Melatonin is a popular dietary supplement that is highly popular across the world. It is recognized as a natural sleep aid and also exerts powerful effects on different aspects of your health.
The hormone melatonin is formed naturally and plays a role in promoting sleep. Melatonin generation and discharge in the brain are linked to time durations, spiking in the evening and dipping in the morning. Light at night obstructs its production. Melatonin is naturally secreted by the pineal gland within the brain located right over your middle brain and is pea-sized. Its production and discharge are triggered by darkness and restricted by light. Melatonin is a potent antioxidant molecule, with proven lipid-reducing and antihypertensive effects.
Melatonin is popularly taken as a dietary supplement – a pill that you can get in the vitamin and supplement segment of your local pharmacy.
Melatonin Wellness Benefits
Melatonin supplements are utilized as a natural sleep aid to assist with sleep issues, delayed sleep-wake phase disorder (DSWPD), jet lag, and even simply to aid you fall asleep and remain asleep.
Melatonin may play a part in treating different conditions, like heart ailments, gastrointestinal conditions, neurodegenerative ailments (e.g., Alzheimer’s disease), mental disorders, and also cancer.
1. May Aid With Insomnia
When consumed as a supplement, melatonin may assist to synchronize sleep-wake cycles or circadian rhythms in people having insomnia. Insomnia is a prevalent sleep ailment in which people strive to fall asleep and remain asleep. Melatonin improves sleep and mutes wake-inducing signals in the brain. This aids stop waking up at midnight, a common symptom of insomnia.
2. Neuroprotective Advantages
Melatonin is a strong and versatile antioxidant manufactured within the body. Melatonin protects both proteins and lipids against damage, and can scour some of the most harmful free radicals within the body – like hydrogen peroxide and hydroxyl radicals. In contrast to other antioxidants, melatonin quickly diffuses into all cells, and even traverses the blood-brain barrier to safeguard the delicate brain.
However, levels of normally produced melatonin fall with growing age, leaving aged adults with restricted antioxidant protection against issues connected with oxidative stress, especially neurodegenerative diseases. Melatonin supplementing may therefore assist older adults boost their antioxidant security against a few of the most ravaging aging diseases, such as Parkinson’s disease, Alzheimer’s disease, and stroke.
Melatonin levels are especially low in patients of Alzheimer’s disease. Almost half of affected persons are afflicted with sleep disruptions and “sundowning” – elevated confusion, agitation, and various symptoms during the afternoon and evening. Interestingly, melatonin supplementation help patients with Alzheimer’s disease by supporting sleep and decreasing late-day worsening of symptoms. Melatonin has also been discovered to lower cognitive deterioration in persons with Alzheimer’s disease, probably by securing brain cells against the toxic protein, beta-amyloid.
3. Melatonin Secretion Crucial For Parkinson’s And Stroke Prevention
Melatonin may similarly perform a vital role in helping patients afflicted with Parkinson’s disease. Parkinson’s disease is related to disturbed melatonin secretion in the brain, and melatonin supplementation may aid enhance sleep efficiency in affected adults.
The brain can undergo dramatic, irreversible damage when a person suffers a stroke. Using animal models of stroke, scientists have discovered that melatonin may provide major protection against stoke-associated damage and degeneration. When given at the time of stroke, melatonin restricted the region of brain tissue damage, reduced brain cell death, lowered behavioral deficits, and decreased the rate of stroke-associated death. These investigators hold that melatonin’s protective actions arise from its free-radical-scouring and antioxidant activities, and indicate that melatonin may carry promise in bettering stoke outcomes in humans.
Melatonin may aid control one of the major risk factors for stroke – increased blood pressure. While a previous study mentioned that hypertensive men consuming melatonin experienced decreased nighttime blood pressure, a recent study confirms similar benefit for women.
4. Helps To Combat Cancer
One of melatonin’s essential utility is in combating a wide assortment of cancers, including liver and breast cancers, brain metastases from solid tumors, and non-small-cell lung cancer.
When women having metastatic breast cancer did not respond to tamoxifen got melatonin supplements (20 mg each evening), they displayed a positive response to the chemotherapy drug. Over one quarter of the subjects – whose ailments else was anticipated to grow quickly – started responding to the chemotherapy therapy. Majority of the women also witnessed anxiety alleviation from the melatonin supplementation. Lab studies indicate that melatonin may aid combat hormone-responsive breast cancers by limiting the aromatase enzyme, which leads to the local synthesis of estrogens.
