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Melatonin is a hormone the pineal gland in the brain produces which helps maintain circadian rhythms. It is also available as a natural or synthetic supplement to promote restful sleep.

Melatonin fulfills many functions in the body, but it is mostly known for maintaining circadian rhythms. The circadian rhythm is the body’s internal clock. It tells the body when to sleep, and when to wake.

In humans, the circadian “clock” is in the suprachiasmatic nucleus (SCN) area of the brain. Using the daily pattern of light and dark, the SCN creates and maintains a regular sleep and wake cycle.

Information about light levels reaches the SCN and then passes to the pineal gland deep in the center of the brain. The pineal gland releases melatonin at night and blocks its release during daylight.

Some foods contain melatonin. It is also available as a supplement in pill or gummy form.

In this article, we will look at melatonin’s role in the body, why people take melatonin pills, and whether it causes any adverse effects.

Uses

Melatonin is a natural hormone that appears to have only minor side effects. For this reason, researchers have tested it for use as a natural supplement in several medical conditions, including:.

Sleep disorders

Natural melatonin lets the body know that it is time to sleep. Melatonin supplements have had varying success in treating sleep problems.

A 2013 meta-analysis of studies suggested that melatonin helps improve sleep duration, reduce the time it takes to fall asleep, and improve the quality of sleep compared to a placebo.

While melatonin does not work as effectively as some sleep aids, it has fewer side effects than other drugs.

In another review of studies from 2014, melatonin showed promise for preventing shifts in sleep and wake times in people with jet lag and improving sleep in people with insomnia. The benefits of the supplement in shift workers and healthy adults were less clear.

Headaches

There is evidence that melatonin can relieve some headaches. In particular, it may be useful for migraine and cluster headaches. However, researchers do not know which formula and dose might work best for people with headaches.

Alzheimer’s disease

Melatonin levels decrease with age. However, this reduction is more pronounced in people with Alzheimer’s disease. A 2013 study found that melatonin appears to slow the cognitive decline associated with Alzheimer’s.

Tinnitus

The findings of a 2014 study suggested that melatonin might slightly improve the symptoms of tinnitus. This effect may be due to improved sleep or the antioxidant properties of melatonin.

Protection from radioactivity

Radiation therapy plays a key role in treating many types of cancer. However, it is toxic and can cause severe side effects. Much of the damage radiation causes is due to harmful substances called free radicals.

Melatonin is an antioxidant that helps combat the damaging effects of free radicals, plus it has anticancer effects. Some research suggests that it might provide benefits for people who receive radiation therapy during cancer treatment.

Always talk to an oncologist before taking melatonin to ensure sure it does not interfere with other treatments.

When to take melatonin

It is essential to take melatonin at the correct time of day. Taking it too early or too late can alter a person’s biological clock and shift their sleep and wake times.

The National Health Service (NHS) recommend taking melatonin 1–2 hours before your desired bedtime which for most is around 8:00-9:00 pm.

People who are traveling and want to take melatonin to prevent jet lag should start taking this supplement a few days before they leave. This will help acclimatize their bodies to the new time zone. It is best to take melatonin 2 hours before bedtime at the destination.

Benefits

A person may recover more quickly from jet lag if they take melatonin.

Taking melatonin may help with a few different health conditions, including:

• jet lag
• delayed sleep-wake phase disorder (DSWPD)
• sleep problems in children with attention-deficit hyperactivity disorder (ADHD) and autism
• anxiety before and after surgery

One report suggests that melatonin may also provide the following benefits by:

• protecting the heart by reducing blood pressure in people with insomnia
• having protective effects against cancer and enhancing the impact of cancer treatments
• reducing stroke damage
• reducing the damaging effects of obesity on the body by lowering inflammation
• slowing mental decline in people with dementia

However, more research will be necessary to prove these benefits in clinical trials.

Is it in food?

Scientists have discovered melatonin in several foods. Some foods contain more melatonin than others. Eating foods high in this hormone may produce health benefits by increasing the melatonin level in the blood.

Nuts, especially pistachios, contain the highest concentration of melatonin among plant foods. Eggs and fish are also good sources of this hormone.

Other foods with high melatonin levels include:

• grapes
• tart cherries
• strawberries
• tomatoes
• peppers
• mushrooms

Interactions

Some people should avoid melatonin, including those who:

• take blood thinners or medicines to lower their blood pressure
• have diabetes
• have a seizure disorder
• have had an allergic reaction to melatonin in the past
• are taking drugs that suppress the immune system, such as after an organ transplant
• have a bleeding disorder, such as hemophilia
• have dementia
• have depression
• take other drugs that cause drowsiness, such as benzodiazepines, codeine, alcohol, or barbiturates

Melatonin and alcohol

Alcohol can influence the effectiveness of many medications and supplements, including melatonin.

Drinking alcohol can reduce the effectiveness of melatonin. This may be partly because, as research shows, alcohol can lower the levels of melatonin in the body.

Alcohol may also cause harmful interactions. 

Is it natural?

Melatonin is a natural hormone that the pineal gland produces in response to light and dark cycles. The melatonin sold in a bottle may be natural or synthetic.

The natural melatonin that is available to buy comes from the pineal gland of an animal. Doctors do not recommend the natural form, as a virus may have contaminated it.

Synthetic melatonin does not carry this risk. Manufacturers make it in factories. However, the Food and Drugs Administration (FDA) does not regulate melatonin as they do other drugs and medicines. This means that the bottle may not contain the amount of melatonin that the label suggests.

Is it a hormone?

Melatonin is a hormone. The pineal gland in the brain releases it in cycles. Production increases at night when the light outside starts to fade.

Melatonin acts as a chemical messenger. It tells other organs and tissues how to function. Melatonin signals to the body that it is time to go to sleep.

Melatonin is known as the “sleep hormone.” People with low melatonin levels may not sleep as well as those who have higher levels.

Is it habit forming?

According to the National Sleep Foundation, experts do not believe that melatonin is addictive on a short term basis. Unlike other sleep medicines, it does not cause symptoms of withdrawal when people stop using it.

However, scientists need to carry out more long-term research to confirm that this sleep aid is not habit-forming.

Some people do become dependent on melatonin to sleep. They may find that when they stop taking this supplement, they have a harder time falling asleep.

As with any supplement, people need to check with their doctor before they take melatonin. Getting advice from a doctor can help avoid adverse effects, dependency, and possible interactions between melatonin and other medications.

Risks

Doctors consider melatonin to be generally safe. However, certain groups of people may be at greater risk than others. For example: there may be a few risks when certain groups of people take it. Risks with links to melatonin include:

• allergic reactions
• side effects, such as dizziness, headache, and nausea
• low blood pressure
• daytime drowsiness, which could make driving and operating machinery dangerous
• interactions with blood thinners, epilepsy drugs, birth control pills, diabetes medicines, and other drugs

Researchers still do not know the long-term safety of melatonin, especially in children and adolescents. The safety of the supplement in pregnant women and their babies is also unclear at this point.

Conclusions

Melatonin has many functions within the human body, most of which we are yet to understand. Based on current research, it is most helpful for sleep issues, such as jet lag, as well as for anxiety.

It also seems that melatonin might be useful in the treatment of some illnesses.

In time, its full potential may become more apparent. However, as the FDA does not regulate supplements, it is best to speak to a doctor before using melatonin.

Summary

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