Melatonin

What it is


Melatonin is a hormone that is naturally produced in the human body and is primarily involved in regulating the sleep-wake cycle. It is secreted by the pineal gland, a small gland located in the brain. The levels of melatonin in the body typically increase in the evening, leading to feelings of drowsiness and sleepiness, and decrease in the morning, helping to promote wakefulness.


Melatonin has been used as a supplement for several decades, with its popularity growing in recent years. The first reports of its use as a supplement date back to the early 1990s, when it was used to help with jet lag and other sleep-related disorders. Since then, it has been studied for a wide range of potential uses, including the treatment of insomnia, anxiety, and even some forms of cancer. One of the key reasons for the growing popularity of melatonin as a supplement is its safety profile. Unlike many other sleep aids, melatonin is not addictive and has few known side effects. This has made it an attractive option for people who are looking for a natural way to improve their sleep without the risks associated with prescription sleep aids.


Despite its widespread use and relatively low risks, melatonin is not without its critics. Some experts have questioned the effectiveness of the supplement, arguing that its effects on sleep are often minimal and short-lived. Additionally, some have raised concerns about the potential long-term effects of using melatonin, particularly in children and adolescents.


Melatonin is available as a supplement in several different forms, including tablets, capsules, and liquid drops. Some common forms of melatonin on the market include:

  • Tablets: These are the most traditional form of melatonin supplements and are typically taken orally. They come in a variety of doses and can be taken with or without food.

  • Capsules: Like tablets, capsules are taken orally and come in a range of doses. They may be easier to swallow for some people and may be more convenient to take on the go.

  • Liquid drops: These are a more recent form of melatonin supplement and are taken by placing a few drops under the tongue. This allows for faster absorption into the bloodstream and may be more effective for some people.

  • Gummies: Melatonin gummies are a newer form of the supplement that are becoming increasingly popular. They are easy to take and have a pleasant taste, making them a good option for children or adults who may have difficulty swallowing pills.


In addition to these forms, melatonin is also available in combination with other ingredients, such as herbs or other supplements, which can enhance its effectiveness or provide additional benefits.



How it works


Melatonin is a derivative of the amino acid tryptophan, which is converted into serotonin in the body. The serotonin is then converted into melatonin by the enzyme hydroxyindole-O-methyltransferase. Melatonin is a hydrophobic molecule, meaning that it is not soluble in water. This makes it difficult to dissolve in the blood, which can limit its effectiveness as a supplement. In terms of its chemical structure, melatonin is a indoleamine, which is a class of molecules that are derived from the amino acid tryptophan. It is a small molecule, consisting of only three amino acids. Melatonin is also a powerful antioxidant, which means that it can help to protect the body from the harmful effects of free radicals.


Melatonin is a hormone that is naturally produced in the human body and is involved in regulating the sleep-wake cycle. It is secreted by the pineal gland in the brain and levels of melatonin in the body typically increase in the evening, leading to feelings of drowsiness and sleepiness, and decrease in the morning, helping to promote wakefulness. As a supplement, melatonin has been studied for its potential effects on neurocognition, which refers to the processes of the brain that are involved in cognitive function, such as memory, attention, and problem-solving. Some research has suggested that melatonin may have beneficial effects on neurocognition, particularly in older adults and people with cognitive impairments.


One of the mechanisms by which melatonin may affect neurocognition is through its antioxidant activity. Melatonin is a powerful antioxidant, which means that it can help to protect the body from the harmful effects of free radicals. These molecules can damage cells and contribute to the development of cognitive decline and other age-related conditions. By neutralizing free radicals, melatonin may help to preserve brain function and prevent cognitive decline.


In addition to its antioxidant activity, melatonin may also affect neurocognition by modulating the release of other neurotransmitters in the brain. Neurotransmitters are chemicals that transmit messages between nerve cells in the brain and play a key role in cognitive function. By regulating the release of neurotransmitters, melatonin may help to improve cognitive performance and protect against cognitive decline.


One of the most commonly reported effects of taking melatonin is an improvement in sleep. Many people who use the supplement report that it helps them to fall asleep faster and to sleep more soundly. It may also help to reduce the symptoms of jet lag and other sleep disorders. In addition to its effects on sleep, melatonin may also have other benefits. Some research has suggested that it may have beneficial effects on neurocognition, particularly in older adults and people with cognitive impairments. It may also have anti-inflammatory and antioxidant effects, which could potentially protect against a range of age-related conditions.


As with any supplement, there are potential side effects associated with taking melatonin. The most common side effects include drowsiness, dizziness, and headache. These effects are typically mild and may dissipate over time as the body adjusts to the supplement. In rare cases, melatonin may cause more severe side effects, such as anxiety, irritability, and depression. It may also interact with certain medications, so it is important to consult with a healthcare provider before taking the supplement.



How it is taken


When using melatonin as a supplement, it is important to follow the instructions on the package and to consult with a healthcare provider to determine the appropriate dose. The typical dose of melatonin varies depending on the individual and the condition being treated, but a common starting dose is between 1 and 3 mg. For some people, a higher dose may be necessary, up to 10 mg or more, but it is important to talk to a healthcare provider before increasing the dose.


The best time to take melatonin depends on the individual and the reason for using the supplement. For people who are using it to help with sleep, it is typically taken in the evening, a few hours before bedtime. This is because melatonin levels naturally increase in the body in the evening, leading to feelings of drowsiness and sleepiness.


For people who are using melatonin to help with jet lag or other sleep disorders, the best time to take it may vary. In these cases, it is important to consult with a healthcare provider to determine the appropriate timing. Some people may find that taking melatonin in the morning, when their natural levels of the hormone are low, can help to reset their internal clock and improve their sleep at night. Whilst melatonin is considered a safe and effective supplement for many people, it is important to use it carefully and to consult with a healthcare provider before starting to use it. This will help to ensure that it is the right option for you and will help to minimize any potential risks or side effects.




References and further reading:

  1. Reiter RJ, Tan DX, Manchester LC, Qi W. Melatonin: An Old-New Alarm Clock. Journal of Pineal Research. 2015;59(3):237-245.

  2. Chen C, Wang J, Wang J, et al. The Role of Melatonin in Health and Diseases. International Journal of Molecular Sciences. 2016;17(12):2073.

  3. Srinivasan V, Smits M, Spence DW, et al. Melatonin in Mood Disorders. World Journal of Psychiatry. 2016;6(3):275-287.

  4. Hardeland R. The multifaceted melatonin: A key regulator of environmental adaptation and oxidative stress. Progress in Neurobiology. 2012;97(1):40-60.

  5. Zeng W, Li S, Wang S, et al. Melatonin-A Comprehensive Review on the Clinical Significance of Melatonin Receptor Subtypes. International Journal of Molecular Sciences. 2019;20(2):424.