Columnist Jamar Tejada provides details on melatonin, a powerful hormone whose main function is to regulate the circadian cycle, i.e. stimulate sleep at the end of the day
Very few people don’t know or use it, melatonin is the hormone of the moment! Even though its use is becoming more and more common – there are few people who really know all its effects, much less those who understand its dosage – there are those who believe that 2 mg is not enough, so they take 5, 6 and even 10 mg, without any advice from a healthcare professional. and the body fights this hormonal chaos.
What is melatonin?
Melatonin is a hormone produced by the pineal gland of the brain, in response to the decrease in ambient light, whose main function is to regulate the circadian cycle, i.e. stimulate sleep at the end of the day. So it begins to occur especially at the end of the day, when there are no longer any light stimuli and the metabolism is slower.
Now an interesting point: have you ever noticed that our temperature drops at night? This has a reason. Melatonin is also in sync with the drop in body temperature, signaling that it’s time to end the day’s activities and begin a restful sleep. It helps reduce body temperature, promoting heat loss through the skin and reducing the thermal set point in the brain, mechanisms closely related to its effect on increasing drowsiness and inducing sleep itself.
As we progress through the stages of sleep, the cycle closes and prepares to begin again. Near the moment of awakening, the body temperature begins to rise gradually, preparing the body for the activities of the new day. This temperature increase also coincides with a decrease in melatonin, putting an end to the nocturnal rest phase. To learn more about sleep stages, click here.
What can influence our melatonin production?
As we age, melatonin production decreases which is why sleep disorders are more common in adults or the elderly and this is where melatonin supplementation comes into play.
Other factors reduce our melatonin, such as the use of beta-blockers, a class of drugs used to treat hypertension, but also arrhythmias and heart failure. Studies indicate that these drugs inhibit the stimulation of melatonin-related receptors.
Additionally, high blood glucose levels may or may not be caused by underlying diseases (such as diabetes and insulin resistance). This condition alters the functioning of certain enzymes in the pineal gland responsible for hormone synthesis.
And if you think it’s only good for sleeping, you’re wrong. See how much it can help you.
The benefits of melatonin
1. Improves sleep quality
In relation to sleep, among the main benefits of melatonin is its role as a modulator of the sleep-wake cycle and synchronization of the circadian rhythm. In this sense the hormone:
- induces sleep;
- improves the quality of sleep, preventing early awakening;
- reduces the effects of jet lag during travel;
- helps avoid insomnia;
- contributes to restful sleep.
2. Strengthens the immune system
The first discoveries on the immune activity of melatonin derive from facts such as the reduction of the thymus and spleen (organs of the immune system) after the removal of the pineal gland (pinealectomy) and the subsequent reversal of thymic involution by the administration of melatonin. In the studies it was also observed that pinealectomy altered the rate of proliferation of leukocytes, the production of communication molecules between cells and the activity of NK lymphocytes.
In addition to that, melatonin has been shown to fight many types of viral infections. Research also shows that its binding to cells that govern the immune system, called helper T cells, can trigger a cascade of events that lead to an enhanced immune response.
3. It has antioxidant power
Unlike other antioxidants, the substance is able to exert this activity in both aqueous and lipid environments. In other words, it can be found in different areas of the cell, such as the exact point where the free radical is formed.
Also due to this condition, melatonin is able to exert activity within the mitochondria – a place where very few antioxidants can reach – improving its function of eliminating reactive oxygen species (ROS) and reactive oxygen species. nitrogen (RNS). As if that wasn’t enough, it also acts as an indirect antioxidant, stimulating the synthesis of a number of other antioxidant enzymes.
4. Protects the nervous system
As one of the most powerful antioxidants known, melatonin helps protect the nervous system from neuronal degradation. For this reason, melatonin can be indicated as an adjuvant in the treatment of problems such as glaucoma, retinopathy, macular degeneration, migraines, fibromyalgia, Alzheimer’s disease or ischemia, for example.
5. Improves seasonal depression
Seasonal affective disorder is a type of depression that occurs during the winter and causes symptoms such as sadness, excessive sleeping, increased appetite and difficulty concentrating.
This disorder occurs more frequently in people who live in regions where winter lasts a long time, and is associated with a decrease in substances in the body linked to mood and sleep, such as serotonin and melatonin. It therefore increases intake, regulates the circadian rhythm and improves the symptoms of seasonal depression.
