Human body consists of lots of different hormones and enzymes that effect our mood, feeling, energy, overall health, libido, recovery and so on. Although there are hundreds of hormones and biochemical reactions that happen inside the body, it is a good practice for you to know about as many of them as you can, whether your field of expertise is in health and well-being or not, in order to be the healthiest version of yourself. In this article we are going to tell you what melatonin is and whether you need melatonin supplementation or not and if so, what are the side effects so without further ado, let’s cut to the chase.
What is melatonin?
Melatonin is a hormone made by the pineal gland. That’s a pea-sized gland found just above the middle of your brain. It helps your body know when it’s time to sleep and wake up.
Normally, your body makes more melatonin at night. Levels usually start to go up in the evening once the sun sets. They drop in the morning when the sun goes up. The amount of light you get each day — plus your own body clock — set how much your body makes.
It is a hormone that your brain produces in response to darkness. It helps with the timing of your circadian rhythms (24-hour internal clock) and with sleep. Being exposed to light at night can block melatonin production.
Research suggests that melatonin plays other important roles in the body beyond sleep. However, these effects are not fully understood.
In addition to improving sleep, melatonin is also involved in managing immune function, blood pressure and cortisol levels.
Plus, it acts as an antioxidant, with some research finding that it can significantly affect many health conditions.
In fact, studies show that melatonin may improve eye health, reduce symptoms of seasonal depression and even provide relief from acid reflux.
Seasonal affective disorder (SAD)
Seasonal affective disorder (SAD) also called seasonal depression, is a common condition that is estimated to affect up to 10% of the population worldwide.
This type of depression is related to changes in the seasons and occurs each year around the same time, with symptoms typically appearing in late fall to early winter.
Some research indicates that it could be linked to changes in your circadian rhythm caused by seasonal light changes.
Because melatonin plays a role in regulating circadian rhythm, low doses are often used to decrease symptoms of seasonal depression.
According to one study in 68 people, alterations in circadian rhythm were shown to contribute to seasonal depression, but taking melatonin capsules daily was effective at reducing symptoms, However, other research is still inconclusive on the effects of melatonin on seasonal depression.
For instance, another review of eight studies showed that melatonin was not effective at reducing symptoms of mood disorders, including bipolar disorder, depression and SAD.
Further research is needed to determine how melatonin may impact symptoms of seasonal depression.
Human growth hormone (HGH)
Human growth hormone (HGH) is a type of hormone that is vital to growth and cellular regeneration. Higher levels of this important hormone have also been linked to increases in both strength and muscle mass.
Some studies have found that supplementing with melatonin may increase levels of HGH in men.
One small study in eight men found that both low (0.5 mg) and high (5 mg) doses of melatonin were effective at increasing HGH levels.
Another study in 32 men showed similar results.
However, larger-scale studies are needed to understand how melatonin may affect levels of HGH in the general population.
Gastroesophageal reflux disease (GERD)
Gastroesophageal reflux disease (GERD) is a condition caused by the backflow of stomach acid into the esophagus, resulting in symptoms like heartburn, nausea and belching.
Melatonin has been shown to block the secretion of stomach acids. It also decreases the production of nitric oxide, a compound that relaxes your lower esophageal sphincter, allowing stomach acid to enter your esophagus.
For this reason, some research suggests that melatonin may be used to treat heartburn and GERD.
Melatonin supplementation pros and cons
cons of taking melatonin supplement
The hormone melatonin plays a role in your natural sleep-wake cycle. Natural levels of melatonin in the blood are highest at night. Some research suggests that melatonin supplements might be helpful in treating sleep disorders, such as delayed sleep phase, and providing some relief from insomnia and jet lag.
Melatonin is generally safe for short-term use. Unlike with many sleep medications, with melatonin you are unlikely to become dependent, have a diminished response after repeated use (habituation), or experience a hangover effect.
