Melatonin

What is melatonin?

Melatonin is a hormone that is mainly produced in the pineal gland of the brain and plays a key role in the endocrine system. It is often referred to as the 'sleep hormone' as it regulates the circadian rhythm and helps to control the sleep and wake cycle.

The recommended daily dose of melatonin is 2 mg, which should ideally be taken one to two hours before bedtime. This dosage can be particularly effective in relieving jet lag symptoms.

• Melatonin works with the suprachiasmatic nucleus to synchronize the circadian rhythm.
• It is mainly excreted as metabolites: 89% as sulphate and glucuronide conjugates and 2% as unchanged melatonin.

The efficacy and safety of food supplements containing melatonin are often monitored by institutions such as the Federal Institute for Risk Assessment.

How the hormone melatonin works

Melatonin, often referred to as the "sleep hormone", is a key player in the endocrine system and plays a central role in the circadian rhythm. It is converted from serotonin in the pineal gland and inhibits the activity of neurons in the brain that keep us awake, making it easier to fall asleep.

Properties of melatonin:

• Receptors: Melatonin binds to G-protein-coupled receptors 1 and 2, which transmit essential signals in the body.
• Antioxidant: It acts as a direct free radical scavenger and supports other antioxidant enzymes, thereby playing a protective role in the body.
• Levels: Melatonin levels peak at 2 a.m. and fall until the morning. The level is higher at a young age and decreases with age.

Medical applications of melatonin

Melatonin has proven to be remarkably versatile in medical applications, especially in the field of sleep medicine. In Germany, the hormone is mainly used for the short-term treatment of primary insomnia, which is associated with poor sleep quality. It is also used for sleep disorders in children and adolescents with autism spectrum disorder or Smith-Magenis syndrome when sleep hygiene measures are not sufficient. In the US, melatonin is freely available in drugstores and is often used to manage sleep disorders and jet lag. In addition, studies show that melatonin plays an important role in preventing cancer and strengthening the immune system.

Treatment of sleep disorders

Melatonin is known for its ability to shorten the time it takes to fall asleep in primary insomnia and to improve the quality of sleep. In Germany, it is primarily used to treat sleep disorders and jet lag. For secondary insomnia, melatonin can reduce the time it takes to fall asleep and increase total sleep time, although it may not improve sleep efficiency. While there are concerns about the effectiveness of melatonin in adults with sleep problems, it may be more effective, especially in children with chronic insomnia. Taking about 1 mg of melatonin before bedtime may help to significantly reduce the time it takes to fall asleep.

Use for winter depression

In winter, the daily rhythm of melatonin production tends to shift and lengthen, which can lead to increased tiredness and winter depression. This is particularly due to the shortened duration of light in winter, which causes higher melatonin levels. This increase can cause increased sleepiness and depressive symptoms. As a preventative measure against winter depression, it is recommended to use daylight phases for walks in order to increase the amount of natural light. Melatonin is often mentioned in this context as it can regulate the sleep-wake rhythm, which can be helpful in overcoming the symptoms of winter depression.

Antioxidant effect and cancer prevention

Melatonin plays an essential role as an antioxidant by vigorously scavenging free oxygen and nitrogen radicals. Its antioxidant effect is considered to be twice as strong as that of vitamin E. This powerful action allows melatonin to efficiently penetrate cell membranes and the blood-brain barrier, protecting cells from oxidative stress. A special feature is the cascade reaction of melatonin, in which its metabolites also act as radical scavengers, which sets it apart from other antioxidants. The antioxidant properties of melatonin also enhance the effectiveness of other antioxidants through a synergistic effect. Because of these properties, it is often considered a potential anti-ageing agent due to its role in cancer prevention and its ability to slow down cell ageing.

Food supplement with melatonin

Melatonin supplements are often available in tablet form and typically contain 0.5 mg of bioactive melatonin per unit. These supplements are available in different pack sizes, ranging from a 370-night supply to a year's supply of 365 tablets.

Some high-dose melatonin supplements are often offered without unnecessary additives and are declared vegan. Furthermore, some products contain additional ingredients such as L-theanine, L-tryptophan and ashwagandha, which can help to improve sleep quality.

The melatonin preparations are tested in laboratories and often manufactured in Germany to ensure high production standards. These tests guarantee the effectiveness and safety of the products.

Popular additives in melatonin preparations:

1. L-Theanine - Promotes relaxation
2. L-tryptophan - Supports the production of serotonin
3. Ashwagandha - Known for its stress-relieving properties

Dosage and application

Melatonin, often referred to as the 'sleep hormone', plays a crucial role in regulating our sleep-wake cycle. However, the exact dosage and use of melatonin can vary from person to person, which is why it is important to follow recommended guidelines. The standard recommendation for adults is usually 2 mg of melatonin taken one to two hours before bedtime. It is best taken after the last meal to ensure optimal effect. People who have difficulty falling asleep or suffer from jet lag may benefit from this dosage.

Correct dosage of melatonin

The optimal dosage of melatonin depends on individual needs and reactions. A standard dose of 2 mg is most commonly recommended when it comes to supporting the natural sleep rhythm. This is ideally taken one to two hours before bedtime and should be after the last meal of the day to improve absorption.

For people who do not respond adequately to a lower dose, an adjustment to 5 mg may be appropriate, although the maximum dose should not exceed 10 mg. However, higher doses should only be considered after consultation with a doctor. Melatonin is also available in lower doses such as 0.5 mg, which allows for individual adjustment according to need.

Interestingly, there are also melatonin sprays that offer greater bioavailability. One spray contains 1 mg, which is effectively 2 mg of melatonin. This form is particularly convenient for people who want a quick effect and can be used about 30 minutes before bedtime. Some sprays combine melatonin with vitamins such as B1 and B6 to further support sleep quality.

Possible side effects and interactions

Melatonin is a commonly used sleep hormone, but it may have potential side effects and interactions with other medications. It is mainly metabolized by the CYP1A enzymes, which can lead to interactions if other drugs are taken at the same time.

Possible side effects of melatonin:

• Mood swings
• Somnolence (sleepiness)
• Headache

Side effects can include mood swings, irritability and somnolence. Melatonin can also be affected by blue light, so screen use should be minimized in the evening.

Can melatonin be taken in addition to a good night's sleep?

Melatonin is a natural hormone that regulates the circadian rhythm and is known as the sleep hormone. It can shorten the time it takes to fall asleep in the case of primary insomnia and extend the total duration of sleep in the case of sleep disorders caused by shift work. It can also be particularly helpful in secondary sleep disorders as it reduces the latency to fall asleep.

Melatonin can not only be taken as a dietary supplement, but is also found in foods such as cranberries, pistachios and cherries. A conscious diet can therefore support the natural absorption of melatonin.

A consultation with a doctor or sleep medicine expert can help to determine the appropriate dosage and use, especially if you have existing health problems.

Summarizing the use of melatonin

• Antioxidant effect: Melatonin acts as an effective radical scavenger as it can penetrate cell membranes and the blood-brain barrier.
• Can be used at bedtime (legal amount per dose: 1mg) to optimize sleep quality and speed of falling asleep.
• Sleep aids: Melatonin is often used at night to promote better and deeper sleep.