Melatonin was discovered in the structure of 'venerable age' cyanobacteria 3.5 billion years ago - and this is considered to be the time of the hormone's appearance on Earth. In the human body, 80% of the hormone is synthesized in the epiphysis - the pineal gland. It is interesting that this gland is also called the third eye - at the embryonic stage, it initially develops as an eye, but at a certain stage of development it transforms into a pine cone-like gland.
Synthesis of the other 20% of melatonin takes place in specific cells, which are 'scattered' throughout the body, as well as in the bone marrow, lymphocytes and eosinophils - but melatonin's main function, regulating sleep rhythms, is fulfilled only by the melatonin produced by the epiphysis.
This hormone readily enters cells, and melatonin receptors are found in almost all tissues. For this reason, its absence has a negative impact on the whole body
Effects of melatonin on the body - main and additional
This hormone is secreted in maximum amounts by the epiphysis during the night during sleep. Synthesis takes place over 8-10 hours, but the greatest amount of melatonin is produced at 3:00-4:00 in the morning.
The main function of melatonin is chronobiotic. This consists in regulating the body's circadian rhythms: daily "sleep/wake" cycles and seasonal "activity/hibernation" cycles. The hormone helps to set the body's "internal clock", ensuring that you fall asleep at the right time and sleep naturally and healthily, during which many bodily functions are properly restored. Thus, natural melatonin and its preparations are not sedatives, but rather "regulators " of circadian rhythms, including for travelers - in the case of jetlag, when these rhythms are disturbed by rapid time-zone changes during long flights.
The beneficial effects of the hormone on sleep 'correctness' and sleep quality are very evident. Therefore, for the first 20 years, N-acetyl-5-methoxytryptamine was considered only as a regulator of circadian rhythms, and in the form of drugs/food supplements it was mainly used to improve sleep. But later other beneficial properties were discovered:
- maintenance of the female reproductive system. As is well known, it functions cyclically, and cycles are regulated by hormones - including those synthesized in the pituitary and hypothalamus. Many women who work at night and sleep during the day experience menstrual cycle irregularities and other 'feminine' problems, even infertility. By influencing cycles, melatonin helps to synchronize endocrine cells in the brain, supporting egg maturation and ovulation, improving fertility;
- helps fight cancerous tumors. The hormonehas been shown to 'slow down' cancer in early, progressive and metastatic stages. This effect is thought to be linked to melatonin's ability to absorb and remove substances that cause the normal cell to turn cancerous. Synthetic melatonin may also reduce the toxic effects of chemotherapy drugs;
- cardiovascular benefits. Melatonin is an antagonist of the 'stress hormones' cortisol and noradrenaline, which not only disrupt sleep, but also cause brief fluctuations in blood flow to the brain. By reducing the activity of these hormones, melatonin can improve the condition in cases of high blood pressure;
- for the nervous system, melatonin can also be helpful by "balancing" the nervous system during the day and forming new neuronal connections, which is impossible without complete sleep. In addition, this hormone can be used to prevent Parkinson's and Alzheimer's diseases, including by reducing oxidative stress on nerve cells;
- for children, melatonin is used quite often (but, as with adults - only in the presence of direct indications). For example, the hormone is used in attention deficit hyperactivity disorder (ADHD), autism spectrum disorders, atopic dermatitis, asthma and other conditions that cause significant sleep disturbances. Melatonin is also prescribed to premature infants with encephalopathy, reducing its symptoms and preventing complications due to its neuroprotective and neurotrophic potential.
This 'multifunctional' hormone was also widely used during the COVID-19 pandemic (as an adjuvant in complex treatments). It is also considered a potential adjuvant in the treatment of bladder dysfunction, depression and anxiety, in relieving the symptoms of fibromyalgia (muscle pain), in reducing the unpleasant manifestations of menopause, etc.
Melatonin against ageing
Natural melatonin production decreases with age. In this case, 'age' does not just mean old age. In children's epiphysis, as early as the age of 3, so-called "brain sand" begins to accumulate, consisting of phosphate and carbonate salts. In old age, the size of the "granules" can reach up to 2 mm. This grit, together with other age-related factors, makes it harder for the epiphysis to synthesize melatonin. Taking extra melatonin therefore helps reduce the age-related negative effects of epiphyseal calcification.
In addition, the hormone not only reduces oxidative stress (the destructive impact of free radicals - one of the main causes of cell ageing), but also effectively slows down the ageing of the immune system - called immunosenescence. The 'rejuvenating' effect of melatonin is mainly based on this mechanism.
Immunosenescence is directly linked to an increased risk of cancer, degenerative diseases, various infections and other dangerous conditions. In this case, melatonin helps to improve the general condition of the body and prevent the development of serious diseases
The positive effects of melatonin on the skin are also determined by these effects described above. By reducing levels of the 'stress hormone' cortisol, melatonin helps improve the quality of the skin's protective layer and its microbiome, preventing dryness, redness, reduced elastin and collagen synthesis, and other negative effects of cortisol.
Melatonin's antioxidant capacity also plays an essential role in skin health - this effect is even stronger than that of a potent antioxidant such as vitamin E (tocopherol). Oxidative stress is a major cause of premature ageing of all organs, including the largest organ - the skin. Here too, melatonin 'protects' its youth.
