Melatonin is a naturally occurring neurohormone that plays a central role in regulating sleep-wake and circadian rhythms. Produced primarily in the pituitary and pineal glands, it affects many human functions, including sleep quality, mood, cognition, and anti-inflammatory. In this article, we will take a closer look at the functions, benefits, and uses of melatonin.
The purpose of this article is to provide you with a comprehensive overview of melatonin's functions, benefits, and uses so that you can make an informed decision about whether melatonin is right for you. Read on to learn more about the effects and uses of melatonin.
Definition of melatonin
Melatonin is a sleep hormone produced by the pineal gland, an endocrine gland in the brain. It is formed intracellularly by hormone-producing neurons and plays a key role in regulating the sleep-wake cycle and the internal clock. It is the primary factor that regulates the natural day-night rhythm.
Melatonin is also known as the "sleep hormone" because it prompts the body to settle down. As dusk falls, the concentration of melatonin in the human body increases and the body begins to prepare for sleep. As soon as dawn breaks, melatonin levels drop again, waking us up.
Melatonin can also be taken as a dietary supplement to support the sleep-wake cycle and bring the body to rest. The following describes how melatonin works, its benefits, and how it can be used.
history of discovery
The discovery of the effects of melatonin dates back to 1958 when Dr. Aaron B. Lerner, then a fellow at the National Institute of Mental Health, discovered that melatonin is an essential component of the human organism. He developed the melatonin assay, a test to determine the concentration of melatonin in biological samples.
Since then, melatonin research has greatly increased. Numerous studies have been conducted over the past few decades to understand the effects of melatonin on the human body and its functions. Some of the insights gained from these studies are as follows:
- Melatonin is an endogenous hormone that, among other things, controls the sleep-wake cycle.
- It acts as a kind of “antioxidant” and protects the body from free radicals.
- It can be used as a natural sleep aid to improve sleep quality.
- It has an antioxidant , anti - inflammatory effect and supports the immune system .
- It is believed to help prevent certain types of cancer and other diseases.
- It can help shed fat, control blood pressure, and treat heart problems.
Thanks to research, the effects of melatonin are now well known and it is used as an effective way to treat various health problems.
II. Functions of Melatonin
Melatonin is a vital hormone that is produced by the body and fluctuates at a natural rhythm. It is primarily involved in the body's sleep-wake cycle and facilitates the initiation of the sleep phases.
It is believed that melatonin has a variety of functions in the body. It is often considered a natural sleep aid that can help restore natural sleep patterns. Melatonin is also considered to be the link between the body's internal clock and the external environment as it helps determine local time.
Functions of Melatonin:
- Supporting the natural sleep-wake cycle
- Helps to initiate the sleep phases
- Promotes falling asleep
- Stabilizes the rhythm of the internal clock
- May help reduce jet lag
Regulation of the sleep-wake cycle
The sleep-wake cycle (circadian rhythm) is a natural process that allows us to sleep and stay awake at certain times of the day. It is regulated by the interplay between the internal biological clock and external factors such as brightness, noise, cold and social activity. The most important messenger substance for this rhythm is the hormone melatonin, which is produced by the pituitary gland (hypophysis) at night.
Melatonin not only regulates the sleep-wake cycle, but also has many other functions in the body:
- Body temperature regulation: Melatonin can keep the body comfortably warm.
- Regulating Blood Pressure: Melatonin may regulate blood pressure and contribute to healthy blood pressure.
- Activation of the immune response: Melatonin stimulates the body's immune response and helps fight infectious diseases.
- Reducing the Risk of Stroke: Studies have shown that melatonin can reduce the risk of stroke by protecting the blood vessels in the brain.
- Reducing Inflammation: Melatonin may reduce symptoms of inflammation and speed healing.
- Boost Fertility: Studies show that melatonin can boost fertility in both women and men.
regulation of the circadian rhythm
The circadian rhythm is a 24-hour rhythm in our body. It regulates various bodily functions such as mood, energy , appetite and sleep. Melatonin is a natural hormone that regulates our body's circadian rhythm.
Melatonin is normally produced at night when the light dims and can help regulate sleep-wake cycles. In people whose circadian rhythm is disrupted, melatonin can help restore sleep patterns.
Melatonin can also help regulate the sleep cycle. It helps "remind" the body when it's time to go to bed. It influences falling asleep by helping the body set the internal clock and maintain the circadian rhythm.
Melatonin is also used to treat jet lag or jet lag syndrome. It can help the body adapt to new times more quickly.
