- What Is Melatonin?
- Brief History of Melatonin
- How to Use Melatonin
- What Should Be Done If an Overdose Occurs?
- To Whom Is It Contraindicated?
- Interactions with Other Medications
- Available Forms
- Famous Melatonin Brands
- Why Do People Use It In Sports?
- Websites and Articles to Delve into the Aspects of Melatonin
- Disclaimer
What Is Melatonin?
Melatonin is a natural hormone produced by the pineal gland, a small gland in the brain. It plays a crucial role in regulating the sleep-wake cycle, also known as the circadian rhythm. Melatonin levels typically rise in the evening in response to darkness, signaling to the body that it’s time to prepare for sleep.
As a supplement, melatonin is commonly used to address sleep-related issues, such as insomnia or jet lag. It is available over-the-counter in various forms, including tablets, capsules, and gummies. The synthetic version mimics the natural melatonin produced in the body.
Beyond its role in sleep regulation, melatonin is recognized for its antioxidant properties, helping combat oxidative stress and inflammation. Some studies suggest potential benefits for conditions like migraine, anxiety, and certain neurodegenerative disorders.
It’s essential to use melatonin supplements cautiously and under guidance, as dosage and timing are critical. While generally considered safe, side effects may include drowsiness, headache, or changes in blood pressure. Consulting with a healthcare professional is recommended, especially for individuals with pre-existing conditions or those taking medications that could interact with melatonin.
Brief History of Melatonin
The discovery and understanding of melatonin’s role in the body and its potential applications have evolved over the years. Here’s a brief history of melatonin:
- Discovery (1958):
- Melatonin was first identified by dermatologist Dr. Aaron B. Lerner and his colleagues at Yale University in 1958. They isolated the substance from the pineal gland of cows and named it melatonin due to its pigmentation-related properties.
- Confirmation of Pineal Gland Source (1960s):
- Researchers confirmed that the pineal gland was the primary source of melatonin production in mammals. Its synthesis was found to be influenced by the light-dark cycle, with higher levels produced in darkness.
- Identification of Circadian Rhythm Role (1970s):
- Scientists began to understand melatonin’s crucial role in regulating the circadian rhythm, the body’s internal clock governing sleep-wake cycles. This led to increased interest in its potential as a regulator of sleep patterns.
- Exploration of Antioxidant Properties (1990s):
- Researchers explored melatonin’s antioxidant properties, discovering its ability to scavenge free radicals and protect against oxidative stress. This widened the scope of its potential applications beyond sleep regulation.
- Recognition as a Dietary Supplement (1990s-2000s):
- Melatonin gained popularity as a dietary supplement for addressing sleep disorders and jet lag. Its availability over-the-counter increased, contributing to a growing consumer market.
- Ongoing Research and Clinical Applications (Present):
- Current research continues to explore melatonin’s diverse functions, including its potential in treating conditions such as insomnia, anxiety, migraines, and neurodegenerative disorders. Scientists are also investigating its impact on immune function and overall health.
| Year | Milestone |
| 1958 | Discovery of melatonin by Dr. Aaron B. Lerner |
| 1960s | Confirmation of pineal gland as the source of melatonin |
| 1970s | Identification of melatonin’s role in circadian rhythm |
| 1990s | Exploration of melatonin’s antioxidant properties |
| 1990s-2000s | Recognition and widespread use as a dietary supplement |
| Present | Ongoing research into diverse functions and clinical applications |
While melatonin has become a widely used supplement, ongoing research seeks to uncover more about its complex interactions within the body and its potential therapeutic applications beyond sleep regulation.
How to Use Melatonin
Using melatonin should be done with care and consideration of individual needs. Here are general guidelines on how to use melatonin:
- Consult with a Healthcare Professional:
- Before starting melatonin supplementation, it’s advisable to consult with a healthcare professional, especially if you have pre-existing conditions, are taking medications, or are pregnant.
