Melatonin

What is Melatonin, and what is it used for?

Melatonin is a natural hormone formed from tryptophan (an essential amino acid that we must take in the diet) and is involved in many physiological processes. In a nutshell, it is helpful in pathologies accompanied by circadian rhythm disorders and oxidative and inflammatory stress. As reported by the International Melatonin Institute, it was initially observed to be a molecule associated with neuroendocrine physiology, mainly reproduction. It was later discovered to be involved in regulating circadian rhythms, both hormonal and non-endocrine, such as sleep quality and wakefulness rhythms (or jet lag symptoms). More recently, it was identified as a hormone that modulates immune system activity. And a few years ago, it was shown to be a potent antioxidant and anti-inflammatory. In addition to all these functions, it is now also known to be an essential hormone in regulating mitochondrial function for the production of ATP, the form of energy that the cell uses for all its functions. Its usefulness is, therefore, much broader than many people think, and it is still being researched.

 

Melatonin and insomnia

Regarding its use in cases of sleep difficulties, it is indicated that although this condition must be diagnosed and treated by a doctor, there is already an international consensus that lists Melatonin as the first choice of treatment for insomnia, especially if you are 55 and older. Remember that, as with other medications; its use may cause interactions with other drugs or even cause greater sleep disturbances if consumed at inappropriate times. The use of Melatonin as an insomnia drug must therefore be issued with a doctor's prescription and will depend on the type of insomnia and its severity. The best Insomnia Diagnosis must include an examination of each patient's chronotype and circadian rhythm of endogenous Melatonin to see where the problem lies and thus know both the dose and the best time to administer it.


Does Melatonin decline with age?

Melatonin decreases with age. Specifically, its levels decline after age 35. In fact, at age 55, we already have about 40% less Melatonin than at age 35. This means that the ability to synchronize biological rhythms begins to disappear. Extra-pineal melatonin production also declines, and this loss of Melatonin reduces the body's antioxidant and anti-inflammatory defense capabilities and the defense capability of the cell itself, reducing the cell's ability to produce mitochondria energy. Therefore, there is now talk of an active role of melatonin loss in promoting aging.

 

Melatonin supplementation and diet

As for turning food into an ally in increasing melatonin levels in the body, it should be pointed out that intestinal absorption of Melatonin contained in food is low, so even following a proper and healthy diet, such as one that would be taken with, for example, a Mediterranean diet, can help restore Melatonin in the body that has been lost over the years. On top of this, it must be added that the amount of Melatonin contained in food is so small that it is expressed in "nanograms" (ng), or one billionth of a gram. Some examples of foods that contain a specific dose of Melatonin are, for instance, boletes (6,800 ng/g), roasted Arabica coffee beans (9,600 ng/g), or common mushrooms (6,400 ng/g). ng/g).

 

Does Melatonin increase with exercise?

The link between Melatonin and skeletal muscle was recently analyzed by the International Melatonin Institute, whose team concluded that exercise increases melatonin production and has a trophic effect on muscles, improving their performance. Melatonin, among other things, increases the production of ATP by muscle mitochondria, enhancing their performance and preventing muscle damage resulting from oxidative stress suffered during exercise.

 

Melatonin supplementation - advantages 

In recent years, this hormone has been widely used to treat sleep disorders and other pathologies. Although the body naturally produces it, it is also possible to introduce it into our body through supplements. Other benefits of Melatonin are as follows:

• Encourages sleep - The pineal gland is activated at night because it is stimulated by darkness. This increases the level of Melatonin in the body, which gives a feeling of relaxation and ultimately leads a person to sleep. But with sunlight, Melatonin decreases, causing the person to wake up. This is why Melatonin is known as the sleep hormone.

• It is an ally in the fight against aging - This hormone fights free radicals thanks to its antioxidant effects. Therefore, it serves to combat premature aging.

