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Melatonin

Melatonin

Melatonin is a natural hormone produced by the pineal gland – a small, pea-shaped gland in the middle of the brain. It is crucial for our sleep-wake cycle and is sometimes referred to as the "sleep hormone"The production of the molecule depends on the brightness of our environment. More is produced in the dark, which makes us sleepy, while the production of bright light decreases, which keeps us awake and alert. It is in many aspects the counterpart of cortisol.

The primary function is the sleep regulation. The vital substance signals to our body when it is time to sleep and wake up. This is closely linked to our circadian rhythm , the internal clock that governs our daily cycle of sleep and wakefulness. Melatonin plays an essential role in setting this rhythm based on the light we are exposed to.

What influences our melatonin production?

Lifestyle changes can affect the body's production. For example, changing sleep habits, diet, or light exposure can affect melatonin levels in the body. The blue light, often emitted by electronic devices such as smartphones and computers, can inhibit melatonin production and thus make it difficult to fall asleep. Therefore, it is recommended to reduce exposure to blue light in the evening hours to ensure good sleep quality.

Where does melatonin occur?

In addition to dietary supplements, the molecule can also be found in certain foods. These include fruits and vegetables such as Cherries, corn, asparagus, tomatoes, pomegranates, olives, grapes, broccoli and cucumbers. Some grains, nuts and seeds such as rice, barley, oats, walnuts and flaxseed also contain higher amounts. It is also found in some proteins, including poultry, fish and dairy products. The melatonin concentration is particularly high in sour cherries of the variety Montmorencythat you can find in some sleep supplements you will find.

As already mentioned, our brain also produces melatonin. This starts with the amino acid tryptophan. It is converted with the help of enzymes into another compound called 5-hydroxytryptophan. This is then converted into serotonin, a neurotransmitter associated with feelings of well-being and happiness. When it gets dark, the serotonin in the pineal gland is converted into melatoninThe pineal gland then releases the sleep hormone into the bloodstream.

Did you know?

Our intestinal bacteria are crucial in the production of serotonin involved. Whole 90% of the hormone are in the intestine! The starting point here is also the amino acid tryptophan, which from our microbiome can be converted via three different metabolic pathways. If our microbiome is out of balance (dysbiosis) may affect production. probiotics and prebiotics can help in this case.

Health Effects of Melatonin

sleep quality and duration

In a double-blind study The effectiveness of melatonin to improve sleep sleep in cancer patients with insomnia. 50 patients received either 3 mg of melatonin or a placebo orally daily for 14 days. The results showed significant differences in favor of melatonin treatment regarding clinically relevant improvements in insomnia.

In a large meta-analysis, the effects of melatonin on primary sleep disorders were examined using 19 studies with 1683 participants. Compared to placebo it significantly reduced the time to fall asleep and increased the total sleep timeLong-term studies and studies with higher doses showed greater effects on reducing sleep onset latency and increasing total sleep time. Overall sleep quality improved significantly in subjects taking melatonin compared to placebo. The results suggest that that the molecule reduces sleep onset latency, increases total sleep time and improves overall sleep quality in the long term.

Gastroesophageal reflux disease

This study investigated the role of exogenous melatonin in the treatment of gastroesophageal reflux disease (GERD) in 36 people. Participants were divided into four groups and treated with melatonin alone, an acid blocker alone, or a combination of both for 4 and 8 weeks. The results showed that the "sleep hormone", alone or in combination with the PPI, helps improve reflux disease, with the acid blocker alone being more effective compared to melatonin monotherapy. The researchers' conclusion: Melatonin is a promising therapeutic agent for the treatment of GERDHowever, further studies are needed to confirm the efficacy and long-term safety of melatonin.

Human Growth Hormone

In a double-blind, randomized crossover study The influence of exogenous melatonin in different doses (0.05 mg, 0.5 mg or 5.0 mg)  on the secretion of pituitary hormones in eight healthy male volunteers. The results showed that melatonin caused dose-dependent changes in the circulating concentrations of oxytocin and vasopressin, with a dose of 0.5 mg having a stimulating effect and 5.0 mg having an inhibitory effect. These two doses stimulated the release of growth hormones.

