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Although not considered an essential nutrient, melatonin is a hormone essential to the body.
Often called the “ sleep hormone ,” it gets its nickname from its effect on falling asleep and its role in regulating circadian cycles.
Melatonin also has other lesser-known effects. It is also a powerful antioxidant and acts on the immune system.
In this article, we will take a closer look at the benefits of melatonin for the body, particularly on sleep, as well as the conditions for using melatonin supplements with the recommended dosages.
What is melatonin or the sleep hormone?
Melatonin is a hormone that our brain naturally produces in response to darkness!
It therefore plays an important role in the regulation of sleep and circadian rhythms (biological rhythm in the form of a 24-hour cycle), as well as in other biological processes in the body.
Like all hormones, it is produced by the body and acts in small quantities on target functions.
In our body, melatonin is produced in the epiphysis (or pineal gland) from a specific amino acid: tryptophan.
Its secretion follows the natural cycle of our internal clock and the light to which we are exposed hour by hour.
Therefore, the production of melatonin very directly regulates the body's sleep-wake cycle , according to the model below:
The benefits of melatonin on sleep, jet lag and irregular lifestyle rhythms
One of the most well-known and studied benefits of melatonin is its role in regulating sleep.
By regulating the body's circadian rhythms, melatonin helps synchronize sleep cycles with the natural day-night cycle.
Melatonin acts on the regulation of sleep cycles by triggering the body's sleep-onset mechanisms.
This makes it easier to fall asleep, improves sleep quality and reduces insomnia problems .
Melatonin has quite logically found a very popular application among frequent travelers to reduce the symptoms of jet lag.
An external intake of melatonin helps trigger sleep in phase with the natural cycle of the destination country, which obviously helps to reset more quickly and easily.
People with irregular working hours also use it for the same reasons.
What are the other effects of melatonin on the body?
As a hormone, melatonin has many recognized health benefits.
Melatonin impacts sleep, but also three other important functions:
- The least oxidative stress
- The immune system
- The nervous system
The anti-aging effect of melatonin
Melatonin is also a powerful antioxidant that helps protect the body's cells from damage caused by free radicals.
Like other antioxidants, melatonin helps reduce the effects of oxidative stress to lower the risk of age-related diseases, such as cardiovascular and neurodegenerative diseases.
Melatonin acts on the immune system
Melatonin stimulates:
- The production of certain immune cells (the precursors of granulocytes macrophages)
- The production of certain cytokines, which promote the multiplication of NK (Natural Killer) cells, leukocytes that destroy cells foreign to the body.
Melatonin therefore has an impact on strengthening the immune system and protection against infectious diseases.
Melatonin and the nervous system
Melatonin also has a neuroprotective role at the prenatal stage, highlighted by the work of INSERM.
This property is still the subject of studies which are currently being carried out.
Factors that decrease or disrupt melatonin production
Several factors can cause a decrease in melatonin production.
But the main ones are exposure to light and age.
Light and screens inhibit melatonin production
Light inhibits the production of melatonin .
As explained earlier, melatonin is produced by the pineal gland in the brain based on circadian rhythm and exposure to darkness.
Natural or artificial light will therefore reduce the production of melatonin.
Exposure to blue light emitted by television, computer and mobile phone screens is doubly harmful:
- It prevents the production of melatonin which would allow the body to rest,
- It increases nervous and visual fatigue.
This is why it is recommended to avoid screens before bedtime and to prefer reading (without a tablet!): a book does not emit blue light.
Melatonin production decreases with age
Melatonin production decreases with age.
The pineal gland, which naturally produces melatonin in the brain, tends to calcify and shrink in size with age. This gradually leads to a decrease in melatonin production.
This decrease in melatonin production may explain why older people often have sleep problems and circadian rhythm disturbances.
It is important to note that decreased melatonin production is not inevitable with age and there are ways to boost melatonin production, such as:
- Exposure to natural light during the day
- Total darkness at night
- The use of melatonin supplements.
Melatonin in food supplements
Melatonin is available as a food supplement with a maximum daily dosage of 1.9 mg (France and EU).
In dietary supplements, melatonin is used to combat insomnia and other sleep disorders.
Its use can also be recommended to reduce the symptoms of jet lag or disrupted schedules.
In which cases should you take melatonin as a supplement?
The use of melatonin is recommended in different situations.
This will be especially the case when the pace and lifestyle decrease the natural production of melatonin.
Eventually, this can disrupt sleep and fatigue will build up day after day.
In this case, taking a Melatonin supplement can be useful to break this vicious circle and rest the body.
Which form of melatonin should you choose? Spray, capsule, or tablet
Favor liquid forms!
To promote sleep onset, the fastest release of the greatest amount of Melatonin is preferable.
The Spray in the mouth allows this rapid release and the effect in less than 30 minutes.
The capsules require time for their own dissolution in the stomach (approximately 20 minutes more) and are effective on an empty stomach (otherwise absorption is even slower), which is rarely the case at bedtime.
Slow-release tablets are less effective at helping you fall asleep but can release melatonin for longer periods of time during sleep.
What dosage of melatonin should be used for sleep effectiveness?
The maximum permitted daily dose for melatonin supplements is 1.9 mg, which is quite sufficient for the desired effect.
If the effects diminish due to habituation, this is a sign to take a break from the treatment; taking melatonin regularly over the long term is not recommended.
Essential precautions for using melatonin as a supplement.
Before using melatonin supplements, it is recommended to consult a health professional to discuss the risks and benefits of their use and, above all, to accompany the treatment with other prevention measures that will then allow you to do without them!
Melatonin is effective in restoring a normal circadian rhythm, along with maintaining proper hygiene with regard to light and screens.
Drowsiness or decreased alertness may occur within 12 hours of taking melatonin, which is why melatonin is not recommended for people who need to be particularly attentive during this period (machine operators, etc.).
Taking it is also not recommended for children: no screens before bedtime is a much better method. It's certainly not easy, but the effort is worth it!
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