Table of Contents
What is it and what is it for
Melatonin is a hormone that serves regulate circadian rhythms and the sleep-wake cycle.
In the animals, melatonin is produced by the pineal gland of the brain, also known as the epiphysis, from another hormone, serotonin. It seems that some too plants and various invertebrates produce melatonin, in which the role of this molecule is not yet understood.
In the’man, on the other hand, the importance of melatonin in regulation of daily rhythms: thanks to the increase and decrease in melatonin levels, the body obtains information about the time of day and the season of the year and behaves accordingly. The production of melatonin is in fact directly linked to the hours of light: normally the concentration of melatonin increases as the sun goes down and remains high during the night, and then gradually decreases starting from dawn during the course of the day. Fluctuations in melatonin proceed in the reverse order to cortisol, known as the stress hormone; cortisol levels rise in the morning and gradually decrease throughout the day.
The trend of melatonin allows our body to a perceive the hours of light and, consequently, to understand what time of day you are based on the season of the year, thus adjusting the biological clock. In the evening, when melatonin increases, our body prepares to rest, while in the morning – when melatonin decreases, leaving room for cortisol – the body understands that it’s time to wake up and face the day. It also appears that melatonin is involved in the regulation of body weight and that it helps support the immune system and prevent aging and oxidative damage caused by excess free radicals.
Melatonin levels tend to decrease with advancing age and they can be deficient in those with a serotonin deficiency. Low melatonin levels are associated with sleep disorders, therefore, those suffering from insomnia often resort to melatonin supplements to promote rest. On the market there are several products formulated with melatonin, alone or in association with plant extracts with a relaxing and sedative action, which work in synergy with melatonin to increase its calming effect.
Benefits
Melatonin has action sedative, relaxing and antioxidant. As we have seen, it is a hormone that regulates our biological clock, so its integration can improve any sleep disorders related to circadian rhythm disorders. In these cases, it is generally recommended to take melatonin before bedtime, at dosages between 300 milligrams and one gram, possibly in supplements formulated for controlled overnight release. TO dosages less than 300 milligrams, melatonin also appears to be useful for managing the symptoms of jet lag, a phenomenon that occurs during travel due to time zones and causes insomnia, disorientation and loss of appetite.
L’integration with melatonin is recommended in case of insomnia especially in the elderly since, with the passing of age, the levels of melatonin decrease. Other causes of melatonin deficiency may relate deficiency of serotonin or the amino acid tryptophan, precursor of serotonin. Often, in supplements containing melatonin, this molecule is associated with sedative plant extracts that enhance its action. In natural products against insomnia, for example, in addition to melatonin, extracts of valerian root, lemon balm, hops, passion flower, chamomile or poppy flowers.
In addition to the benefits in cases of insomnia, melatonin appears to have too property immunomodulators and antioxidants and its intake could therefore prevent chronic diseases and damage caused by free radicals and slow down the aging process.
Contraindications
Melatonin supplements are contraindicated in people who are allergic to one or more components present in the product. Melatonin is also not recommended during pregnancy and lactation, in children and in people suffering from liver and kidney diseases.
The intake of melatonin at the normally recommended doses it has no side effects significant but, at high dosages, it can cause gastrointestinal disorders and difficulties in maintaining the ideal weight. High doses of melatonin could also lead to daytime sleepiness, decreased attention and concentration, feelings of fatigue, headache and a lowered mood.
If you are taking any medications, it is advisable to inform your doctor, pharmacist or herbalist before resorting to supplementing with melatonin. Melatonin can indeed interact with different drugs, particularly with non-steroidal anti-inflammatory drugs (NSAIDs), sedatives and antidepressants.
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