Different forms of melatonin as a supplement

The sleep hormone is available in a variety of forms, including tablets, capsules, drops and sprays. The choice of form often depends on personal preference and individual needs. Melatonin sprays are sometimes preferred as they allow for faster absorption, while tablets and capsules can provide a slower release of the hormone.

side effects of melatonin

In general, the sleep hormone is considered safe.Still, there may be side effects when taking melatonin supplements, including headaches, dizziness, nausea, and drowsiness. There are also concerns about potential interactions with other medications, particularly blood-thinning medications and antidepressants. It's important to talk to a doctor before taking melatonin, especially if you're taking other medications or have certain health conditions.

Is an overdose possible?

An overdose of melatonin can lead to various unwanted side effects, including next-day drowsiness, confusion, headaches, dizziness, stomach upset, and even hallucinations. In children in particular, an overdose of melatonin can lead to unpredictable reactions, as their organisms may be more sensitive to hormonal changes. It is therefore important not to exceed the recommended dosage.

Can the sleep hormone be addictive?

As for the risk of addiction, melatonin is generally not addictive because it is a hormone and not a substance that causes a euphoric or rewarding feeling. Nevertheless, misusing melatonin to treat sleep disorders can cause the body to become accustomed to it and develop a dependence on it. It is important to only take melatonin as directed and not to misuse it as a long-term solution to sleep problems. If sleep problems persist, it is advisable to treat the underlying causes and consider alternative treatment methods.

Melatonin Gummies: A Sweet Alternative?

Melatonin gummies are a relatively new form of melatonin supplement that is particularly popular with children and people with swallowing difficulties. These gummies contain a specific amount of the sleep hormone per serving and offer a pleasant and easy-to-dose option for those who have difficulty taking traditional tablets.

How dangerous are the gummy bears?

Pediatricians have increasingly raised concerns about the use of melatonin gummies in children. These concerns relate to the potential for overdose of the sleep hormone as well as the long-term effects on children's health and development. Since the dosage of melatonin in gummies often cannot be precisely controlled and children tend to consume more than the recommended amount, there is a risk of unwanted side effects such as next-day sleepiness, mood swings, and possibly even hormonal disruption. Pediatricians therefore recommend that the use of melatonin gummies in children be approached with caution and that alternative approaches to treating sleep disorders be considered, especially for long-term use. It is advisable to consult a pediatrician before using melatonin in children to ensure appropriate dosage and use.

Melatonin & Longevity

Studies have shown that melatonin may play a role in extending lifespan and health in old age. study A 2017 study revealed a link between melatonin and cellular health, which contributes to longevity.The focus was on the Hallmarks of AginG, more specifically about the function of mitochondria, the power plants of our cells. These become weaker with age, leading to a mitochondrial dysfunction. The NAD levels decrease and the energy metabolism is slowed down. You can find out more about this in our detailed NAD-Article.

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What happens in old age?

As we age, several factors can contribute to lower melatonin levels. One of the main reasons is the natural aging process, which may be associated with changes in the functioning of the pineal gland, the main organ for melatonin production in the body. As we age, the number and function of pineal gland cells decreases, which can lead to reduced production of melatonin.

In addition, age-related changes in sleep patterns and light exposure can affect melatonin production. Older people tend to have less deep sleep and may be more prone to sleep disorders such as insomnia. This can lead to reduced melatonin production, as melatonin is normally released during sleep.

In addition, age-related diseases such as diabetes, heart disease and neurological disorders also affect melatonin production. These diseases can directly affect the function of the pineal gland or affect other factors in the body that regulate melatonin production.

Another important aspect is exposure to light. Older people may spend less time outdoors and have less exposure to sunlight, which can affect the natural synthesis of melatonin, since sunlight is an important stimulus for the production of this hormone.

Therefore, it is believed that maintaining high levels of melatonin in the body may help delay or minimize the negative effects of aging.

Literature

  1. https://pubmed.ncbi.nlm.nih.gov/28387721/
  2. https://pubmed.ncbi.nlm.nih.gov/28387721/
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3656905/
  4. https://pubmed.ncbi.nlm.nih.gov/20082715/
  5. https://www.ncbi.nlm.nih.gov/pubmed/10594526
  6. https://pubmed.ncbi.nlm.nih.gov/12607824/
  7. https://pubmed.ncbi.nlm.nih.gov/27836641/
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