Melatonin may also help regulate blood pressure and body temperature, and is used as a dietary supplement to support brain function and the immune system.
Melatonin is also known as a natural antioxidant that can protect against oxidative stress and slow down the aging process.
Melatonin can also help with mood swings and anxiety. It can also help treat depression, insomnia, and migraines.
Melatonin has an antioxidant effect, which means it is able to reduce the negative effects of harmful free radicals. Free radicals are molecules created by oxidative stress in the body that can attach excessively to other molecules in cells, leading to cell damage and inflammation.
Melatonin is produced in the body by the pineal gland and is a powerful antioxidant . It is able to prevent the formation of harmful free radicals and fight their harmful effects. It also reduces the risk of cell damage and helps boost the immune system and prevent inflammation.
Research shows that melatonin's antioxidant effects are further enhanced by the hormone's ability to increase the production of various antioxidant enzymes. Some of these antioxidant enzymes are:
- Superoxide Dismutase (SOD): This enzyme helps neutralize harmful molecules in the body.
- Catalase (KAT): This enzyme helps prevent the formation of harmful free radicals.
- Glutathione Reductase (GR): This enzyme helps reduce oxidative stress.
Thanks to its antioxidant effect, melatonin also protects cells from harmful toxins and protects DNA from harmful environmental influences. In this way, it helps to slow down the aging process and reduce the risk of heart disease and cancer.
Melatonin is a hormone that plays an important role in immune modulation. It is involved in numerous cellular processes that play an important role in defense against microbes. It is therefore assumed that melatonin can support the immune system.
Immune modulation by melatonin can occur in several ways:
- Stimulating the production of specific cytokines: These cytokines are signaling molecules that play an important role in stimulating the immune system. They cause the leukocytes circulating in the blood to swim to the microbes, trap them and eventually destroy them.
- Influencing certain cell types of the immune system: Melatonin also influences the function of certain cell types of the immune system such as macrophages, granulocytes and T-cells. It can increase the activity of macrophages and therefore their ability to recognize and eliminate microbes.
- Reducing the Inflammatory Response: Inflammatory responses are an important part of the immune system, but they can also be a risk factor for many diseases. It has been shown that melatonin can reduce the inflammatory response by stimulating the production of interferon-γ.
Melatonin also influences the function of other hormones and messenger substances. It is involved in controlling levels of adrenaline, a hormone that relieves stress, boosts the immune system, and regulates blood pressure. It is also involved in the regulation of serotonin and cortisol in the body. These hormones help regulate appetite and maintain sleep-wake cycles.
Melatonin may also be helpful in treating certain neurological disorders. It has been shown to be useful in treating sleep disorders, anxiety, and depression. Some studies have also shown that taking melatonin can reduce the symptoms of multiple sclerosis and Parkinson's disease.
Melatonin can also help with various heart diseases. It can lower blood cholesterol levels and support healthy cardiovascular system function. It can also help lower blood pressure and prevent blood clots from forming.
Melatonin is also used to treat various types of cancer. It can help inhibit the growth of tumors and boost the immune system. It can also reduce the side effects of chemotherapy.
Finally, melatonin can also help slow down the aging process. It reduces oxidative stress in the body and promotes the production of antioxidants that help slow down the aging process.
III. Benefits of Melatonin
Melatonin has many benefits. Studies have shown that melatonin can help relieve some symptoms of insomnia. It can also help decrease the time it takes to fall asleep and improve overall sleep.
In addition, melatonin can help to slow down the progression of certain chronic diseases and strengthen the immune system.
Some of the possible benefits of melatonin are
- Help with insomnia
- Reduced sleep time
- improved sleep
- Slowing down the progression of certain chronic diseases
- Strengthening of the immune system
Better sleep quality
Melatonin is an important hormone that helps the body fall asleep and stay asleep. Melatonin's main function is to regulate the body's natural sleep-wake cycle. It is produced and released when it gets dark, keeping the body awake before entering the night phase.
By increasing the concentration of melatonin in the body, the quality of sleep can be significantly improved. Numerous studies have shown that taking melatonin can significantly improve sleep duration and quality. It has also been observed that people taking melatonin sleep better and fall asleep faster than people not taking melatonin.
One of the most important benefits of melatonin is that it can improve sleep quality by regulating the sleep-wake cycle. Also, it can help synchronize the sleep cycle, resulting in better and longer sleep. It can also aid in relaxation by helping the body achieve and maintain a relaxed state.
