Melatonin (मेलाटोनिन) is a natural compound, specifically an indoleamine, produced by and found in different organisms including bacteria and eukaryotes. It is a hormone primarily released by the pineal gland at night and has long been associated with the control of the sleep-wake cycle. As a dietary supplement, it is often used for the short-term treatment of insomnia, such as from jet lag or shift work, and is typically taken by mouth. Evidence of its benefit for this use, however, is not strong. A 2017 review found that sleep onset occurred six minutes faster with use, but found no change in total time asleep. The melatonin receptor agonist medication ramelteon may work as well as melatonin supplements, at a greater cost but with different adverse effects, for some sleep conditions.
What is Melatonin?
It is a hormone that is naturally produced in the pineal gland, a small pea-sized gland in the brain. It plays a crucial role in regulating the sleep-wake cycle, also known as the circadian rhythm. The production and release of melatonin are influenced by the time of day, with levels typically rising in the evening as it gets dark and dropping in the morning as it gets light.
Medical uses of Melatonin
In the European Union, it is indicated for the treatment of insomnia in children and adolescents aged 2–18 with autism spectrum disorder (ASD) and/or Smith–Magenis syndrome, where sleep hygiene measures have been insufficient, and for monotherapy for the short-term treatment of primary insomnia characterized by the poor quality of sleep in people who are aged 55 or over.
Sleep disorders
Positions on the benefits of melatonin for insomnia are mixed. A review by the Agency for Healthcare Research and Quality (AHRQ) from 2015 stated that evidence of benefit in the general population was unclear. A review from 2017, found a modest effect on time until the onset of sleep. Another review from 2017 put this decrease at six minutes to sleep onset but found no difference in total sleep time. It may also be useful in delayed sleep phase syndrome. It appears to work as well as ramelteon but costs less.
Melatonin is a safer alternative than clonazepam in the treatment of REM sleep behavior disorder – a condition associated with synucleinopathies like Parkinson’s disease and dementia with Lewy bodies. In Europe, it is used for short-term treatment in people who are 55 years old or older. It is deemed to be a first-line agent in this group.
Dementia
A 2020 Cochrane review found no evidence that melatonin helped sleep problems in people with moderate to severe dementia due to Alzheimer’s disease. A 2019 review found that while it may help in improving sleep with minimal cognitive impairment, after the onset of Alzheimer’s it has little to no effect. Melatonin may, however, help with sundowning.
Jet lag and shift work
Melatonin is known to reduce jet lag, especially in eastward travel. However, if the time it takes is incorrect, it can delay adaptation. It appears to have limited use against the sleep problems of people who work shift work. Tentative evidence suggests that it increases the length of time people can sleep.
Melatonin levels in the body
The correct level in the body is not typically measured in a routine clinical setting. Its levels naturally fluctuate throughout the day and night, with the highest levels occurring during the night in response to darkness. Instead of measuring absolute levels, healthcare professionals often assess its function or activity in specific situations.
If a healthcare provider suspects a circadian rhythm disorder or sleep-related issue, they may recommend a melatonin assessment, which often involves:
Melatonin Blood Test
This test measures the amount of melatonin in the blood. However, it’s essential to note that it has a short half-life, meaning it is rapidly metabolized, so a blood test provides a snapshot of levels at a specific moment.
Salivary Melatonin Test
This test involves collecting saliva samples at different times, typically evening and morning, to measure melatonin levels. Salivary testing is non-invasive and may provide a more comprehensive view of secretion over time.
Urine Melatonin Test
A 24-hour urine collection may measure the total amount of melatonin metabolites excreted in the urine. This test can indicate the overall production and metabolism.
It’s important to note that the levels can vary widely between individuals, and what might be considered a “normal” level for one person may differ from another. Additionally, its secretion is influenced by factors such as age, exposure to light, and individual circadian rhythms.
In clinical practice, the levels are often assessed in the context of sleep disorders, circadian rhythm disorders, or other conditions where disruptions to the natural sleep-wake cycle are suspected. Interpretation of melatonin test results requires expertise, and healthcare professionals consider the patient’s specific circumstances and symptoms in the diagnostic process. If you suspect a melatonin-related issue, it’s best to consult with a healthcare provider for appropriate evaluation and guidance.
Melatonin deficiency Symptoms
It is a hormone produced by the pineal gland in the brain, and it plays a crucial role in regulating the sleep-wake cycle. A deficiency can lead to various symptoms, including:
Insomnia or Sleep Disturbances
It is often referred to as the “sleep hormone” because it helps regulate the sleep-wake cycle. A lack of melatonin can result in difficulty falling asleep or staying asleep.