While melatonin generally brings fewer side effects than other sleep medicines, you could still have:
- Daytime sleepiness
- Headache
- Dizziness
- Stomach discomfort
- Anxiety
- Crankiness
- A “heavy head” feeling
- Short-lived depression
Melatonin supplements might cause problems if you take them with some medicines, including:
- Blood-thinning medications (anticoagulants)
- Drugs that suppress the immune system (immunosuppressants)
- Diabetes drugs
- Birth control pills
Everybody reacts differently to medicines and supplements, so melatonin may or may not work for you. Still more studies have shown that melatonin doesn’t help sleep problems at all. There’s also not enough research to say it helps with any issues not related to sleep.
pros of taking melatonin supplement
there are some conditions which melatonin has shown to be beneficial such as jet lag, delayed sleep-wake phase disorder, some sleep disorders in children, and anxiety before and after surgery. Now let’s dig a little bit dipper:
1.jet lag
Jet lag affects people when they travel by air across multiple time zones. With jet lag, you may not feel well overall and you may have disturbed sleep, daytime tiredness, impaired functioning, and digestive problems.
Research suggests that melatonin supplements may help with jet lag. This is based on medium-sized reviews from 2010 and 2014.
Four studies that included a total of 142 travelers showed that melatonin may be better than a placebo (an inactive substance) in reducing overall symptoms of jet lag after eastward flights. Another study of 234 travelers on eastward flights looked at only sleep quality and found low-quality evidence that melatonin may be better than placebo for improving sleep quality.
Two studies that included a total of 90 travelers showed that melatonin may be better than a placebo in reducing symptoms of jet lag after westward flights.
2.Delayed sleep-wake phase disorder (DSWPD)
People with DSWPD have trouble falling asleep at the usual times and waking up in the morning. They typically have difficulty getting to sleep before 2 to 6 a.m. and would prefer to wake up between 10 a.m. and 1 p.m.
Melatonin supplements appear to help with sleep in people with DSWPD, but it’s uncertain whether the benefits outweigh the possible harms. This is based on a clinical practice guideline, a small review, and a more recent study.
- In 2015, the American Academy of Sleep Medicine recommended melatonin supplements given at specific times for DSWPD. The recommendation was a weak one, and it came with uncertainty about whether the benefits of melatonin outweigh its potential harms.
- A 2016 review that looked at a small number of people (52) from two studies showed that melatonin supplements reduced the time it took for people with DSWPD to fall asleep when compared to placebo. On average, it took about 22 minutes less for them to fall asleep.
- A 2018 randomized controlled trial that lasted 4 weeks and included 307 people with DSWPD found that taking melatonin 1 hour before the desired bedtime combined with going to bed at a set time led to several improvements. Those improvements included falling asleep an average of 34 minutes earlier, better sleep during the first third of the night, and better daytime functioning.
3.Some sleep disorders in children
Sleep problems in children can have undesirable effects on their behavior, daytime functioning, and quality of life. Children with certain conditions, such as atopic dermatitis, asthma, attention-deficit hyperactivity disorder (ADHD), or autism spectrum disorder (ASD), are more prone to sleep problems than other children.
There are no overall guidelines on the best approach to improving sleep in children. However, guidelines for specific conditions recommend behavioral treatments, such as good bedtime habits and parent education, as an initial treatment that may be supplemented with medicines.
A 2019 review looked at 18 studies of melatonin supplements that included a total of 1,021 children. Most of the studies were small, and all were relatively brief (1 to 13 weeks). Overall, the studies showed that melatonin was better than placebo for improving both the time to fall asleep and total sleep. The effects of melatonin on behavior and daytime functioning, however, weren’t clear because the studies used different ways to measure these outcomes.
The list below shows the review’s results on melatonin’s short-term effects for children with specific conditions.
- Children with ASD fell asleep 37 minutes earlier and slept 48 minutes longer.
- Children with ADHD fell asleep 20 minutes earlier and slept 33 minutes longer.
- Children with atopic dermatitis fell asleep 6.8 minutes earlier and slept 35 minutes longer.
- Children with chronic sleep-onset insomnia fell asleep 24 minutes earlier and slept 25 minutes longer.
Because there aren’t many studies on children and melatonin supplements, there is a lot we don’t know about the use of melatonin in children. For example, there are uncertainties about what dose to use and when to give it, the effects of melatonin use over long periods of time, and whether melatonin’s benefits outweigh its possible risks. Because melatonin is a hormone, it’s possible that melatonin supplements could affect hormonal development, including puberty, menstrual cycles, and overproduction of the hormone prolactin, but we don’t know for sure.
