin.

Pineapples: This tropical fruit is not only a delicious summertime treat but also a natural source of melatonin. Pineapples contain bromelain, an enzyme that helps increase the production of melatonin in our body. Therefore, enjoying some fresh pineapple as a dessert or adding it to smoothies can be a tasty way to boost melatonin levels.

Frequently Asked Question on Melatonin

What is melatonin and what does it do?

Melatonin is a hormone naturally produced by the pineal gland in the brain. It helps regulate the sleep-wake cycle, also known as the circadian rhythm. Melatonin levels typically rise in the evening when it is dark, signaling to the body that it is time to sleep. This hormone plays a crucial role in maintaining a healthy sleep pattern and is often used as a supplement to improve sleep quality.

Can melatonin cause weight gain?

No, melatonin does not cause weight gain. In fact, melatonin is often used as a supplement to aid weight management, as good sleep is important for maintaining a healthy weight. Poor sleep can disrupt hormone levels and appetite regulation, leading to weight gain. By improving sleep quality, melatonin indirectly supports weight management efforts.

What is the recommended dosage of melatonin for adults?

The recommended dosage of melatonin for adults varies depending on the individual and the specific sleep issue. For general sleep disturbances, a typical starting dose is 0.5-5 mg taken 30-60 minutes before bedtime. However, it is always best to consult with a healthcare professional who can assess your specific needs and provide personalized dosage recommendations.

Is melatonin safe for long-term use?

Melatonin is generally considered safe for short-term use, up to three months. However, its long-term effects have not been extensively studied, so prolonged use should be done under the guidance of a healthcare professional. Additionally, it is important to note that melatonin is a hormone and should not be used as a substitute for proper sleep hygiene practices.

Can melatonin be used for children?

Melatonin can be used for children under the guidance of a healthcare professional. It may be recommended for children with certain sleep disorders or conditions that impact their ability to fall asleep and stay asleep. However, it is crucial to consult with a healthcare professional who can determine the appropriate dosage and usage for children.

Can melatonin help with jet lag?

Yes, melatonin can be helpful in managing the symptoms of jet lag. When traveling to a different time zone, taking melatonin at the appropriate time can help reset your sleep-wake cycle and aid in adjusting to the new schedule. It is recommended to take melatonin close to the desired bedtime at your destination. However, it is important to note that melatonin alone may not fully eliminate the symptoms of jet lag, and other strategies such as light exposure and proper sleep hygiene should also be considered.

What are some natural food sources of melatonin?

Melatonin is naturally found in some foods, although the amounts may not be significant enough to induce a noticeable effect. Foods that contain small amounts of melatonin include tart cherries, walnuts, almonds, flaxseeds, and tomatoes. Incorporating these foods into your diet may provide additional nutritional benefits, but most individuals rely on supplemental melatonin for sleep support.

Is melatonin addictive?

Melatonin is not considered addictive. It is a naturally occurring hormone in the body, and taking melatonin supplements does not lead to dependency or addiction. However, it is always best to use melatonin as directed and avoid excessive or long-term use without the guidance of a healthcare professional.

Scott Gooding

B.Sc, Holistic Nutrition Coach

Nutritionist

Scott is the Founder of The Good Farm Shop, Holistic Nutrition Coach, Sports Nutritionist, Exercise Specialist and author of 9 Health Books. He has done his Bachelor's in Exercise Physiology from De Montfort University.