Fatigue and Daytime Sleepiness
Inadequate levels may lead to fatigue and excessive daytime sleepiness, even after a seemingly adequate amount of sleep.
Impaired Immune Function
It is also involved in immune system function. A deficit in melatonin may weaken the immune response, making individuals more susceptible to infections and illnesses.
Mood Changes
It has been linked to mood regulation, and a shortage of melatonin may contribute to mood disorders such as depression and anxiety.
Difficulty Adjusting to Shift Work or Time Zone Changes
Melatonin helps regulate the body’s circadian rhythm, and a deficit can make it challenging for individuals to adapt to changes in their sleep-wake cycle, such as shift work or jet lag.
Cognitive Impairment
Some studies suggest that melatonin plays a role in cognitive function, and a deficiency might contribute to cognitive impairment.
Hormonal Imbalances
Melatonin interacts with other hormones in the body, and a deficit may disrupt the balance of other hormones.
It’s important to note that the deficiency is not always the primary cause of these symptoms. Other factors, such as stress, lifestyle choices, and medical conditions, can also contribute to sleep disturbances and related issues. If you suspect a deficiency or are experiencing persistent symptoms, it’s advisable to consult with a healthcare professional for a proper diagnosis and appropriate management.
Melatonin deficiency Causes
Several factors can contribute to a deficiency in production or disrupt the normal functioning of the system. Some common causes include:
Age
The production tends to decrease with age. Older adults may produce less melatonin, leading to changes in sleep patterns.
Light Exposure
Melatonin production is influenced by exposure to light. Artificial light, especially the blue light emitted by electronic devices, can suppress production and disrupt the natural sleep-wake cycle. Insufficient exposure to natural light during the day can also affect the levels.
Shift Work and Irregular Sleep Patterns
Disruptions to the regular sleep-wake cycle, such as those experienced by shift workers or individuals with irregular sleep patterns, can interfere with melatonin production.
Certain Medications
Some medications, including beta-blockers, certain antidepressants, and antipsychotics, can interfere with melatonin production.
Medical Conditions
Certain medical conditions, such as sleep disorders, neurological disorders, and hormonal imbalances, can impact the levels. Chronic conditions like insomnia may contribute to a prolonged deficit.
Jet Lag and Travel Across Time Zones
Rapid changes in time zones can disrupt the body’s circadian rhythm and affect melatonin production, leading to temporary deficits.
Poor Sleep Hygiene
Practices that negatively impact sleep hygiene, such as irregular sleep schedules, excessive caffeine or alcohol consumption, and exposure to bright lights before bedtime, can contribute to the deficiency.
Reduced Melatonin Synthesis
Some individuals may have a reduced capacity to synthesize melatonin due to genetic factors or other unknown reasons.
Environmental Factors
Environmental toxins and pollutants may interfere with melatonin production or function.
It’s important to note that individual responses to these factors can vary, and its deficiency is not always solely caused by one factor. If someone suspects it or is experiencing persistent sleep disturbances, it’s advisable to consult with a healthcare professional. They can assess the individual’s specific situation, conduct necessary tests, and recommend appropriate interventions or treatments.
Melatonin Supplements
The supplements are available in various forms, including tablets, capsules, gummies, liquid drops, and even extended-release formulations. These supplements are commonly found over-the-counter at pharmacies, health food stores, and online retailers. Here are some common types of supplements:
Melatonin Tablets/Capsules
These are the most traditional and widely available forms of supplements. They come in different dosages, ranging from 1 mg to 10 mg or more.
Melatonin Gummies
Gummy supplements are a popular choice, especially for individuals who may have difficulty swallowing pills. They often come in a variety of flavors and dosages.
Melatonin Liquid Drops
Liquid supplements provide an alternative for those who prefer not to swallow pills. They allow for more flexible dosing, as the liquid can be easily measured.
Sublingual Melatonin
These are tablets or dissolvable strips designed to be placed under the tongue, allowing for faster absorption into the bloodstream.
Extended-Release Melatonin
Some formulations are designed for a slow and gradual release of melatonin over an extended period. These are often marketed as helping to maintain a more consistent level throughout the night.
Melatonin Sprays
Melatonin sprays are designed to be sprayed directly into the mouth. They may be a convenient option for those who prefer not to use pills or capsules.