Another use of melatonin is to prepare the body for a change in time zones. Adjusting the body to a new sleep-wake cycle before changing time zones can help. This is particularly useful when traveling to a different time zone.
Support of cognitive functions
Melatonin has a number of benefits that impact mental well-being and mental performance. A well-known area of application is the support of cognitive functions. These include attention, memory, learning ability, problem solving ability and the speed of information processing.
Melatonin can support cognitive functions by
- promotes the uptake of nutrients and oxygen in the brain
- promotes the production of new cells, nerve cells and synapses
- stimulates the central nervous system and promotes a state of mental clarity
- Reduce disruptions in information processing
- Improving mental performance when impaired by stress or lack of sleep.
There are clinical studies that confirm the positive effects of melatonin on cognitive function. One study showed that melatonin can improve memory and reduce reaction time in older people. Another study found that students taking melatonin showed significant improvements in their mental performance and concentration.
Melatonin also has a number of officially recognized benefits for cognitive function. According to the European Food Safety Authority (EFSA), melatonin can improve sleep quality, increase mental performance and lower blood pressure. It can also reduce the symptoms of jet lag and insomnia.
Fight jet lag
Jet lag is a disruption of the internally regulated sleep-wake cycle that occurs when the body's internal biorhythms do not match external conditions. It is caused by the sudden change to a different time zone. Jet lag can lead to exhaustion, headaches, malaise, insomnia and reduced performance.
Melatonin can help fight jet lag. Melatonin is a natural hormone that regulates the body's sleep-wake cycle. It stimulates sleep, thus promoting recovery.
Research has shown that melatonin can help reduce the effects of jet lag. It can make it easier to fall asleep, especially in new time zones. Studies have shown that taking melatonin can help with jet lag.
Some benefits of taking melatonin for jet lag are
- It can help regulate sleep and synchronize the sleep-wake cycle.
- It can help adjust to new time zones more quickly and regulate the sleep cycle in less time.
- Melatonin can make it easier to fall asleep and improve sleep quality.
- It is a safe and natural alternative to prescription sleep aids.
Melatonin plays an important role in maintaining mood and well-being. Melatonin is an endogenous hormone that regulates mood. It can help relieve insomnia and improve concentration and alertness.
Melatonin can help improve mood by relieving symptoms of depression and anxiety. It can help reduce negative thoughts and feelings associated with both conditions. Some studies also show that it can have a positive effect on the mood and overall well-being of people with various mental illnesses.
The body normally produces more melatonin when it gets dark, and blood levels are highest at night. However, leaving the lights on at night can affect melatonin production, which can lead to trouble sleeping and fatigue.
To improve mood, try using only dim lights in the evening and turning the lights off completely before bed. Taking a melatonin supplement can also help improve mood as it can reduce fatigue and improve sleep quality.
In addition to taking melatonin, you can also use other strategies to improve your mood, such as: These include regular exercise, a balanced diet and stress management techniques.
Melatonin is an important hormone that supports our immune system and prevents inflammation. It is a natural way to reduce inflammation, thereby relieving pain and discomfort.
Studies have shown that melatonin regulates the immune response and can inhibit inflammatory processes. It can also help reduce physiological and biochemical changes that lead to inflammation.
Some studies have shown that taking melatonin can reduce the symptoms of inflammatory diseases such as rheumatoid arthritis and psoriasis. A positive effect has also been demonstrated in other diseases that are associated with inflammation, such as asthma, chronic inflammatory bowel disease and multiple sclerosis.
Melatonin has also been shown to be helpful in relieving the symptoms of allergies and inflammatory autoimmune diseases. It may also help halt the progression of autoimmune diseases by reducing inflammation.
Another way to reduce inflammation with the help of melatonin is through diet. A diet high in nutritious foods and fiber has been shown to lower markers of inflammation in the blood. Foods rich in melatonin are B. soybeans, tomatoes, walnuts, pineapple and citrus fruits.
Support in the fight against cancer
Melatonin is an important hormone that controls the sleep cycle and the day-night rhythm. But it's also a potential cancer-fighting aid. The results of some studies suggest that melatonin can help fight various types of cancer in certain cases.
Preliminary results suggest that melatonin, both alone and in combination with other therapies, may have beneficial effects in the treatment of various types of cancer, including breast cancer, lung cancer, gastric cancer and leukemia.