6. Reduces stomach acidity
Melatonin helps reduce the production of acid in the stomach and also nitric oxide, which is a substance that induces relaxation of the esophageal sphincter, reducing gastroesophageal reflux. Therefore, melatonin can be used as an adjunct in the treatment of this condition or alone, in milder cases. Find out more about the treatment of gastroesophageal reflux by clicking here.
7. Helps with cancer treatment
Some studies have been conducted using breast, prostate, endometrial and ovarian cancer cells and have shown that melatonin can help improve the effect of cancer treatment or reduce the side effects of chemotherapy or radiotherapy. However, further studies in humans are still needed to demonstrate this benefit.
8. Prevents migraines
Research conducted by neurologist André Leite Gonçalves found that melatonin is more effective in the preventive treatment of migraines and is better tolerated than amitriptyline, an antidepressant with analgesic properties widely used by those who suffer from severe headaches. The explanation is that the hormone performs several actions within the central nervous system, which may be responsible for its analgesic role in headaches. Discover the study by clicking here.
How to take melatonin?
Because it works to induce sleep, the best time to take melatonin is a few minutes before going to bed. But the dose to be ingested must be recommended by a doctor or other qualified professional, based on the needs of each patient.
It is also important to point out that there are two types of melatonin. Traditional melatonin has an immediate action, with a less stable and long-lasting release, which can cause early awakening.
There is also microencapsulated melatonin: fast and slow release. Thanks to Micro-SR™ technology, in the microencapsulated melatonin, the release occurs in a gradual and prolonged way, following the natural rhythm of sleep and maintaining its effect throughout the night, with 40% of melatonin released in the first hour and the rest in the next 7 hours.
The recommended dose approved by ANVISA for melatonin dietary supplement is 0.21 mg per day for adults over 19 years of age, taken orally in the form of tablets or drops approximately 1 to 2 hours before bedtime for treat migraines and, more frequently, insomnia.
Using melatonin during the day is normally not recommended, as it can disrupt the circadian cycle and therefore cause the person to sleep a lot during the day and little at night, for example.
Melatonin can also be found as a medicine, in the form of capsules, in doses higher than 1 mg, 2 mg, 3 mg, 5 mg or 10 mg and it is recommended to start use with the lowest dose of 1 mg, taken every 30 minutes before going to sleep. This dose can be increased up to 10 mg per day, according to your doctor’s advice, but doses higher than 1 mg increase the risk of side effects.
The duration of melatonin use is, in general, one to four weeks. However, depending on each person’s individual needs, the doctor may recommend its use for approximately 13 weeks. A good alternative to increase the concentration of melatonin in the body is to consume foods that contribute to its production, such as brown rice, bananas, nuts, oranges and spinach.
Possible side effects
Melatonin is a relatively safe and well-tolerated supplement when used in low doses and short term, and side effects are rare. However, although they are rare, the most common side effects that can occur are:
- Fatigue;
- Excessive sleepiness during the day;
- Heachache;
- Migraine;
- Difficulty concentrating;
- Irritability;
- Anxiety or worsening of depression.
The intensity of side effects depends on the amount of melatonin ingested. The higher the dose, the higher the risk of some of these side effects.
Remember: melatonin is a hormone and there must be standards of administration and its consumption cannot be trivial, as there are consequences if it is administered incorrectly and unnecessarily. For example, it is wrong to take it only when you think you can’t sleep, this will upset your daily circadian rhythm and your body. Furthermore, when the supplement is taken without medical advice, in excess and at inappropriate times, the synthetic compound present in the substance can favor the onset of diseases, such as diabetes, or worsen existing health problems.
In children, melatonin supplements can also cause convulsions and, therefore, use should always be carried out with the advice and guidance of the pediatrician.
Who shouldn’t use it
Melatonin should not be used by children, adolescents, pregnant or breastfeeding women, or by people allergic to melatonin or any other component of the formula.
Furthermore, doses higher than 1 mg should be avoided, unless prescribed by your doctor, as the risk of developing side effects is greater.
Melatonin can cause drowsiness during the day, so you should be careful or avoid activities such as driving, operating heavy machinery, or doing dangerous activities.
Persons who have comorbidities or who require melatonin for functions other than sleep induction should consult a doctor or other qualified professional before using the substance.
Source: Terra
Rose James is a Gossipify movie and series reviewer known for her in-depth analysis and unique perspective on the latest releases. With a background in film studies, she provides engaging and informative reviews, and keeps readers up to date with industry trends and emerging talents.
