Melatonin is a hormone that plays a vital role in sleep and overall health. In this article, we will discuss the benefits of melatonin, top food sources, and any potential side effects from melatonin supplements.
Melatonin Defined
Melatonin is a neurohormone that is produced by the pineal gland. It is a natural hormone that helps regulate the body’s biological clock. It also helps to synchronize the sleep-wake cycle known as the circadian rhythm.
Melatonin is sometimes called "the darkness hormone" because it is produced by the body in response to darkness. Its levels are highest at night and at their lowest during the day.
In addition to the pineal gland, melatonin is also produced in the gastrointestinal tract and retina of human beings, animals, fungal species, and algae. Melatonin is involved in causing the state of hibernation in animals and regulates the estrous and menstrual cycles in females.
The chemical synthesis of melatonin was first discovered in 1958 by Aaron Lerner, and has become one of the most popular sleep aids on the market today. Melatonin has been used in many ways, including treatment for insomnia, jet lag, and cancer.
Melatonin for Sleep
Melatonin is most active at night, meaning it could help you fall asleep faster, improve sleep quality, and wake up feeling more refreshed in the morning. The average adult needs 7-9 hours of sleep per night, with teenagers and young children needing a few hours more.
A lack of sleep is believed to be a potential link to the following health issues:
- Increased insulin resistance
- Impedes learning
- Reduced concentration
- Negatively affect hunger hormones (increased risk of obesity)
When compared to currently approved medications such as benzodiazepines, antidepressants, antihistamines, and anxiolytics, melatonin is considered an alternative treatment for sleep disorders. It was also noted to have significantly fewer side effects than approved pharmaceuticals. [1]
Studies on melatonin note its importance to sleep quality and potential causes of melatonin deficiencies:
Insomnia
Melatonin was found to be associated with improvements in sleep and daytime parameters, including sleep latency, sleep quality, and morning alertness after three weeks of treatment in adults with primary insomnia. [2]
Magnesium Deficiency And Melatonin
Magnesium is a muscle relaxant that can help induce a deeper sleep. Disruption of circadian rhythms could lead to a magnesium deficiency, which could cause insomnia. A study on a Magnesium-melatonin-vitamin B complex supplementation found it to “reduce insomnia symptoms, as well as its consequences, thus improving the patients’ quality of life and preventing potential unwanted clinical, social, economic, or emotional repercussions.” [3]
Natural Light and Melatonin Levels
A study on a lack of exposure to natural light in the workspace and its effects on cortisol and melatonin levels was conducted. Researchers found that a lack of exposure to natural light is related to high levels of cortisol and lower levels of nighttime melatonin. Researchers concluded these factors were related to depressive symptoms and poor quality of sleep. [4]
Women And Insomnia
It is estimated that one in four women have trouble falling asleep or staying asleep. In addition, low melatonin levels were seen in women with fibromyalgia and bulimia. Researchers believe melatonin will receive wide consideration for the treatment of sleep disturbances, jet lag, and fibromyalgia once an oral formulation becomes available in Europe. [5]
How To Get Melatonin
Melatonin can be obtained from foods and in supplement form.
Foods Containing Melatonin
The following foods are good sources of melatonin:
- Eggs
- Kidney beans
- Green beans
- Coffee
- Walnuts
- Strawberries
- Milk
- Fish
- Tart cherries
- Pistachio nuts
For best results, consume organic foods free of GMOs and pesticides.
Melatonin Supplements
The easiest way to increase your levels of melatonin is through supplementation. Supplements that deliver 3mg or 5mg of melatonin are considered ideal. It is safe for adults to take melatonin supplements but should not be given to children under the age of 3. Melatonin supplements are sold over the counter in pharmacies and grocery stores.
Melatonin Dosages
Melatonin dosages can depend on a person’s age, body weight, and melatonin sensitivity (if any). Average dosages can range from .05 milligrams to 5 milligrams, with maximum the amount taken at one time being 10 milligrams. Few studies have been conducted on children taking melatonin. Consult with a physician before taking over 10 milligrams or giving to children.
Melatonin dosages can vary according to use as well:
- Jet lag. If you are using melatonin for jet lag, take 3mg of melatonin 1 hour before bedtime at your "target bedtime" and continue taking melatonin every night for the next 2-3 days. If taken for 3-5 consecutive days, it may help to reset your "circadian rhythm" or internal clock. The result could better sleep at night and increased energy during the day.
- Delayed sleep disorders. 5mg of melatonin is typically used to treat delayed sleep phase disorder, helping those who wake up earlier in the morning than desired.
Melatonin Dosage Timing
Melatonin typically works within 30 minutes to an hour, so plan accordingly when taking it before bedtime. You can take melatonin on an empty stomach or with food. If you find that melatonin is not working for you, increase the melatonin dosage and try again. Remember: do not exceed 10 milligrams.
Melatonin works best when taken as needed rather than on a daily basis.
Melatonin Side Effects And Melatonin Overdose
Common melatonin side effects include headache, dizziness, and irritability. People with peptic ulcers or blood thinners should talk to their doctor before taking melatonin. Pregnant women should consult with a physician before taking melatonin as well.
If you take melatonin in excess of 5mg it may actually impair sleep quality rather than improve it in some cases.
Melatonin supplements consumed over longer periods of time (months or years) can lead to chronic supplementation, which could cause them to lose their effectiveness. For this reason, melatonin for sleep is typically cycled and taken just once per week.
Summary
Melatonin is a hormone that helps to regulate the body’s natural wake-sleep cycle and circadian rhythm. It is used to help treat insomnia, jet lag, and improve sleep quality. Melatonin can be found in foods but is most effective in supplement form. When used in moderation, melatonin is to be as effective as commercial products such as antidepressants, benzodiazepines, anxiolytics, and antihistamines.
[1] Zizhen Xie 1, Fei Chen 1, William A Li, (et al).A Review Of Sleep Disorders And Melatonin. 2017 Jun;39(6):559-565. doi: 10.1080/01616412.2017.1315864. Epub 2017 May 1. [PMID: 28460563].https://pubmed.ncbi.nlm.nih.gov/28460563/
[2] Janette D. Lie, PharmD, BCACP, Kristie N. Tu, PharmD, BCPS, CGP, Diana D. Shen, PharmD Candidate (et al). Pharmacological Treatment of Insomnia. P T. 2015 Nov; 40(11): 759-768, 771. [PMID: 26609210].https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4634348/
[3] Gorica Djokic, Petar Vojvodić,1 Davor Korcok, (et al). The Effects of Magnesium – Melatonin - Vit B Complex Supplementation in Treatment of Insomnia. Open Access Maced J Med Sci. 2019 Sep 30; 7(18): 3101–3105.Published online 2019 Aug 30. doi: 10.3889/oamjms.2019.771.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6910806/
[4] Francine Harb 1, Maria Paz Hidalgo, Betina Martau. Lack Of Exposure To Natural Light In The Workspace Is Associated With Physiological, Sleep And Depressive Symptoms. . 2015 Apr;32(3):368-75. doi: 10.3109/07420528.2014.982757. Epub 2014 Nov 26. [PMID: 25424517].https://pubmed.ncbi.nlm.nih.gov/25424517/
[5] Uwe D Rohr, Jens Herold.Melatonin Deficiencies In Women.2002 Apr 15;41 Suppl 1:S85-104. doi: 10.1016/s0378-5122(02)00017-8. [PMID: 11955797]. https://pubmed.ncbi.nlm.nih.gov/11955797/