When and how to take melatonin correctly
It is known that the decrease in melatonin synthesis in the body is not only related to age. The level of this hormone also decreases under the influence of light - when light should not be present, i.e. during sleep. This is why sleep should take place in total darkness, and if you wake up in the middle of the night - it is better to turn on a dim night light rather than the main light. Melatonin is also destroyed under the influence of:
- smoking;
- alcohol. That's why 'alcoholized' sleep does not give the body complete rest and recovery;
- caffeine;
- vitamin B12 (cyanocobalamin) in large doses. It is better to take this vitamin in the morning;
- some medicines, including non-steroidal anti-inflammatory drugs (NSAIDs) - ibuprofen, diclofenac, etc.
Also, obviously, melatonin cannot be synthesized correctly by the body in the case of "incorrect" sleep, when sleep-wake cycles do not correspond to normal circadian rhythms.
Contraindications, side effects of melatonin and drug interactions
Melatonin is available over-the-counter in pharmacies, but this does not mean that it can be administered without prior medical supervision, and even less so to children. Depending on the dosage, many melatonin preparations have a contraindication - age under 18 years, although some of these medicines and food supplements are used even for children, including the very young. However, these medicines can be given to children only on the recommendation of a pediatrician.
And, since we've broached the subject of contraindications - let's mention them all. Sleep hormone is not recommended in cases of:
- chronic insomnia. Melatonin "for sleep" is primarily recommended in the case of acute insomnia and chronobiological disorders - for example, associated with jetlag, or working night shifts or alternating day and night shifts;
- normal own melatonin production. This can be checked by a special saliva or blood test - this test is part of the hypothalamic-pituitary-adrenal hormone laboratory panels;
- normal biological rhythms. Strictly speaking, if you want to sleep in the evening and don't want to sleep during the day - we can say that your biological rhythms are normal. Melatonin will not improve your sleep in this case, if the quality of your sleep does not satisfy you - your doctor will prescribe other medication;
- diabetes mellitus - melatonin "doesn't get along" with certain anti-diabetic drugs and also lowers blood sugar levels, which can lead to hypoglycemia. In the presence of diabetes, consulting a doctor is absolutely necessary;
- severe depression (clinically diagnosed, not self-assessed);
- epilepsy;
- alcoholism - it is strongly not recommended to combine melatonin with alcohol;
- liver disease;
- autoimmune diseases;
- Hodgkin's lymphoma, leukemia, myeloma, lymphoma;
- presence of transplanted organs. Melatonin even enhances immunity, which may increase the risk of transplanted organ rejection;
- pregnancy and breastfeeding.
Important! In case of any psychiatric disorders and/or malignant tumors, melatonin can only be administered with the permission and under strict supervision of a physician
The most common side effects of melatonin are:
- headaches;
- dizziness;
- nausea;
- daytime drowsiness.
More rarely, vivid dreams or nightmares, temporary depression, irritability or mood swings, diarrhea or constipation, loss of appetite, seizures (therefore melatonin is not recommended for epilepsy), nocturnal enuresis and others.
In terms of drug interactions, melatonin may interact with drugs for:
- reducing blood clotting;
- reducing blood pressure;
- lowering blood sugar levels;
- preventing seizures;
- preventing unwanted pregnancy (hormonal contraceptives, COCs);
- suppression of the immune system (immunosuppressants), etc.
So melatonin is not "harmless candy", so it should not be taken without a doctor's prescription.
Dosage and regimen
The "classic" daily dosefor adults (from 18 years) is 1.5-3 mg. In any case, you should consult a doctor about dosages for children and whether melatonin should be taken by a child or adolescent.
In some cases, the hormone may also be prescribed in much higher doses - 5-10 mg or even more. Of course, it is forbidden to take melatonin in these doses only on your own initiative.
The drug is taken once a day - before bedtime, and sleep should be at a "physiologically normal" time. The healthy human body begins to synthesize melatonin between 20:00 and 22:00 - so ideally, by 23:00 you should be asleep. However, the start time for the synthesis of the sleep hormone can vary according to individual biological rhythms: in owls, synthesis starts later, and in larks - earlier.
How to increase melatonin levels in other ways
The main condition for increasing the natural (endogenous) synthesis of melatonin in the body is sleep in total darkness. 2-3 hours before bedtime, it is recommended to reduce the lighting in the room and, if possible, avoid the use of electronic devices - the light from their screens destroys melatonin, which is already starting to be produced in the body.
Increased levels of the natural sleep hormone can be supported by taking:
- magnesium and vitamin B6 (pyridoxine) - especially together, although these substances have a good effect separately;
- nicotinic acid (vitamin B3 or PP);
- calcium.
Natural melatonin levels can also be increased by a diet that includes:
- fish;
- milk;
- eggs - not just chicken but also quail;
- legumes and cereals;
- nuts;
- mushrooms;
- cherries, strawberries.
An important role in maintaining a normal concentration of natural melatonin is played by walking or other moderate physical activity, reducing alcohol and caffeine intake, minimizing or quitting smoking, and reducing stress levels (as much as possible).
Remember that melatonin can correct only some sleep disorders - but not all. For chronic insomnia, for example, this hormone will not be prescribed - your doctor will choose other medications for effective treatment. Also, it should not be forgotten that, like any other effective remedy (especially hormonal), melatonin affects many organs and systems in the body - and this should completely rule out taking it without a doctor's recommendation.
The Liki24 team wishes you good health and quality sleep!