- Determine the Right Dosage:
- Melatonin is available in various strengths. Start with a low dosage (typically 0.5 to 3 milligrams) and adjust as needed. Higher doses are not necessarily more effective and can lead to side effects.
- Choose the Right Form:
- Melatonin supplements come in various forms, including tablets, capsules, gummies, and liquid. Choose a form that suits your preference and convenience.
- Take Melatonin 30 Minutes Before Bed:
- Melatonin is most effective when taken 30 minutes before bedtime. This aligns with the body’s natural production of melatonin as it gets dark.
- Establish a Bedtime Routine:
- Incorporate melatonin use into a consistent bedtime routine. Create a relaxing environment and avoid exposure to bright screens before sleep.
- Be Mindful of Light Exposure:
- Melatonin production is influenced by light. Minimize exposure to bright lights, especially blue light from screens, in the evening to enhance the effectiveness of melatonin.
- Use Intermittently:
- Melatonin is generally recommended for short-term use to address specific sleep issues. Prolonged, continuous use may disrupt the body’s natural production.
- Monitor for Side Effects:
- Pay attention to any side effects, such as drowsiness, headache, or changes in blood pressure. If side effects occur, consider adjusting the dosage or discontinuing use.
- Avoid Over-Reliance:
- While melatonin can be beneficial for addressing sleep issues, it’s essential not to over-rely on it. Focus on establishing good sleep hygiene practices for long-term improvements.
- Consider Underlying Causes:
- If sleep issues persist, consider addressing underlying causes such as stress, lifestyle factors, or sleep disorders. Consult with a healthcare professional for a comprehensive approach.
Remember, individual responses to melatonin can vary, and what works for one person may not work the same way for another. It’s crucial to tailor melatonin use to your specific needs and preferences, and if in doubt, seek guidance from a healthcare professional.
What Should Be Done If an Overdose Occurs?
Melatonin is generally considered safe when used at recommended doses, and overdoses are rare. However, if someone suspects an overdose or experiences adverse effects after taking melatonin, it’s important to take the following steps:
- Seek Emergency Medical Attention:
- If someone shows signs of melatonin overdose, such as severe drowsiness, confusion, or difficulty breathing, seek immediate medical attention. Call emergency services or go to the nearest emergency room.
- Contact Poison Control:
- In the United States, you can contact the Poison Control Center at 1-800-222-1222. They can provide guidance on what to do in case of an overdose.
- Provide Information:
- Be prepared to provide information about the person’s age, weight, the amount of melatonin ingested, and any symptoms they are experiencing. This information will help healthcare professionals assess the situation.
- Do Not Wait:
- Time is crucial in the case of a potential overdose. Do not wait for symptoms to worsen before seeking medical help.
- Follow Medical Advice:
- Follow the advice of healthcare professionals. They may administer treatments based on the severity of the overdose and the individual’s symptoms.
It’s important to note that melatonin overdoses are rare, especially when the supplement is used as directed. Most cases of melatonin overdose involve extremely high doses, often beyond what is available over-the-counter.
Preventing overdose is key, and individuals should use melatonin according to recommended guidelines. If there are concerns about sleep or other health issues, it’s advisable to consult with a healthcare professional before using melatonin or any other supplement.
To Whom Is It Contraindicated?
Melatonin is generally considered safe for short-term use when taken at appropriate doses, but there are certain groups of individuals for whom melatonin supplementation may be contraindicated or should be used with caution. It’s crucial to consult with a healthcare professional before starting melatonin, especially if you fall into any of the following categories:
- Pregnant or Nursing Women:
- The safety of melatonin supplements during pregnancy and breastfeeding has not been extensively studied. Consult with a healthcare provider before using melatonin in these situations.
- Children and Adolescents:
- Melatonin use in children and adolescents should be discussed with a pediatrician. Dosages need to be carefully determined based on the child’s age and weight.