When choosing the supplement, it’s important to consider factors such as the desired dosage, form, and any additional ingredients. Additionally, it’s advisable to consult with a healthcare professional before starting the supplementation, especially if you have underlying health conditions or are taking other medications, as there may be potential interactions or contraindications.
Side effects of Melatonin supplements
Side effects from these supplements are minimal at low doses for short durations. They may include:
- Somnolence (sleepiness),
- Headaches,
- Nausea,
- Diarrhea,
- Abnormal dreams,
- Irritability,
- Nervousness,
- Restlessness,
- Insomnia,
- Anxiety,
- Migraine,
- Lethargy,
- Psychomotor hyperactivity,
- Dizziness,
- Hypertension,
- Abdominal pain,
- Heartburn,
- Mouth ulcers,
- Dry mouth,
- Hyperbilirubinemia,
- Dermatitis,
- Night sweats,
- Pruritus,
- Rash,
- Dry skin,
- Pain in the extremities,
- Symptoms of menopause,
- Chest pain,
- Glycosuria (sugar in the urine),
- Proteinuria (protein in the urine),
- Abnormal liver function tests,
- Increased weight,
- Tiredness,
- Mood swings,
- Aggression, and
- Feeling hungover.
Its use is not recommended during pregnancy or breastfeeding or for those with liver disease.
Melatonin Functions
It serves several important bodily functions, primarily related to regulating the sleep-wake cycle and maintaining the body’s internal circadian rhythm. Here are the key functions:
Regulation of Sleep-Wake Cycle
It is often referred to as the “sleep hormone” because its primary function is to signal to the body that it’s time to sleep. The pineal gland, where melatonin is produced, releases this hormone in response to darkness and helps promote feelings of sleepiness.
Circadian Rhythm Regulation
It plays a crucial role in regulating the body’s circadian rhythm, which is the internal biological clock that governs the timing of various physiological processes, including sleep, wakefulness, and other bodily functions.
Antioxidant Properties
Melatonin is also known for its antioxidant properties. It helps neutralize free radicals in the body, which are molecules that can cause damage to cells and contribute to aging and various diseases.
Immune System Support
Some research suggests that it may have a role in supporting the immune system. It has been shown to have anti-inflammatory and immune-modulating effects.
Reproductive Function
It may play a role in the regulation of reproductive hormones. It is involved in the timing of the onset of puberty and the regulation of the menstrual cycle in females.
Protection Against UV Radiation
Melatonin has been found to have protective effects against ultraviolet (UV) radiation. It may help mitigate the damage caused by UV rays to the skin.
Regulation of Body Temperature
Melatonin can influence the body’s temperature regulation, contributing to the drop in body temperature that occurs during the night, which is conducive to sleep.
Influence on Mood and Behavior
Melatonin may have an impact on mood and behavior. Some studies suggest that disruptions in its levels may be associated with mood disorders such as depression and seasonal affective disorder (SAD).
It’s important to note that the functions are complex and interconnected with various physiological processes. The hormone is produced in response to environmental cues, particularly the natural light-dark cycle, and its secretion is influenced by factors such as age and certain medical conditions.
Commercial availability of Melatonin
It is available in doses from less than half a milligram to 5 mg or more. Immediate-release formulations cause blood levels of melatonin to reach their peak in about an hour. It is also available for use sublingually or as transdermal patches.
Formerly, it was derived from animal pineal tissue, such as bovine. It is now synthetic, which limits the risk of contamination or the means of transmitting infectious material. It is the most popular over-the-counter sleep remedy in the US, resulting in sales of over US$400 million in 2017.
Melatonin Research
Various uses and effects of melatonin have been studied. A 2015 review of studies of melatonin in tinnitus found the quality of evidence low, but not entirely without promise.
Headaches
Tentative evidence shows melatonin may help reduce some types of headaches including cluster and hypnic headaches.
Cancer
A 2013 review by the National Cancer Institutes found evidence for use to be inconclusive.
Protection from radiation
Both animal and human studies have shown melatonin to protect against radiation-induced cellular damage.
Epilepsy
A 2016 review found no beneficial role of melatonin in reducing seizure frequency or improving quality of life in people with epilepsy.
Secondary dysmenorrhoea
A 2016 review suggested no strong evidence of melatonin compared to placebo for dysmenorrhoea secondary to endometriosis.
Delirium
A 2016 review suggested no clear evidence of melatonin to reduce the incidence of delirium.