Some of the possible positive effects of melatonin in cancer treatment are
- Improving the effectiveness of chemotherapy and radiotherapy
- slowing of tumor growth
- Improving the effect of other anticancer drugs
- Reducing the toxicity of cytostatics
- Reducing the side effects of chemotherapy and radiotherapy
- reduction in metastasis
- Improvement of the patient's physical and mental condition
However, it should be noted that most of the results are based on preliminary studies, as melatonin's anti-cancer effects have yet to be studied further. Therefore, it is important that anyone interested in taking melatonin to help fight cancer consults their doctor for sound medical advice.
Melatonin has other benefits as well. This includes
- Improve sleep-wake cycle - Melatonin plays an important role in regulating the sleep-wake cycle. People who don't keep their normal sleep-wake cycle have lower levels of melatonin in their bodies, which can lead to poor sleep. Taking melatonin can usually improve the sleep-wake cycle.
- Reducing Anxiety - Melatonin may help reduce anxiety. Studies show that melatonin can reduce anxiety symptoms by regulating the uptake of certain neurotransmitters.
- Lowering blood pressure - Studies have shown that melatonin may help lower blood pressure by regulating the body's production of stress hormones.
- Boosting the Immune System - Melatonin has been shown to be very effective when it comes to boosting the immune system and improving immune response. Some studies have shown that melatonin is responsible for a stronger immune response in the human body.
- Protection Against Neurodegeneration - Melatonin may help alleviate the symptoms of neurodegeneration by reducing oxidative stress that affects the nervous system. The antioxidant properties of melatonin protect nerve cells from damage caused by free radicals.
IV. Use of Melatonin
Melatonin can be taken in various dosage forms as a dietary supplement. Tablets , capsules , drops and lozenges are available, for example. The recommended daily dose should not be exceeded without medical advice.
If melatonin as a dietary supplement contains additives, attention should be paid to possible drug interactions.
Before taking melatonin as a dietary supplement, it is important to consult a doctor.
The following points should be considered when taking melatonin:
- The daily dose should not be exceeded without medical advice.
- Pay attention to possible interactions with other medications
- Ask about possible side effects
- Choose a suitable dosage form
- Regular check-ups with the doctor
Choosing the right dosage is important when taking melatonin. Although many people take up to 10mg per day, the recommended dose is usually only 1-3mg per day. This recommendation applies to adults, children and the elderly. It is important that melatonin is always taken in small doses to avoid negative side effects.
There are several ways to take melatonin. Tablets are most commonly taken, usually 1 to 3 mg per day. Other ways to take melatonin include oral sprays, drops, and liquid formulations. Because individual needs vary, a doctor should be consulted before taking melatonin.
The dosage may vary depending on the situation. Some people require a higher dose to get the desired results. Some people take melatonin to treat problems falling asleep; in this case the recommended dose is usually 5-10 mg.
It is important to note that prolonged use of melatonin is not recommended. It is recommended to only take melatonin for a short time, as it can take time to get used to taking it. If you plan to take melatonin for more than three months, you should consult a doctor to determine a safe dose.
time of ingestion
Timing of ingestion can have a major impact on the effectiveness of melatonin. Melatonin is known to regulate the sleep-wake cycle. Therefore, it is important that it is taken at the right time to get the best possible results.
Melatonin is best taken just before bedtime. Therefore, it is best to schedule intake 2-3 hours before bedtime. It is also important that melatonin does not take effect immediately. It generally takes about 30 minutes for the effects to kick in.
It's important to take melatonin in a dark environment, as light can disrupt sleep-wake cycles. Therefore, it is also advisable not to use light when taking melatonin.
Importantly, most people should not exceed the recommended dose or they may experience unwanted side effects. It's also important not to try to exceed the recommended dose in order to get greater benefit.
It is especially important for people with insomnia not to exceed the recommended dose. You should also consult your doctor before taking melatonin as it may be contraindicated in certain medical conditions.
Possible risks and side effects
Possible side effects and risks when using melatonin are small in most cases, but should not be underestimated. It is important to educate yourself about possible side effects and risks before using melatonin.
The most common side effects of melatonin are
- sleep disorders
There are also some rarer side effects that can occur when taking melatonin. This includes
- Elevated blood pressure
- increased body temperature
- increase in blood lipids
- skin rash
- bleeding disorders
There are also some risks associated with taking melatonin. Some of them are
- Interactions with other medicines: Melatonin can affect the effects of medicines such as pain relievers, blood thinners and antidepressants.
- Effects on fertility: It is not yet known whether melatonin can affect fertility.
- Effects on pregnancy: As there are not many studies yet, it is best to avoid melatonin during pregnancy.
It is important to consult your doctor before taking melatonin.