- Individuals with Autoimmune Conditions:
- Melatonin can potentially stimulate the immune system, and its use in individuals with autoimmune conditions should be monitored and discussed with a healthcare professional.
- People with Bleeding Disorders:
- Melatonin may have mild anticoagulant effects. Individuals with bleeding disorders or those taking blood-thinning medications should exercise caution and consult with their healthcare provider.
- Individuals with Seizure Disorders:
- Melatonin may lower the seizure threshold in some individuals. People with seizure disorders should consult with their healthcare provider before using melatonin.
- Those with Allergies or Sensitivities:
- Individuals with known allergies or sensitivities to melatonin or any of its ingredients in supplements should avoid its use.
- People with Liver Conditions:
- Individuals with liver conditions may have altered melatonin metabolism. Consult with a healthcare professional for guidance on melatonin use in such cases.
- Individuals Taking Certain Medications:
- Melatonin may interact with certain medications, including anticoagulants, anticonvulsants, immunosuppressants, and medications metabolized by certain liver enzymes. Always check with a healthcare provider if you are taking other medications.
- Those with Hormone-Sensitive Conditions:
- Melatonin can affect hormone levels. Individuals with hormone-sensitive conditions, such as certain types of cancers, should consult with a healthcare provider before using melatonin.
- People with Diabetes:
- Melatonin may affect blood sugar levels. Individuals with diabetes should monitor their blood sugar levels closely and consult with their healthcare provider before using melatonin.
It’s crucial to emphasize that individual responses to melatonin can vary, and the decision to use melatonin should be based on a thorough assessment of one’s health status, potential risks, and consultation with a healthcare professional.
Interactions with Other Medications
Melatonin can interact with various medications, affecting their effectiveness or potentially leading to adverse effects. It’s important to inform your healthcare provider about all medications, supplements, and herbs you are taking to assess potential interactions. Here are some medications with which melatonin may interact:
- Anticoagulants (Blood Thinners):
- Melatonin may have mild anticoagulant effects. Combining it with anticoagulant medications, such as warfarin, may increase the risk of bleeding.
- Anticonvulsants:
- Melatonin may lower the seizure threshold, and its use alongside anticonvulsant medications may increase the risk of seizures.
- Immunosuppressants:
- Melatonin may enhance immune function. Combining it with immunosuppressant medications may interfere with the effectiveness of these drugs.
- Antihypertensive Medications:
- Melatonin may have a hypotensive effect. Combining it with antihypertensive medications may result in excessively low blood pressure.
- Sedatives and CNS Depressants:
- Melatonin has sedative properties. Combining it with medications that have sedative or central nervous system (CNS) depressant effects, such as benzodiazepines or opioids, may increase sedation.
- Diabetes Medications:
- Melatonin may affect blood sugar levels. Combining it with diabetes medications may require adjustments in medication doses.
- Selective Serotonin Reuptake Inhibitors (SSRIs) and Serotonin-Norepinephrine Reuptake Inhibitors (SNRIs):
- There is a potential for increased serotonin levels when melatonin is combined with these antidepressant medications, possibly leading to serotonin syndrome.
- Medications Metabolized by Cytochrome P450 Enzymes:
- Melatonin is metabolized by cytochrome P450 enzymes in the liver. Combining it with medications that also use these enzymes for metabolism may affect the levels of both melatonin and the other medications.
- Hormone Replacement Therapy (HRT):
- Melatonin may interact with hormonal therapies, affecting hormone levels in the body.
- Oral Contraceptives:
- Melatonin may interfere with the effectiveness of oral contraceptives.
It’s crucial to consult with a healthcare professional before using melatonin, especially if you are taking any of the medications mentioned above. Your healthcare provider can provide personalized advice based on your specific health condition and medication regimen.
Available Forms
Melatonin is available in various forms to suit individual preferences and needs. Common forms of melatonin include:
- Tablets and Capsules:
- Melatonin is commonly available in tablet or capsule form. These are ingested orally and come in different strengths, allowing users to choose a dosage that suits their needs.
