Contents:

• What is melatonin?
• Where does melatonin occur?
• Melatonin as a dietary supplement
• What should you not combine melatonin with and what are the contraindications for its use?

Sleep problems are becoming increasingly common. Studies show that up to half of the population struggles with falling asleep or poor sleep quality. This is alarming data that not only indicates the neglect of a healthy circadian rhythm but also reflects the pressures and stresses of modern life.

The daily rush of thoughts, worries about finances, job security, and uncertainty about the future mean that many people live in a state of constant tension. Living in such a state presents a significant challenge, and it becomes increasingly difficult to develop coping mechanisms. Therefore, it is necessary to take appropriate measures as soon as possible to prevent growing problems and their long-term consequences.

Healthy sleep is an effective weapon in the fight against stress, but tension often makes it difficult to fall asleep. This is where melatonin comes to the rescue – a natural hormone that regulates the circadian rhythm and supports restorative rest. Learn how it works and why it's worth harnessing its valuable properties.

What is melatonin?

Melatonin plays a crucial role in regulating circadian rhythms in mammals. It is produced from tryptophan, a dietary amino acid, in a complex metabolic process that also involves serotonin—an important neurotransmitter and hormone. Melatonin production occurs primarily in the pineal gland, a small but highly vascularized gland located in the central part of the brain. The neurohormone is not stored in the pineal gland but is released in pulsatile bursts into the bloodstream and distributed throughout the body.

Melatonin levels in the body vary and depend largely on the time of day. In the evening, its concentration increases, signaling impending sleep. However, in the morning, the level decreases, signaling the need to wake up and become active.

Where does melatonin occur?

Melatonin is a neurohormone found in vertebrates and plays an important role in regulating various biological processes. It is produced primarily by the pineal gland, and its synthesis is closely linked to the day-night cycle. The activity of this secretory gland is regulated by light, and special cells called pinealocytes enable it to receive light signals from the retina. Depending on the daily light rhythm, pinealocytes release melatonin into both the blood and the cerebrospinal fluid.

In addition to the pineal gland, melatonin is also found in other organs and cells of the body, where it performs various functions, including local ones. It is present in structures such as:

• Retina,
• Mark,
• digestive tract,
• Skin,
• Gonads,
• lymphocytes,
• platelets.

In these structures, melatonin acts as an antioxidant and anti-inflammatory agent, contributing to protection against oxidative stress, infections, and the effects of toxins. Because melatonin acts where it is produced, it has the ability to neutralize harmful factors in the body.

However, the interest in melatonin extends beyond the human body. Its presence has also been found in plants. For example, the roots, flowers, and seeds of some plant species contain high concentrations of this hormone. In such cases, it performs a protective function against adverse environmental conditions, such as excessive exposure to UV radiation. Furthermore, melatonin, found in plants used in traditional Chinese medicine and unconventional treatments, can affect the body of those who consume it and exhibit therapeutic properties.

Melatonin as a dietary supplement

Melatonin, both in pharmaceutical and over-the-counter supplement form, is becoming increasingly popular among people seeking natural ways to improve sleep quality. Its use significantly reduces the time it takes to fall asleep, reduces the number of nighttime awakenings, and has a positive effect on the depth and rejuvenation of sleep. In addition to its traditional use as a sleep aid, melatonin is also extremely helpful for people changing time zones (in cases of jet lag syndrome) and for those who work night shifts. It can effectively facilitate the body's transition to a new circadian rhythm.

Another important application of melatonin is the regulation of the sleep-wake cycle in blind people, whose body's production of melatonin may be impaired. This allows these people to better adapt their sleep rhythm to their natural biological cycles.

In addition, studies show that Melatonin supplements also help reduce muscle tension, especially during the REM phase of sleep, which can have a positive effect on the body's recovery. Various forms of melatonin-containing supplements are available on the market, including tablets, liquid solutions, and sprays, allowing the method of application to be tailored to the user's individual preferences.

What should you not combine melatonin with and what are the contraindications for its use?

Taking melatonin with other medications can lead to changes in blood concentrations. Particular caution is advised when combining it with sedatives (benzodiazepines, opioids, antihistamines), as this may cause impaired thinking and coordination, particularly in older people. You should not drive or perform complex activities after taking melatonin.

Melatonin may reduce the effect of anticoagulants, increasing the risk of bleeding and reducing the effectiveness of anticonvulsants. Drugs that affect liver metabolism, such as omeprazole, may increase liver enzymes, while others, such as carbamazepine, may decrease them.

People with liver disease should consult a doctor regarding the use of melatonin. Contraindications to its use include kidney failure, hormonal disorders, autoimmune diseases, rheumatoid arthritis, depression, pregnancy, and breastfeeding.

Drinking alcohol with melatonin increases the risk of side effects such as breathing problems, dizziness, and liver damage.