Interactions with other medicines
Melatonin can, in certain cases, affect the effects of other prescription medications. The interactions can vary in strength and range from slightly affecting the effectiveness to enhancing or weakening the effect of a drug. Therefore, it is important that you inform your doctor about taking melatonin to avoid interactions.
Possible interactions include
- Immunosuppressants (drugs that suppress the immune system): Melatonin can help boost the immune system. Therefore, immunosuppressive drugs, which suppress the immune system, can reduce the effects of melatonin and make symptoms worse in some people.
- Blood thinners (e.g. clopidogrel): Blood thinners can help prevent or reduce blood clotting. Melatonin also has a blood-thinning effect. Therefore, taking melatonin can reduce the effectiveness of blood thinners.
- Pain relievers: Melatonin can decrease the effectiveness of certain pain relievers. Therefore, it's important to let your doctor know about taking melatonin if you're taking prescription pain relievers.
- Sedatives: Melatonin can reduce the effects of certain sedatives. Therefore, it is important that you inform your doctor about taking melatonin if you are taking any prescription tranquilizers.
Melatonin is a hormone that occurs naturally in the human body. It is primarily produced by a gland near the brain called the pineal gland and released into the blood to put the body into a sleep-wake cycle.
There are numerous medical uses and recommendations for use of melatonin. Here are some of the most important
- Sleep Disorders: Melatonin is sometimes used for the short-term treatment of insomnia, particularly in people who have trouble falling asleep or sleep irregularly. It is also often believed to improve sleep in people with insomnia and other disorders.
- Jet Lag: Jet lag is a state of discomfort that often occurs when people fly across multiple time zones. It is believed that melatonin can relieve jet lag by restoring the body's sleep-wake cycle.
- Nervousness: Melatonin can also be used as a natural sedative for nervousness and anxiety.
- Headaches: Some medical studies have shown that melatonin can help relieve headaches and migraines.
- Cancer: There is some evidence that melatonin may help reduce the risk of certain types of cancer and slow cancer progression.
Melatonin is a hormonal supplement that offers many health benefits. It is used to regulate circadian rhythms, improve sleep quality and cognitive function, fight jet lag, improve mood and reduce inflammation. It is also used to help fight cancer. It is important to follow the correct dosage range and timing to avoid side effects and drug interactions. In addition, melatonin should be used cautiously for optimal effect. After this research, we can now state that melatonin is an important hormonal compound that can be used to achieve many positive health effects. However, it can come with many risks and side effects, which is why it is important to get enough information and consult a doctor before using it.
frequently asked Questions
How does melatonin work in the body?
Melatonin is a hormone produced in the brain's pineal gland. It regulates the sleep rhythm and supports the body's internal clock. Melatonin is normally secreted at night and signals the body that it is time to sleep.
Does melatonin help with insomnia?
Yes, melatonin can help with sleep disorders, especially sleep-wake cycle disorders. It can help reduce the time it takes to fall asleep, increase sleep duration, and improve sleep quality.
Is Melatonin Safe to Use?
Melatonin is considered safe for most people when taken for a short period of time and at the recommended dose. However, caution should be exercised with some groups of people, e.g. B. in pregnant women, children and people with certain medical conditions. It is recommended to consult a doctor before using melatonin.
Can melatonin cause an overdose?
Yes, overdosing on melatonin can lead to unwanted side effects like headaches, dizziness, nausea, and lightheadedness. It is recommended not to exceed the recommended dose and not to take melatonin regularly or for a long period of time without consulting a doctor.
How is melatonin taken?
Melatonin should be taken about 30 minutes to an hour before bedtime. The recommended dose varies based on age, gender, and individual needs. It is recommended to start with a low dose and observe the effects before increasing the dose.
Does Melatonin Affect Mood?
Yes, melatonin can affect mood, especially in people with depression. However, there are conflicting study results on whether or not melatonin has an antidepressant effect. It is recommended to consult a doctor before taking melatonin for mood regulation.
Does melatonin help with jet lag?
Yes, melatonin can help with jet lag by regulating sleep patterns and adjusting the body's internal clock. It is recommended to take melatonin a few days before travel and adjust to the local time zone.
Is melatonin suitable for children?
Melatonin can also be suitable for children, but should only be taken under medical supervision and in an appropriate dosage. It is recommended to consult a doctor before using melatonin in children.
Are there any side effects from using melatonin?
Yes, there are some possible side effects of taking melatonin, such as drowsiness, headaches, dizziness, nausea, and irritability.