• Promotes growth - Various specialists claim that there is a link between Melatonin and the production of somatotropin, a hormone that regulates growth in children. For this reason, some specialists recommend it to improve growth problems in children.

• Helps you lose weight - A link between this hormone and appetite levels has been discovered, allowing some doctors to recommend melatonin-based supplements to help regulate feelings of satiety when eating. This hormone has the ability to reduce the amount of fat accumulated in tissues.

• Reduces migraines - This is a hormone that also has anti-inflammatory effects. For this reason, various specialists administer it to their patients to treat headaches and migraines.

It should be noted that despite this hormone's effectiveness in treating various conditions.

 

Additional health benefits of Melatonin

• Improves immune function - Melatonin production increases the body's natural defense mechanisms. This benefits the body, as it helps inhibit certain infections.

• Controls the production of gonadotropins - The sleep hormone melanin can also modulate the production of estrogen and progesterone. Hormones are responsible for the development and proper functioning of the male and female reproductive systems.

• Reduces feelings of stress - Many times, stress is caused by poor rest. That's why people with low melatonin levels are more prone to the disease. But when you have a good level of Melatonin in your body, you rest better, and as a result, feelings of stress are reduced.

Risks of taking Melatonin

Overall, evidence from recent clinical trials does not show short-term side effects that are common or significant for people who regularly consume Melatonin. As with all active substances, side effects such as fainting, chest pain, confusion, dizziness, or decreased red blood cell, platelet, or white blood cell counts have been reported in rare cases. To anticipate possible interactions, it's also a good idea to consult your doctor if you are being treated with anticoagulants, anticonvulsants, birth control pills, drugs prescribed for diabetes, hypotensive drugs, or immunosuppressants.

 

What dose of Melatonin do I need to take?

Faced with this question, once again, we must point out that your doctor must offer you a satisfactory, effective, and safe answer. Your doctor will also recommend whether you should opt for a drug containing this hormone or suggest taking a dietary supplement with this active ingredient. Daily doses of 0.5 to 5 mg have shown effectiveness in regulating sleep. In any case, Melatonin should be taken at night, about 40 minutes before going to bed.

 

What effect does a lack of Melatonin have on the body?

The lack of this hormone is usually very harmful to the body. This hormone regulates sleep and promotes the proper functioning of the body's biological processes. Here are some of the effects caused by a lack of Melatonin:

• Cell oxidation,

• Memory loss,

• Premature aging,

• Lack of concentration,

• Stress,

• Immune system problems.

You are more prone to melatonin deficiency and related diseases when you reach advanced age. In such cases, treatments based on this hormone are helpful.

 

What is the dose of Melatonin for clinical sleep medicine?

Knowing the appropriate dose to consume before taking melatonin supplement is important to improve sleep cycle. It should be noted that prior consultation with a doctor is necessary before consuming melatonin treatment. Doctors generally recommend that their adult patients take 1 to 2 tablets before bedtime, depending on the severity of insomnia.

 

How long does the effect of Melatonin last?

Taking the right doses of Melatonin supplements, its effects will last throughout the night, so patients should not worry that the hormone is making them sleep longer. 
It should be taken into account that the hormone level decreases in the presence of light, so at dawn, the level of Melatonin decreases, leading to the patient waking up.

 

What side effects does Melatonin have in adults?

The sleep hormone also has unpleasant side effects, especially without medical administration or prior testing. Here are some of the symptoms that occur when consuming this hormone:

• Headache

• Dizziness

• Nausea

• Mood changes

These side effects do not occur in everyone. Everything will depend on the dose size and the patient's health. They do not happen in doses supplied by drugs or supplements.

 

Conclusion

Melatonin has proven to be the most effective and healthy way to improve sleep problems. It also provides various benefits for immune system health and maintaining proper cellular function. Although some melatonin-based medications can be purchased over the counter, it's best to visit your doctor for a health evaluation, especially if you want to give Melatonin to children.