Melatonin is a natural hormone produced by the pineal gland – a small, pea-shaped gland in the center 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 surroundings. In the dark, more is produced, which makes us sleepy, while production decreases in bright light, keeping us awake and "alert." It is in many ways the antagonist of cortisol.
The primary function is the regulation of sleep. The vital substance signals our body when it is time to sleep and wake up.This is closely related to our circadian rhythm , the internal clock that determines our daily cycle of sleep and wakefulness. Melatonin plays a crucial role in regulating this rhythm, based on the light we are exposed to.
What affects our melatonin production?
Lifestyle changes can influence the body's own production. For example, a change in sleep habits, diet, or light exposure can affect the melatonin levels in the body. The blue light emitted by electronic devices such as smartphones and computers can inhibit melatonin production and thus make it harder to fall asleep. Therefore, it is recommended to reduce exposure to blue light in the evening 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 flaxseeds also contain higher amounts. Additionally, it is present in some proteins, including poultry, fish, and dairy products. The concentration of melatonin is particularly high in Montmorency cherries, which you will find in some sleep supplements .
As mentioned earlier, our brain also produces melatonin. This begins 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 well-being and feelings of happiness. When it gets dark, serotonin is converted into melatonin in the pineal gland. The pineal gland then releases the sleep hormone into the bloodstream.
Did you know?
Our gut bacteria are crucial in the production of serotonin . A whole 90% of the hormone is located in the gut! The starting point here is also the amino acid tryptophan, which can be converted by our microbiome through three different metabolic pathways.If our microbiome is out of balance (Dysbiosis), it can lead to impaired 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 for improving sleep in cancer patients with insomnia was investigated. 50 patients received either 3 mg of melatonin or a placebo orally daily for 14 days. The results showed significant differences in favor of the melatonin treatment regarding clinically relevant improvements in insomnia.
A large meta-analysis examined the effects of melatonin on primary sleep disorders based on 19 studies with 1683 participants. Compared to placebos , it significantly reduced the time to fall asleep and increased total sleep time. Long-term studies and studies with higher doses showed greater effects on reducing sleep onset latency and extending total sleep time. Overall sleep quality improved significantly in participants taking melatonin compared to placebos. The results suggest, that the molecule reduces sleep onset latency in the long term, increases total sleep time, and improves overall sleep quality.
Gastroesophageal Reflux Disease
In this study, the role of exogenous melatonin in the treatment of gastroesophageal reflux disease (GERD) was investigated in 36 individuals. The participants were divided into four groups and treated with melatonin alone, an acid blocker alone, or a combination of both over 4 and 8 weeks. The results showed that the "sleep hormone," alone or in combination with the PPI, contributes to the improvement of reflux disease, with the acid blocker alone being more effective compared to the melatonin monotherapy. The researchers' conclusion: Melatonin is a promising therapeutic agent for the treatment of GERD, however, 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 was investigated 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 various forms, including tablets, capsules, drops, and sprays. The choice of form often depends on personal preferences and individual needs.Melatonin sprays are sometimes preferred as they allow for faster absorption, while tablets and capsules may provide a slower release of the hormone.
The QNIGHT Relax Complex from MOLEQLAR contains, in addition to ashwagandha and sour cherry extract, melatonin-containing sour cherry fruit powder.
Side effects of melatonin
In general, the sleep hormone is considered safe. However, side effects may occur when taking melatonin supplements, including headaches, dizziness, nausea, and drowsiness. There are also concerns about possible interactions with other medications, particularly blood thinners and antidepressants. It is important to talk to a doctor before taking melatonin, especially if you are taking other medications or have certain health conditions.
Is an overdose possible?
An overdose of melatonin can lead to various unwanted side effects, including drowsiness the next day, confusion, headaches, dizziness, stomach discomfort, and even hallucinations. Especially in children, an overdose of melatonin can lead to unpredictable reactions, as their bodies may respond more sensitively to hormonal changes. It is therefore important not to exceed the recommended dosage.
Can the sleep hormone be addictive?
Regarding the risk of addiction, melatonin is generally not addictive, as it is a hormone and not a substance that causes euphoric or rewarding feelings.However, the misuse of melatonin for the treatment of sleep disorders can lead to the body becoming accustomed to it and developing a dependency. It is important to take melatonin only as directed and not to misuse it as a long-term solution for sleep problems. In case of persistent sleep disorders, it is advisable to address the underlying causes and consider alternative treatment methods.
Melatonin Gummies: A Sweet Alternative?
Melatonin gummies are a relatively new form of melatonin supplements that are particularly popular among 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 trouble taking conventional tablets.
How dangerous are the gummy bears?
Pediatricians have increasingly expressed concerns about the use of melatonin gummy bears in children. These concerns relate to the potential overdose of the sleep hormone as well as the long-term effects on children's health and development. Since the dosage of melatonin in gummy bears is often not accurately controlled and children tend to consume more than the recommended amount, there is a risk of unwanted side effects such as drowsiness the next day, mood swings, and possibly even hormonal disorders. Pediatricians therefore recommend treating the use of melatonin gummy bears in children with caution and considering alternative approaches to treating sleep disorders, especially with long-term use.It is advisable to consult a pediatrician before using melatonin in children to ensure appropriate dosage and application.
Melatonin & Longevity
Studies have shown that melatonin may play a role in extending lifespan and health in old age. A study from 2017 revealed a connection between melatonin and cellular health, contributing to longevity. It was about the Hallmarks of Agingg, specifically the function of the mitochondria, the powerhouses of our cells. These become increasingly weaker with age, leading to a mitochondrial dysfunction.The NAD levels decrease, which slows down energy metabolism. You can find more about this in our detailed NAD- article.
What happens with age?
With age, several factors can contribute to a lower melatonin level. 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. With increasing age, the number and function of pineal gland cells decrease, which can lead to a reduced production of melatonin.
Furthermore, age-related changes in sleep patterns and light exposure can affect melatonin production. Older adults tend to have less deep sleep and may be more susceptible to sleep disorders such as insomnia. This can lead to a decreased melatonin production, as melatonin is typically released during sleep.
Additionally, age-related conditions such as diabetes, heart disease, and neurological disorders can also impair melatonin production. These diseases can directly affect the function of the pineal gland or influence other factors in the body that regulate melatonin production.
Another important aspect is exposure to light. Older adults may spend less time outdoors and are less exposed to sunlight, which can impair the natural synthesis of melatonin, as sunlight is an important stimulus for the production of this hormone.
Therefore, it is believed that maintaining high levels of melatonin in the body can help delay or minimize the negative effects of aging.