- Sublingual Tablets:
- Sublingual melatonin tablets are designed to dissolve under the tongue. This allows for faster absorption into the bloodstream compared to traditional oral tablets.
- Liquid Melatonin:
- Liquid melatonin is available in a liquid form, often with a dropper for precise dosage. It may be preferred by individuals who have difficulty swallowing pills or need flexibility in adjusting doses.
- Melatonin Gummies:
- Gummy supplements have become popular for their ease of consumption and pleasant taste. Melatonin gummies are available in various flavors and are a convenient option, especially for those who dislike swallowing pills.
- Melatonin Patches:
- Transdermal patches deliver melatonin through the skin. They provide a controlled release over time and are suitable for individuals who prefer not to ingest melatonin orally.
- Melatonin Sprays:
- Melatonin sprays are designed for oral use and often come in a spray bottle. Users can spray the melatonin directly into the mouth, offering an alternative to traditional tablets or capsules.
- Melatonin Creams:
- Melatonin creams are applied topically to the skin. While less common than other forms, they offer an alternative for individuals who may prefer topical application.
- Melatonin Nasal Sprays:
- Nasal sprays deliver melatonin through the nasal passages. They are absorbed directly into the bloodstream, potentially offering a faster onset of action.
When choosing a form of melatonin, individuals should consider factors such as personal preferences, ease of use, and any specific requirements, such as faster absorption or alternatives for those with difficulty swallowing. It’s essential to follow recommended dosages and consult with a healthcare professional if there are concerns or questions about which form is most suitable.
Famous Melatonin Brands
There are several well-known and reputable brands that produce melatonin supplements. It’s important to choose a brand that adheres to quality standards and provides accurate labeling. Here are some famous melatonin brands:
- Nature Made:
- Nature Made is a popular brand known for its wide range of vitamins and supplements. They offer melatonin supplements in various forms, including tablets and gummies.
- NOW Foods:
- NOW Foods is a well-established brand in the health and wellness industry. They produce a variety of supplements, including melatonin capsules, tablets, and liquid formulations.
- Natrol:
- Natrol is a brand specializing in sleep and mood support supplements. They offer melatonin supplements in different strengths and forms, including tablets and fast-dissolve options.
- Vitafusion:
- Vitafusion is known for its gummy vitamins and supplements. They offer melatonin gummies with various flavors, catering to those who prefer a more enjoyable form of supplementation.
- Life Extension:
- Life Extension is a brand focused on health and longevity. They provide melatonin supplements in different forms, including capsules and liquid.
- Zhou Nutrition:
- Zhou Nutrition is a brand that emphasizes natural ingredients. They offer melatonin supplements, often combining melatonin with other sleep-supporting ingredients.
- Solgar:
- Solgar is a long-standing brand in the nutritional supplement industry. They offer melatonin in various forms, including tablets and capsules.
- Source Naturals:
- Source Naturals is known for its comprehensive line of supplements. They produce melatonin supplements in different strengths and formulations.
- Life Seasons:
- Life Seasons focuses on creating supplements for various health needs. They offer melatonin supplements with specific formulations to support sleep.
- Natüra:
- Natüra is a brand that produces natural and organic supplements. They offer melatonin supplements in different forms, catering to a variety of preferences.
When selecting a melatonin supplement, it’s important to consider individual preferences, such as the preferred form (tablet, capsule, gummy, etc.) and the desired strength. Additionally, checking for third-party testing and quality assurance practices can help ensure the reliability of the chosen brand. Always consult with a healthcare professional before starting any new supplement regimen.
Why Do People Use It In Sports?
Melatonin is sometimes used in sports for various reasons, although its effectiveness and appropriateness can vary among individuals. Here are some reasons why people in sports may consider using melatonin:
- Jet Lag and Travel Fatigue:
- Athletes often travel across time zones for competitions. Melatonin is sometimes used to help mitigate the effects of jet lag and support better sleep in unfamiliar environments.
