Melatonin is a hormone produced in the human body to regulate biorhythms, wake cycles, and sleep cycles. In fact, it regulates the transition to the deep phase of dreams, due to which it is often called the “sleep hormone”. Melatonin affects the immune and hormonal systems, and its synthesis directly influences levels of cortisol, testosterone, serotonin, and dopamine.
Among other things, melatonin affects the hormonal and immune systems of the body, and also indirectly affects mood, since its synthesis is closely related to the synthesis of the happy hormone serotonin. Regular intake of melatonin tablets is often prescribed to people over 50 years of age, since its natural production decreases with age, creating problems with sleep.
Should you take melatonin supplements?
The benefits of taking daily melatonin preparations have been noted for people over 50-55 years old. Since the natural production of the sleep hormone decreases with age, low levels can negatively affect the functioning of various body systems (including high cortisol), significantly accelerating the onset of aging. In this case, you can drink melatonin in low dosages every day.
The relationship between biorhythms and melatonin levels
The body of each person has clear biorhythms of sleep and wakefulness, changing depending on external conditions, the most significant of which is the brightness of the ambient light. At night (in fact, in the evening), the hormone melatonin begins to be produced, thus preparing various body systems for early sleep.
It is the production of melatonin (and its sufficient level in the blood) that is the main signal for the transition of the brain to a deep phase of sleep. With a low level of this hormone, sleep becomes superficial and “non-restorative”, and insomnia appears. In addition, an insufficient level of melatonin production often leads to a bad mood and the development of depression.
When is melatonin produced?
As we noted above, the concentration of melatonin in human blood has a noticeable daily rhythm associated with daylight hours. In healthy people, the maximum production of the sleep hormone is observed between midnight and 5 o’clock in the morning – this period accounts for up to 70% of the total production of melatonin by the body (approximately 20-30 mcg).
At the same time, the natural production of the sleep hormone melatonin is stopped not only by bright daylight but also by the use of electronic devices with a luminous screen. That is why people suffering from chronic insomnia are strongly discouraged from using a computer, mobile phone, or even watching TV for 2-3 hours before going to bed.
Melatonin in food
Natural melatonin is found in some foods (see table below), but its amount is negligible and is not able to have any noticeable effect on sleep. For example, the richest melatonin food, walnuts, contains approximately 300 ng (or 0.0003 mg) – while the minimum dosage of melatonin in tablets is 1 mg.
Since melatonin acts as an antioxidant in foods, it performs the same function in the human body. In fact, during sleep, it penetrates the tissues and organs of the body, successfully neutralizing the effects of oxidative processes and protecting DNA. In simple terms, melatonin is an important tool in preventing the aging of the body.
Melatonin content in foods
| Product | Melatonin per 100g |
| Walnuts | 250 – 300ng |
| Mustard seeds | 190 – 220ng |
| Corn | 180 – 200ng |
| Rice | 150 – 160ng |
| Ginger root | 140 – 160ng |
| Peanut | 110 – 120ng |
| Pearl barley | 80 – 90ng |
| Oat groats | 80 – 90ng |
| Asparagus | 70 – 80ng |
Melatonin deficiency and depression
The place where melatonin is produced in the body is the pineal gland (the pineal gland located in the brain). In addition to the sleep hormone, the pineal gland also synthesizes serotonin, called the good mood hormone. At the same time, the source of raw materials for both hormones is the same substances – insufficient synthesis of melatonin is always associated with the insufficient synthesis of serotonin.
In turn, a deficiency of serotonin leads to a slowdown in thought processes, a deterioration in mood, and the development of depression. Traditionally, a lack of serotonin is treated with antidepressants, but before you start taking them, it is much safer to try melatonin tablets – there is a good chance that this will help solve the problem.
Where to get melatonin supplements?
Knowing the chemical formula of melatonin allows you to produce it in the form of pills. In most countries of the world, melatonin is sold without a prescription, since it is considered a dietary supplement, and not a full-fledged drug.
When buying melatonin tablets, first of all, pay attention to the dose of the active substance – start with 1 mg, moving to 5 mg only if lower doses are ineffective. Melatonin is taken about 10-15 minutes before bedtime, on an empty stomach, while in bed with subdued lights. It is important to remember that bright light destroys its effect.
Why should you take melatonin?
Melatonin pills are often the best treatment for jet lag after long flights. In fact, in this case, manual reconfiguration of sleep and wakefulness modes is performed, and the brain receives a direct signal that it is time to sleep, regardless of what time the body’s biological clock “shows”.
Melatonin is also recommended for people with moderate forms of insomnia and women during menopause – in both cases, the sleep hormone will help both fall asleep faster and improve the overall quality and depth of sleep. That is why melatonin tablets are one of the main drugs for “biohacking” – optimizing the body’s work with the help of dietary supplements.
Side effects of melatonin
In rare cases, taking melatonin tablets can interfere with ovulation, so this substance is not recommended for women who want to become pregnant. Since the hormone melatonin can make a person a little drowsy and lethargic, its use is contraindicated when driving vehicles or when working with moving mechanisms.
Among other things, melatonin pills are not recommended for people suffering from any type of internal bleeding (including stomach ulcers), or for people with high blood pressure or diabetics taking medication to normalize blood sugar levels. Combining melatonin and antidepressants can also be harmful.
The sleep hormone melatonin is the most important regulator of the body’s biorhythms. In healthy people, melatonin is produced mainly at night, contributing to the transition to a deep phase of sleep. Taking melatonin tablets can help fight mild forms of insomnia, as well as facilitate acclimatization during sudden jet lag.