Melatonin


What is melatonin?

Melatonin is a hormone known for its ability to regulate chronobiological rhythms and improve sleep.

Secreted by the pineal gland or epiphysis, its release is stimulated by the absence or reduction of light and inhibited by exposure to light.

Also known as the 'sleep hormone', melatonin helps regulate the sleep cycle.

A drop in its concentration can cause insomnia problems.

It is known that the body's natural production of melatonin declines with age.

The chemical formula of melatonin is C13H16N2O2.

Properties

  • Hormonal functions
  • Antioxidants that significantly limit the development of free radicals, which are elements of oxidative stress.
  • Protection of macromolecules
  • Regulation of the secretion of other hormones in the body, such as endocrine and paracrine hormones

Indications

What doses of melatonin should I take?

To combat jet lag, it is recommended to take melatonin tablets or capsules at a dose of between 3 and 5 mg.

For indications other than jet lag, the dose should be lower.

It is not necessary to take higher doses of melatonin than 5 mg.

It is known that very high doses of melatonin can cause drowsiness the next day and impair memory, especially in older people.

When to take melatonin?

It is recommended to take melatonin at least 2 hours before bedtime.

In general, the positive effect on sleep occurs 3 to 5 days after the first dose.

However, experts advise against taking melatonin every day.

What are the benefits of melatonin?

Melatonin helps people with sleep disorders to sleep better.

It is therefore involved in the treatment of insomnia, especially when it is due to melatonin insufficiency.

In cases other than insufficiency, the effect of taking it as a dietary supplement may be modest or non-existent because our bodies produce melatonin naturally.

Where to find natural melatonin and how to preserve it?

Melatonin is found in many plants, such as rice, nuts and hazelnuts, and in red wine.

The body can also get melatonin from tomatoes, corn and potatoes, but the melatonin content of these plants is still significantly lower than the first list.

Since tryptophan is converted into serotonin, which is the source of melatonin, eating foods rich in tryptophan such as parsley, pumpkin seeds, cheese, codfish, parmesan cheese, milk and soya can help the body produce melatonin.

The same goes for serotonin-rich foods such as bananas, milk, prunes, rice, nuts, corn and oats.

In order to maintain the circulating concentration of natural melatonin, it is advisable to minimise exposure to excessive light during the night, which may reduce or suppress melatonin levels.

How does the body make and use melatonin?

When the body absorbs dietary protein, it can extract a certain amount of the essential amino acid tryptophan.

This is then converted into serotonin, a type of chemical messenger.

It is serotonin that the pineal gland converts into melatonin and the liver metabolizes (converts for elimination).

It is estimated that 90% of the melatonin circulating in the blood reaches the liver.

In this organ the melatonin is destroyed and then excreted in the urine.

Precautions

Studies show that commercially available melatonin supplements can contain 3 to 10 times the amount needed to improve sleep quality.

With such an excess, there is a risk that it will prove ineffective in restoring a regular circadian rhythm.

The recommended average daily dose is 0.3 mg.

No significant side effects have been reported after taking high doses of melatonin.

It does not appear to be toxic, but it can cause drowsiness.

Caution should be exercised after taking melatonin, especially if you drive.

Too high a dose of melatonin can cause migraines, mood swings and hormonal imbalances in the body.

Warning: If taken with a monoamine oxidase inhibitor (MAOI), which inhibits its metabolism by the body, melatonin may lead to overdose.