Upcoming research indicates that melatonin may assist fight one of the most prevalent malignancies in older men – prostate cancer. In the lab, scientist treated androgen-insensitive and androgen-sensitive prostate cancer cells with pharmacological concentrations of melatonin. Treatment with melatonin drastically lowered the quantity of prostate cancer cells, whereas the remaining cells showed signs of delayed replication and elevated differentiation – features of healthy, non-cancerous cells. Melatonin may therefore carry promise against prostate cancers, both hormone-insensitive and hormone-sensitive.
Apart from its advantages for cancer survival, melatonin may also aid counterbalance the toxicity of chemotherapy treatment. 250 individuals undergoing chemotherapy for progressive cancers of the breast, lung, gastrointestinal tract, or neck and head got chemotherapy, either alone or combined with melatonin (20 mg per day). Following one year, the melatonin-supplemented individuals displayed a greater rate of survival, and were substantially protected against multiple side effects linked to chemotherapy, including reduced platelet count, heart damage, neurotoxicity, fatigue, and mouth sores.
5. Prevention of Migraine
A promising study indicates that migraine patients may be able to decrease the severity and frequency of their headaches by utilizing melatonin. Researchers administered 34 migraine patients (29 women and 5 men) a 3-mg melatonin dose, thirty minutes before bedtime, for 3 months. Of the 32 patients who completed the study, over two thirds experienced minimum 50 percent decrease in number of headaches each month. Moreover, the duration and intensity of headaches reduced. The scientists hold that the anti-inflammatory and free-radical-searching effects of melatonin led to its headache-alleviating benefits.
6. May Alleviate Jet Lag
Jet lag is a temporary sleep issue that strikes when you journey across multiple time zones. Rapidly shifting from one time zone to another produces a mismatch between the external environment and your body’s sleep-wake cycle. This mismatch may make you feel sleepy at daytime hours and awake at night.
In view of melatonin’s sleep-inducing role, consuming it as a supplement may aid set your sleep-wake cycle back on track after journeying. A systematic review posted in 2014 discovered that melatonin may be more successful than a placebo at decreasing jet lag. It may also boost sleep quality.
7. Can Improve Eye Health
Melatonin is rich in antioxidants that can aid prevent cell damage and maintain your eyes healthy. Research indicates that melatonin could be helpful in treating conditions like age-related macular degeneration (AMD) and glaucoma.
As per the study, besides being a strong antioxidant, melatonin may assist to control eye pigmentation and monitor the amount of light entering the photoreceptors, securing eyes from damage.
8. Melatonin Safeguards The Mitochondria In Cells And Restricts Cell Death
The mitochondria are the regions of the cell responsible for producing energy. When they generate energy, RNSs (reactive nitrogen species) and ROSs (reactive oxygen species) are its by-products. These RNSs and ROSs harm mitochondrial DNA and proteins, causing cell death. Melatonin is inherently present in the areas of the body that require it the most, including the brain, heart, and nervous system. By working as an antioxidant, it secures and cleans up the cell mitochondria and stops disease in these regions of the body when occurring in healthy amounts.
9. May Aid Treat GERD
Gastroesophageal reflux disease (GERD) is an ailment resulting from the withdrawal of stomach acid into the esophagus, leading to symptoms like nausea, heartburn and belching.
Melatonin has been observed to obstruct the secretion of stomach acids. It also reduces the production of nitric oxide, a compound that eases your lower esophageal sphincter, enabling stomach acid to reach your esophagus.
Due to this, some research indicates that melatonin may be utilized to treat GERD and heartburn.
Recommended: 6. Foods High in Melatonin
Side Effects of Melatonin Supplements
Although melatonin is a natural hormone, consuming it as a supplement can carry some side effects. Latest research indicates that short-term side effects of melatonin are usually mild. Data on long-term safety of melatonin is restricted. Before consuming melatonin, talk to your pharmacist or healthcare provider to ensure it’s safe for you to consume.
The following are some of the short-term side effects you may undergo while consuming melatonin.
1. Daytime Sleepiness Or Grogginess
The common use of melatonin is to induce sleep. Nevertheless, this sleepiness can continue into the next day. Daytime sleepiness happens when you experience the need to fall asleep despite desiring to be awake. This is the most popular side effect experienced by people when taking melatonin.
Since you still wish to sleep, you may feel agitated or irritable. To avoid feeling groggy or daytime sleepiness, ensure you take melatonin during the evening or before going to bed.
