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The sleeping hormone
If you travel frequently, your biggest complaint may not be airline food. It's probably jet lag, caused by time zone changes that don't jibe with your body's internal clock.
Our natural supply of melatonin, a hormone secreted by the pineal gland at the base of the brain, plays a big part in regulating our internal clock. Melatonin is thought to affect our circadian rhythm -- our sleeping and waking cycles. Darkness stimulates the natural release of melatonin, while light suppresses it. That is why melatonin supplements may help you fight jet lag and insomnia.
Your pineal gland, a fingernail-sized organ in your brain, produces melatonin and controls your body's sleep/wake cycle. As you age, your body doesn't create as much melatonin, which may result in increased insomnia.
Melatonin also has antioxidant powers that affect our immune system and the aging process. Some researchers are beginning to look at how melatonin affects hormonally related cancers, such as breast and prostate cancer.
Quick Facts About Melatonin
- There is no RDA, but a suggested average adult intake is 0.1 to 0.3 mg (up to 3 mg) at bedtime for insomnia, or as directed by manufacturer.
- Though manufactured naturally by your pineal gland, melatonin can also be found (in minute amounts) in barley, corn, and rice, and in high-tryptophan foods like turkey.
- Melatonin deficiency may exist in senior citizens, travelers, and those exposed to sunlight for an extended time (i.e., summer in far northern areas).
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You May Need Melatonin Supplements if You
- Have a low natural level of melatonin as you age
- Experience jet lag or work late shifts
What Works Best -- and Worst -- with Melatonin
- Melatonin has no known side effects or toxicity, but large doses may affect other hormones or upset the body's natural sleep/wake rhythms.
- Melatonin may aggravate depressive symptoms in some psychiatric patients.
- It may affect you if you have a hormonal imbalance.
- Since melatonin causes drowsiness, avoid operating heavy equipment or driving after taking it.
Product Forms Available
- Individual supplements in capsules, tablets, lozenges, liquid, cream, and spray
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Manufactured in the pineal gland, the chemical makeup of melatonin is N-2-(5-Methoxy-IH-indol-3-yl)-ethyl-acetamide.
Synthetic melatonin is produced from 5-methoxyindole.
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Have you ever wondered why you are usually sleepy at night (when it's dark) and wide awake during the day (when it's bright)? Our body's natural melatonin is the answer; the amount of light you're exposed to regulates its level.
Melatonin may relieve jet lag and insomnia, as this hormone helps us fall asleep. It resets our internal clocks so we sleep at regular times.
Melatonin may also be especially helpful for people who are blind since they have no perception of when it is light and when it is dark. This supplement may aid blind people in obtaining a regular sleeping pattern.
Claims have been made that melatonin does more than reset our body clocks. Because it is also an antioxidant, some advocates believe that melatonin can combat oxidative damage and the disorders that result from it and the aging process. Because melatonin is an antioxidant and may also alter the hormone levels in your body, there may be a role for it in fighting hormone-related cancers, especially breast cancer and prostate cancer. More studies are needed to verify any of these health claims.
The amount of melatonin in our bodies increases until just before we reach puberty. The level of melatonin then peaks, and slowly begins to decline as we get older. Because our levels of melatonin diminish as we age, we may begin to experience more insomnia over the years. It is speculated that melatonin supplements may help age-related insomnia.
Advocates of Melatonin Maintain It May Help
- Jet lag sufferers and insomniacs sleep
- Boost immune cells to fight cancer through antioxidant activities
- Improve depression
- Prevent oxidative damage to your cells
- Deter age-related conditions
Storage
Your melatonin supplements will probably be more effective if you keep them in the refrigerator.
Dosage and Administration
You may find melatonin in several forms: capsules, tablets, cream (to be used externally), and liquid spray. These forms are either manufactured synthetically or from animal tissue.
For insomnia, the dose of melatonin is approximately 0.1 to 0.3 mg (up to 3 mg), or as directed on package.
As with all supplements, start with small amounts of melatonin, and gradually increase your dosage if necessary.
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Warnings
Because melatonin may affect hormones, check with your physician first if you are on hormone therapy or trying to conceive.
People with a history of depression should check with their physicians first before taking melatonin supplements, because in some cases melatonin may make the depression worse.
Your waking and sleeping patterns may be disturbed if you take excessive doses of melatonin.
DO NOT DRIVE OR OPERATE HEAVY MACHINERY AFTER TAKING MELATONIN. Because melatonin induces sleep, you will most likely feel drowsy and your judgment will be impaired after taking melatonin supplements. Melatonin usually takes effect within 30 minutes to one hour after administration.
Side Effects
There have been no documented adverse side effects from taking melatonin supplements. You may experience some slight side effects, such as a headache or a feeling of a heavy head.
If you have a history of depression, taking melatonin supplements may aggravate or worsen some cases of depression. Check with your physician if you are depressed before taking melatonin supplements.
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Sources & Further Reading
Books
1. Balch, James, F., P.A. Balch. Prescription for Nutritional Healing. Garden City Park, New York: Avery Publishing Group, 1997.
2. Facts and Comparisons: The Review of Natural Products. Facts and Comparisons, 1998.
3. Lieberman, Shari, N. Bruning. The Real Vitamin & Mineral Book. Garden City Park, New York: Avery Publishing Group, 1997.
4. Murray, Michael. Encyclopedia of Nutritional Supplements. Rocklin, CA: Prima Publishing, 1996.
Find more books on health and wellness at  barnesandnoble.com.
Articles
1. Claustrat, B; Brun, J; David, M; Sassolas, G; Chazot, G. "Melatonin and jet lag: confirmatory result using a simplified protocol" Biological Psychiatry. 32(8):705-11. Oct 15, 1992.
2. Dawson, D; Encel, N. "Melatonin and sleep in humans." Journal of Pineal Research. 15(1):1-12. Aug, 1993.
3. Dollins, AB; Zhdanova, IV; Wurtman, RJ; Lynch, HJ; Deng, MH. "Effect of inducing nocturnal serum melatonin concentrations in daytime on sleep, mood, body temperature, and performance." Proceedings of the National Academy of Sciences of the United States of America. 91(5):1824-8. Mar 1, 1994.
4. Guerin, MV; Deed, JR; Kennaway, DJ; Matthews, CD. "Plasma melatonin in the horse: measurements in natural photoperiod and in acutely extended darkness throughout the year." Journal of Pineal Research. 19(1):7-15. Aug, 1995.
5. Petrie, K; Dawson, AG; Thompson, L; Brook, R. "A double-blind trial of melatonin as a treatment for jet lag in international cabin crew." Biological Psychiatry. 33(7):526-30. Apr 1, 1993.
6. Yie, SM; Brown, GM; Liu, GY; Collins, JA; Daya, S; Hughes, EG; Foster, WG; Younglai, EV. "Melatonin and steroids in human pre-ovulatory follicular fluid: seasonal variations and granulosa cell steroid production." Human Reproduction. 10(1):50-5. Jan, 1995.
7. Zhdanova, IV; Wurtman, RJ; Lynch, HJ; Ives, JR; Dollins, AB; Morabito, C; Matheson, JK; Schomer, DL. "Sleep-inducing effects of low doses of melatonin ingested in the evening." Clinical Pharmacology and Therapeutics. 57(5):552-8. May, 1995.
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