Melatonin: what it is and what it is used for

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What is melatonin

Melatonin is a endogenous hormone, that is produced by our body and plays a fundamental role in our sleepless nights because it is the hormone that regulates our sleep-wake cycle. Melatonin is produced by the pineal gland, an endocrine gland located in an area of the brain called the epiphysis. Biochemically, melatonin is synthesized from tryptophan acid, which is the precursor of serotonin. As with all hormones, certain conditions are necessary for the production of melatonin.

The production of melatonin is activated by darkness, therefore it occurs during the night and reaches its peak secretion between one and three in the morning. With the arrival of light, it gradually stops to allow us to be awake and active during the day.

What is melatonin used for?

The main role of melatonin is to signal to our body when it is time to prepare for sleep. Its production increases in response to darkness, peaking during the early hours of the night and decreasing in the morning when daylight suppresses it.

Who should take melatonin?

The intake of melatonin is recommended for those suffering from sleep disorders such as insomnia, as well as for travelers who need to deal with jet lag due to time zone changes. Melatonin is also recommended for the elderly, who physiologically produce lower levels of melatonin. In general, it proves very useful for all people with an altered sleep-wake rhythm due to irregular schedules, night work, or lack of sleep.

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What can alter melatonin production?

Sleep disorders are often linked to an alteration of the sleep-wake cycle, also called the "circadian rhythm." The sleep-wake cycle is very delicate, and there are many factors that can threaten the sleep cycle. Considering that melatonin production naturally decreases with age and follows a seasonal pattern—being released in smaller amounts in summer and larger amounts in winter—there are several factors that can compromise its production:

light sources in the heart of the night
blue lights produced by computers and smartphones
caffeine or alcohol intake shortly before going to sleep
shift work
jet-lag
anxiety and stress
a hormonal imbalance

Even though the levels of melatonin absorbable through food are low, it can be helpful to know that it is present in bananas, in the grape, in the brown rice or in cherries. Since its production is constantly threatened, it may be helpful to take melatonin supplements.

The effects of melatonin: what science says

A study has highlighted The effectiveness of melatonin in 251 patients with sleep disorders after a head injury. Patients were given between 2 and 10 mg of melatonin per day, and the results were positive both in reducing the time needed to fall asleep and in improving sleep quality. Additionally, patients felt less anxious and less fatigued than usual

An analysis of data collected from 19 studies, involving 1683 subjects, suggests that melatonin is useful for fall asleep more easily, increase the duration and quality of sleep

According to the scientific publication “A review of sleep disorders and melatonin”, melatonin works for managing insomnia and is also recommended by pediatricians in cases of sleep disorders in childhood and adolescence

This study focuses on the safety of melatonin in a hospital setting. Its effect on the quality and quantity of sleep makes it a better choice compared to many commonly prescribed sedatives

In this research instead, the spotlight is on the melatonin's ability to reduce jet lag symptoms

Summarizing, studies show that melatonin:

Helps regulate or restore the sleep-wake cycle in adults and children
Contributes to reducing the time needed to fall asleep
Improve sleep quality by avoiding unpleasant nighttime awakenings
Helps to address sleep disorders related to shift work
Counteracts the side effects of jet lag
Stimulates the immune system

What are the possible side effects of melatonin?

Melatonin is a hormone that is naturally produced by our body. As we have seen, its production can be subject to imbalances and for this reason, it is often taken in the form of a supplement.

Unlike many drugs or supplements used to counter sleep disorders, melatonin does not have significant side effects.

If taken in the right doses, it is a very safe molecule. However, precisely because it can cause drowsiness, it is not recommended to use it during the day or before driving.

In case of overdose, mild side effects such as nausea, headache, and dizziness have been observed.

Melatonin and interaction with drugs

The interaction of melatonin with the following must be absolutely avoided drugs:

Antiepileptic drugs: melatonin may cause inhibition of the anticonvulsant effects of antiepileptic drugs, especially in children
Contraceptive drugs: melatonin may increase the side effects of some contraceptive drugs
Medications for hypertension control: melatonin can be a factor that interferes with this type of medication
Anticoagulant drugs: melatonin could increase the risk of hemorrhages or bleeding
Immunosuppressants: melatonin may be a stimulant of immune function and interfere with immunosuppressants
Diabetes medications: melatonin may raise blood sugar levels
Antidepressants or mood stabilizers: melatonin may increase the levels of drowsiness caused by this type of medication

Before taking melatonin during pregnancy or breastfeeding, it is advisable to consult your doctor.

What is the food richest in melatonin?

Melatonin is not directly present in foods, but there are some foods that contain substances that can promote its production and may be helpful for sleep. Here are some foods that can help melatonin production:

Cherries: among the foods richest in natural melatonin, they also contain antioxidants and other nutrients beneficial for sleep.
Bananas: they contain tryptophan, an amino acid precursor of serotonin, which in turn can be converted into melatonin in the body.
Oats: it is rich in complex carbohydrates and can promote a gradual release of serotonin in the body, which can contribute to better melatonin production.
Walnuts and almonds: they are a good source of magnesium, which can promote muscle relaxation and sleep. They also contain small amounts of melatonin.
Whole grains: they can be rich in tryptophan, which may promote the production of melatonin.
Dark green leafy vegetables: vegetables such as spinach and kale contain magnesium and other nutrients that can be helpful in promoting sleep.
Corn: it is a source of melatonin and can be consumed in the form of kernels, cornmeal, or corn-based products.

Although these foods can be helpful in promoting sleep, it is important to remember that melatonin produced by the body is mainly influenced by light and darkness, and that melatonin supplementation through food may have a limited impact on its overall production. In addition to a balanced diet rich in sleep-promoting foods, it is therefore advisable to consider an external melatonin supplement.

CBD and melatonin

The combination of melatonin and CBD (cannabidiol) has sparked interest for the potential benefits that both can offer in improving sleep quality and promoting overall well-being.

Here are some of the potential benefits of this synergistic combination:

Sleep Quality Improvement: both melatonin and CBD are known for their relaxing properties. Melatonin regulates the sleep-wake cycle, while CBD can help promote overall relaxation, improving the quality and duration of sleep.
Anxiety and stress reduction: CBD has been shown to have anxiolytic effects, so it can help reduce anxiety and stress levels during the day and promote falling asleep, reducing the time needed to fall asleep.
Anti-inflammatory and antioxidant effects: both CBD and melatonin have anti-inflammatory and antioxidant properties, which can help improve sleep hygiene and balance the endocannabinoid system, promoting physical and mental well-being

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