- Sleep Quality Improvement:
- Adequate and quality sleep is crucial for athletes’ recovery and overall performance. Some athletes use melatonin to enhance their sleep quality and establish regular sleep patterns.
- Shift Work and Irregular Schedules:
- Athletes with irregular training or competition schedules, such as those involved in shift work, may use melatonin to help regulate their sleep-wake cycles and promote better sleep.
- Stress and Anxiety Reduction:
- High-stress levels and anxiety can negatively impact an athlete’s sleep. Melatonin, with its potential calming effects, may be used to help manage stress and promote relaxation before bedtime.
- Recovery and Muscle Repair:
- Sleep is a critical time for the body to repair and regenerate tissues, including muscles. Adequate sleep may contribute to better recovery and enhanced muscle repair, which can be vital for athletes.
- Performance Anxiety:
- Some athletes experience performance-related anxiety, which can affect sleep. Melatonin’s calming properties may assist in managing anxiety and promoting better sleep quality.
- Circadian Rhythm Optimization:
- Athletes often have strict training schedules, and optimizing their circadian rhythms can contribute to better performance. Melatonin, as a regulator of the sleep-wake cycle, may be used to help align training and sleep patterns.
It’s important to note that while melatonin is available over-the-counter and is generally considered safe, its use in sports should be approached cautiously. Athletes should consult with healthcare professionals before using melatonin to ensure it aligns with their individual health needs and any anti-doping regulations.
Websites and Articles to Delve into the Aspects of Melatonin
Various reputable websites, including WebMD, Mayo Clinic, NCCIH, Johns Hopkins Medicine, Wikipedia, NHS, Sleep Foundation, Cleveland Clinic, Medical News Today, and Mount Sinai Health System, provide comprehensive and consumer-friendly overviews of melatonin, covering its uses, safety, dosages, potential benefits, and considerations for use.
- WebMD:
- WebMD provides consumer-friendly information on melatonin, covering its uses, effectiveness, dosages, side effects, and potential interactions with medications.
- Mayo Clinic:
- Mayo Clinic offers a comprehensive overview of melatonin, discussing its uses, safety, dosages, and potential interactions with medications.
- National Center for Complementary and Integrative Health (NCCIH):
- NCCIH – Melatonin: What You Need to Know provides evidence-based information on melatonin, covering its uses, safety, and potential benefits for various health conditions.
- Johns Hopkins Medicine:
- Johns Hopkins Medicine – Melatonin for Sleep: Does It Work discusses the use of melatonin for sleep, addressing its effectiveness, potential benefits, and considerations for use.
- Wikipedia:
- Wikipedia provides a comprehensive overview of melatonin, covering its history, production in the body, functions, uses, and potential side effects.
- NHS (National Health Service):
- NHS offers information on melatonin as a medicine, including its uses, dosage, and considerations for use.
- Sleep Foundation:
- Sleep Foundation discusses melatonin’s role in sleep, its natural production, and its use as a supplement.
- Cleveland Clinic:
- Cleveland Clinic provides information on melatonin, discussing its role in sleep regulation and potential benefits for sleep disorders.
- Medical News Today:
- Medical News Today covers various aspects of melatonin, including its production, uses, potential benefits, and side effects.
- Mount Sinai Health System:
- Mount Sinai Health Library provides information on melatonin as a supplement, covering its uses and potential interactions.
These sources collectively offer a diverse range of information, allowing individuals to explore melatonin from medical, scientific, and consumer perspectives. Always consult with healthcare professionals for personalized advice.
Disclaimer
The information is solely provided for educational purposes. It is not intended to diagnose, treat, cure, or prevent any disease. Seek the advice of your physician or qualified healthcare provider with any questions you may have regarding a medical condition at all times. Never disregard professional medical advice because of something you have read or learned from this article.