2. Sleep Alterations
As you’re supplementing your body’s normal melatonin levels, you may witness alterations in your sleeping patterns. As per the CDC (Centers for Disease Control and Prevention), your brain starts generating more melatonin nearly 2 hours before your usual bedtime, with peak levels attaining between 2AM and 4AM. By consuming extra melatonin at the wrong time, you could modify the timing of your present sleep-wake cycle. It’s also probable that consuming melatonin at the wrong time will make the supplement unworkable.
3. May Cause Headache
Some people have witnessed headaches after consuming melatonin. These headaches can be activated by a sensitivity to melatonin, high dose, or any alterations to your sleep cycle. Nonetheless, headaches are also a probable symptom of insomnia.
Bear in mind that headaches could also be stimulated by the inactive components in your melatonin supplement, also. Ensure to read the medicine label if you possess any sensitivities, like to color additives.
4. May Make You Feel Dizzy
Dizziness is another prevalent side effect of melatonin. The precise reason why isn’t entirely known, though one possibility is linked to blood pressure alterations. Some studies indicate that melatonin may reduce blood pressure at night. People who consume melatonin, specifically those already consuming high blood pressure medication, may experience light-headedness if their blood pressure falls extremely low.
5. May Upset Stomach
You may experience stomach discomfort upon taking melatonin. Melatonin can lead to symptoms like vomiting, nausea, or stomach cramps.
Taking excess melatonin can cause stomach irritation. A few people may even be more sensitive to oral melatonin irrespective of the amount they consume. If your stomach discomfort deteriorates while consuming melatonin, talk to your healthcare expert.
6. Nightmares Or Vivid Dreams
Studies have displayed that consuming melatonin can boost the amount of rapid eye movement (REM) sleep you obtain at night. This can raise the possibility of vivid dreams or nightmares. Vivid dreams can be occasionally disturbing and can make you wake up still feeling exhausted.
It’s vital to note that the frequency and severity of these dreams can differ between individuals. If you’re getting vivid dreams regularly by taking melatonin, discuss with your pharmacist or provider. They may advise you take a lesser dosage to view if the vivid dreams ease down.
Melatonin supplements include a synthetic variant of the natural hormone. They function similar to melatonin produced by the body, except you get to select when to take it. Supplements are available as pills, liquids, gummies, creams, and sprays.
Wrapping Up
Melatonin may boost eye health, sleep, seasonal depression, and GERD. An element in restorative sleep, melatonin’s advantages extend to neuroprotection and combating cancer. Its potent antioxidant effect provides vital improvements to the brain and nervous system, aiding to protect against age-associated damage. Most interesting are benefits of melatonin for cancer patients – alleviating anxiety and enhancing survival from an assortment of cancers. Lastly, migraine sufferers utilizing melatonin may witness a huge decline in the severity and frequency of their headaches – resulting in a vastly enhanced quality of life.
Melatonin is safe and linked to minimal side effects, but may combine with some medications. However, it is safe for short-term use.
Frequently Asked Questions
What is melatonin?
Melatonin is a hormone naturally produced by the body that plays a role in promoting sleep and regulating sleep-wake cycles.
How can melatonin supplements benefit sleep?
Melatonin supplements can help synchronize sleep-wake cycles, improve sleep quality, and aid in managing sleep disorders such as insomnia and jet lag.
Are there any potential health benefits of melatonin beyond sleep?
Yes, melatonin may have neuroprotective properties, help combat cancer, alleviate migraine, improve eye health, safeguard mitochondria in cells, and potentially treat conditions like GERD.
What are the potential side effects of melatonin supplements?
Some short-term side effects of melatonin supplements may include daytime sleepiness or grogginess, sleep alterations, headaches, dizziness, upset stomach, and vivid dreams or nightmares.
Is melatonin safe for long-term use?
Data on the long-term safety of melatonin supplements is limited. It is recommended to consult with a healthcare provider before long-term use.
Can melatonin interact with other medications?
Yes, melatonin may interact with certain medications, including blood thinners, anticoagulants, and medications that suppress the immune system. It is important to consult with a healthcare provider before taking melatonin if you are on any medications.
What forms do melatonin supplements come in?
Melatonin supplements are available in various forms, including pills, liquids, gummies, creams, and sprays.
Is melatonin safe for everyone?
Melatonin is generally considered safe for short-term use, but it may not be suitable for everyone. It is recommended to consult with a healthcare provider before taking melatonin, especially if you have any underlying medical conditions or are taking other medications.
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