Because of these uncertainties, it’s best to work with a health care provider if you’re considering giving a child melatonin for sleep problems.
4.Anxiety before and after surgery
It happens in up to 80 percent of patients.
Melatonin supplements appear to be helpful in reducing anxiety before surgery, but it’s unclear if it helps to lower anxiety after surgery. This is a based on a 2015 review.
The 2015 review looked at 12 studies that involved 774 people and assessed melatonin supplements for treating anxiety before surgery, anxiety after surgery, or both. The review found strong evidence that melatonin is better than placebo at reducing anxiety before surgery. Melatonin supplements may be as effective as standard treatment (the antianxiety medicine midazolam). However, the results on melatonin’s benefits for reducing anxiety after surgery were mixed.
Frequently asked questions about melatonin
Can melatonin help with insomnia?
People with insomnia have trouble falling asleep, staying asleep, or both. When symptoms last a month or longer, it’s called chronic insomnia.
According to practice guidelines from the American Academy of Sleep Medicine (2017) and the American College of Physicians (2016), there’s not enough strong evidence on the effectiveness or safety of melatonin supplementation for chronic insomnia to recommend its use. The American College of Physicians guidelines strongly recommend the use of cognitive behavioral therapy for insomnia (CBT-I) as an initial treatment for insomnia.
Does melatonin work for shift workers?
Shift work that involves night shifts may cause people to feel sleepy at work and make it difficult to sleep during the daytime after a shift ends.
According to two 2014 research reviews, studies on whether melatonin supplements help shift workers were generally small or inconclusive.
- The first review looked at 7 studies that included a total of 263 participants. The results suggested that people taking melatonin may sleep about 24 minutes longer during the daytime, but other aspects of sleep, such as time needed to fall asleep, may not change. The evidence, however, was considered to be of low quality.
- The other review looked at 8 studies , with a total of 300 participants, to see whether melatonin helped promote sleep in shift workers. Six of the studies were high quality, and they had inconclusive results. The review did not make any recommendations for melatonin use in shift workers.
Does melatonin help with cancer symptoms?
Studies of the effect of melatonin supplements on cancer symptoms or treatment-related side effects have been small and have had mixed results.
Keep in mind that unproven products should not be used to replace or delay conventional medical treatment for cancer. Also, some products can interfere with standard cancer treatments or have special risks for people who’ve been diagnosed with cancer. Before using any complementary health approach, including melatonin, people who’ve been diagnosed with cancer should talk with their health care providers to make sure that all aspects of their care work together.
Tips To Consider before taking melatonin
- Remember that even though the FDA regulates dietary supplements, such as melatonin, the regulations for dietary supplements are different and less strict than those for prescription or over-the-counter drugs.
- Some dietary supplements may interact with medicines or pose risks if you have medical problems or are going to have surgery.
- If you’re pregnant or nursing a child, it’s especially important to see your health care provider before taking any medicine or supplement, including melatonin.
- If you use dietary supplements, such as melatonin, read and follow label instructions. “Natural” doesn’t always mean safe.
- Take charge of your health—talk with your health care providers about any complementary health approaches you use. Together, you can make shared, well-informed decisions.
- Melatonin is mainly used to treat sleep problems in adults aged 55 or older.
- You’ll usually take it for 1 to 4 weeks.
- Some people may get a headache after taking melatonin, or feel tired, sick or irritable the next day.
- Avoid drinking alcohol or smoking while taking melatonin. These stop the medicine working as well as it should.
- Melatonin is also known by the brand name Circadin.
Who can and cannot take melatonin
Melatonin is mainly prescribed for adults aged 55 or over, to help for short-term sleep problems.
It can sometimes be used by adults under the age of 55 and by children, if their doctor recommends it.
It’s not suitable for some people. To make sure melatonin is safe for you, tell your doctor if you:
- have had an allergic reaction to melatonin or any other medicines in the past
- have liver or kidney problems
- have rheumatoid arthritis, multiple sclerosis or lupus, or any other autoimmune condition
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