Melatonin – Effects, Dosage and Side Effects
Melatonin is a hormone naturally produced in the pineal gland of the brain. Its main function is to regulate and initiate sleep. Supplementation can be beneficial in addressing sleep problems and promoting regeneration.
How does melatonin work?
The circadian rhythm and melatonin
Our "internal clock," the so-called circadian rhythm, controls when we get tired and when we are awake. Melatonin is the crucial regulator of this rhythm. Normally, the hormone is released in darkness and signals to the body that it is time to sleep. Light, on the other hand, inhibits melatonin production.
However, artificial light, such as from screens, lamps, or night shifts, can disrupt this natural rhythm. Shift workers and travelers suffering from jet lag are particularly affected by this disruption.
Why is sleep so important?
Lack of sleep is associated with numerous health problems:
- Increased irritability
- weight gain
- Concentration problems
- Exhaustion, even leading to depression
In sports, sleep is essential for muscle regeneration. Peak performance can only be achieved with sufficient rest.
Melatonin: Effects and special features
How is melatonin produced?
Melatonin is synthesized from the amino acid L-tryptophan. This process involves several intermediate steps, including 5-hydroxytryptophan (5-HTP) and serotonin. Importantly, melatonin production is not unlimited – the available enzymes determine the maximum amount that can be synthesized.
Why is melatonin special?
Melatonin differs from many other hormones in that it is effective when taken orally. While most hormones are broken down in the digestive system, melatonin goes directly to its site of action.
Another advantage: Taking melatonin does not inhibit the body's own production, as is the case with other hormones. This means that after discontinuing the supplement, the body resumes normal melatonin production without delay.
Melatonin and sleep problems: studies and findings
Melatonin and calorie deficit
Studies show that diets with a severe calorie deficit can reduce melatonin levels by up to 20%. This is attributed to a lower carbohydrate intake, as the pineal gland requires glucose for melatonin production.
Melatonin in old age
As we age, the body's own production of melatonin decreases. This explains why older people often sleep less than younger people.
Foods containing natural melatonin
Some foods contain natural amounts of melatonin, including:
- tomatoes
- Walnuts
- Rye and barley
- Strawberries
- Olives
Consuming these foods can support melatonin production.
Dosage and intake of melatonin
How much melatonin should one take?
The optimal dosage is generally between 0.5 and 3 mg, 30–60 minutes before bedtime. Studies show that lower doses are often just as effective as higher ones.
Long-term income
Melatonin can be taken both acutely and long-term. For acute sleep problems, such as jet lag or night shifts, short-term supplementation is often sufficient.
Safety and side effects
Is melatonin safe?
Melatonin is one of the safest dietary supplements. Studies show that even high doses (up to 240 mg) have no toxic effects.
Who should be careful?
Diabetics should monitor their blood sugar levels, as melatonin can slightly increase them. People taking medication should consult a doctor before taking melatonin.
Melatonin and other nutrients: Interactions
caffeine
Melatonin and caffeine partially utilize the same enzymes for metabolism. Taking them at the same time can impair the effectiveness of both substances.
L-tryptophan and 5-HTP
Since these substances serve as precursors for melatonin production, they can indirectly influence melatonin synthesis.
Green tea
The combination of green tea and melatonin offers antioxidant benefits, although they can slightly weaken each other.
Melatonin and sport
Regeneration and performance
Melatonin supports nighttime regeneration and protects nerves from damage. In combination with exercise, it can also have neuroprotective effects and increase the level of coenzyme Q9 (a precursor of coenzyme Q10) in the brain.
Conclusion
Melatonin is an essential hormone that ensures healthy sleep and optimal regeneration. In our modern society, characterized by artificial light, supplementation can help improve sleep.
Melatonin is a valuable aid for athletes, frequent travelers, and people with irregular sleep patterns. A low dose is often sufficient to achieve the desired effects.