Gastroesophageal reflux disease
A 2011 review said melatonin is effective in relieving epigastric pain and heartburn.
Psychiatry
Melatonin might improve sleep in people with autism. Children with autism have abnormal melatonin pathways and below-average physiological levels.
While the packaging often warns against its use in people under 18 years of age, studies suggest that it is an efficacious and safe treatment for insomnia in people with ADHD, including children.
Melatonin in comparison to placebo is effective for reducing preoperative anxiety in adults when given as premedication. It may be just as effective as standard treatment with a benzodiazepine in reducing preoperative anxiety. It may also reduce postoperative anxiety (measured 6 hours after surgery) when compared to placebo.
Some supplemental users report an increase in vivid dreaming. Extremely high doses increased REM sleep time and dream activity in people both with and without narcolepsy. Some evidence supports an antidepressant effect.
What are the health benefits of Melatonin?
Melatonin is a hormone that is naturally produced by the pineal gland in the brain in response to darkness. It plays a crucial role in regulating the sleep-wake cycle, also known as the circadian rhythm. While melatonin is commonly used as a supplement to address sleep-related issues, research suggests that it may have other health benefits as well. It’s important to note that melatonin supplements should be used with caution and under the guidance of a healthcare professional, as their effects can vary from person to person. Here are some potential health benefits of melatonin:
Sleep Regulation
Melatonin is widely known for its role in promoting sleep and regulating the sleep-wake cycle. It is often used as a supplement to help manage insomnia, jet lag, and other sleep disorders.
Antioxidant Properties
Melatonin has antioxidant properties, which means it may help neutralize harmful free radicals in the body. This antioxidant activity is believed to have protective effects on cells and may contribute to overall health.
Immune System Support
Some studies suggest that melatonin may have immune-enhancing effects.
Anti-Inflammatory Effects
Melatonin may have anti-inflammatory properties, which could be beneficial in various inflammatory conditions.
Neuroprotective Effects
Research indicates that melatonin may have neuroprotective effects, potentially helping to protect the brain from oxidative stress and inflammation. This has implications for conditions such as Alzheimer’s disease and other neurodegenerative disorders.
Cardiovascular Health
There is evidence to suggest that melatonin may have cardiovascular benefits.
It’s important to use melatonin supplements cautiously, as their effects can vary and excessive use may lead to side effects. Always consult with a healthcare professional before starting any new supplement regimen, especially if you have existing health conditions or are taking medications.
Conclusion
In conclusion, melatonin is a crucial hormone produced by the pineal gland, with its primary function being the regulation of the sleep-wake cycle and maintenance of the body’s circadian rhythm. Often referred to as the “sleep hormone,” it helps signal the body to prepare for sleep in response to darkness. Beyond its role in sleep regulation, it exhibits antioxidant properties, supports the immune system, influences reproductive function, and may play a role in protecting against UV radiation. The intricate functions highlight its significance in various physiological processes, emphasizing the importance of a balanced and well-regulated circadian rhythm for overall health and well-being.
Frequently Asked Questions
What is melatonin?
It plays a key role in regulating the sleep-wake cycle and maintaining the body’s circadian rhythm.
Can I use melatonin supplements to improve my sleep?
It’s crucial to use them under the guidance of a healthcare professional, as improper use may lead to side effects or interactions with medications.
What are the potential side effects of melatonin?
Common side effects include daytime sleepiness, headaches, dizziness, and nausea. Long-term use or improper dosages may lead to hormonal imbalances, vivid dreams, or other adverse effects. Consult with a healthcare professional if you experience persistent or severe side effects.
Can melatonin be used for conditions other than sleep disorders?
It has antioxidant properties and may support the immune system. Some research suggests potential benefits for conditions like seasonal affective disorder (SAD) and certain mood disorders.
Is melatonin safe for everyone?
Pregnant or breastfeeding women, individuals with certain medical conditions, and those taking specific medications should consult a healthcare professional before using the supplements.
When is the best time to take melatonin supplements?
The timing of supplementation is crucial. It typically takes 30 minutes to an hour before bedtime to align with the body’s natural production in response to darkness.
Are there natural sources of melatonin in food?
While it is naturally present in small amounts in certain foods like tart cherries, grapes, and nuts, the levels are generally insufficient to produce significant sleep-regulating effects. Most it comes from the body’s production.
Can melatonin be addictive?
It is a naturally occurring hormone in the body, and when used as a supplement, it does not lead to dependency.
Reference: https://en.wikipedia.org/wiki/Melatonin
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