Having trouble sleeping? Bet on melatonin - a supplement for restful sleep!

We all know that sleep is very important for optimal health of the whole body and to ward off acute and chronic health problems. Melatonin is known as the sleep hormone, and its most well-known effect is precisely as an aid with falling asleep and improving sleep quality. But the list of its benefits certainly doesn't end with its positive effect on sleep! In fact, melatonin receptors are found throughout the body. For example, there is also a good supply of melatonin in the gut, not just in the pineal gland, which regulates sleep. It should come as no surprise, then, that supplementing with melatonin can provide more benefits than just dealing with sleep problems.

According to one study , one in three American citizens suffers from sleep problems, and we are not much better off in Europe. Melatonin is therefore widely used specifically to treat sleep problems and insomnia. Scientific research also shows that it can benefit cancer patients, especially those diagnosed with breast or prostate cancer. Melatonin is naturally produced in our bodies, but the use of caffeine, alcohol and tobacco can reduce melatonin levels in the body. Night shifts can also have a negative impact on melatonin production.

Article Content:

• What is melatonin?
• What benefits can melatonin offer athletes?
• Immune system booster
• Positive effect on the heart
• Positive effect on weight loss

What is melatonin?

In humans, melatonin is derived from the essential amino acid tryptophan (an amino acid that is a precursor to many neurotransmitters). Through a series of reactions, tryptophan is converted into serotonin, which is then used to produce melatonin. It was previously thought that melatonin was produced exclusively in the pineal gland in the brain, but later research has shown that melatonin is also produced in the skin and especially in the intestines.

Melatonin is responsible for maintaining the body's circadian rhythm. Why is it important? Your circadian rhythm is a fancy term for a sort of internal clock in each of our bodies that runs 24 hours a day, 7 days a week, mostly the same most of the time, unless we disrupt it with something. This internal clock also affects when we fall asleep and when we wake up. When it's dark, your body produces more melatonin, and when it's light, melatonin production decreases. This is why people who work shifts may have trouble falling asleep.

The precursor to melatonin is serotonin, a neurotransmitter that is derived from the amino acid tryptophan. In the pineal gland, serotonin is processed into melatonin. For this to be possible, a naturally occurring chemical called acetylserotonin must act as a mediator . Serotonin produces acetylserotonin, which is then converted into melatonin. As a precursor in melatonin synthesis, acetylserotonin is also known to have antidepressant, anti-aging and cognitive effects.

The pineal gland (pineal gland) starts producing melatonin usually around 9 pm. Melatonin levels then rise sharply and we start to feel sleepy. If your body is running as it should, melatonin levels remain elevated during sleep, for a total of about 12 hours. Melatonin levels then drop, and at around 9am, the level is back to a deactivated level, where it stays throughout the day.

To briefly outline some of the other functions of melatonin, it also plays a role as an antioxidant, a regulator of body temperature, affects vasodilation and also has a positive effect on the skin and hair. Melatonin has been shown to act as a hormone, cytokine (cell signal) and modulator of the biological and nervous system. It affects almost all body systems including nervous, endocrine, immune, digestive, circulatory, musculoskeletal, reproductive and also affects the skin and hair. Scientific studies also suggest thatmelatonin levels tend to decline with age. However, some more research needs to be done to confirm this idea.

What benefits can melatonin offer athletes?

There are many benefits for athletes from melatonin's roles as a sleep aid and antioxidant, as supplementing with it can help speed up recovery processes and allow you to train more intensely, which can lead to greater muscle gains and better fitness. But melatonin found in the gut can also play an important role, especially if your goal is to shed some pounds. So what are the main benefits?

Sleep aid

Anyone who suffers from insomnia will surely agree with me when I say that melatonin can change your life. In fact, a supplement in the form of melatonin can help you with this dysfunction very effectively. Melatonin is the most used supplement ever, in the form of a substance that is inherent to the body, which you can use for sleep problems. Melatonin should help to reduce the time it takes to fall asleep. This sleep-inducing effect can help "night owls" shift their sleep pattern so that they get to bed earlier and, as a result, are able to get up earlier the next day. Being an extreme night owl is a symptom of a sleep disorder called delayed sleep phase syndrome (DSPS).

Getting enough quality sleep is important for anyone who trains intensely (in fact, for everyone, no matter how much they train) because it's essential for recovery, preventing overtraining and injury, and maximizing the benefits of regular exercise. Sleep is also important for your immune system, so without enough of it, you'll also be more susceptible to injury and illness. It has also been found that taking melatonin, whether short or long term, does not create dependence, tolerance, nor have any withdrawal symptoms been found.

Reduces oxidative damage

Melatonin acts as a powerful antioxidant, which means it can help the body get rid of harmful free radicals more quickly , including those produced during exercise, low-calorie diets, environmental stress and aging. Melatonin is a very effective antioxidant in the mitochondria, the energy-producing cells. Its supplementation could help you recover faster after hard workouts and also slow down the effects of aging, counteracting the negative effects of sunlight and other stressors that have a negative impact on cells.

For example, a recent study reported that melatonin supplementation reduced markers of muscle damage and oxidative stress in athletes engaged in strength training. Another study found that melatonin supplementation reduced DNA damage and increased antioxidant capacity after high-intensity interval training (HIIT). The reduction in negative oxidative effects has been confirmed by many independent studies.

Immune system booster

And we'll stick with the antioxidant effects of melatonin. In fact, research shows that melatonin can help boost the immune system thanks to its powerful antioxidant effects.A 2013 review of studies looking at the effects of melatonin calls melatonin an "immune buffer" because it appears to act as a stimulant in an immunosuppressive state, but it also acts as an anti-inflammatory compound when there is a heightened immune response in the body, as in the case of some acute inflammation that can be caused by strenuous strength training.

Positive effect on the heart

Several studies suggest that melatonin has heart-protective properties. Specifically, research shows that when it comes to cardiovascular health, melatonin has anti-inflammatory as well as antioxidant effects. It can also help lower blood pressure and cholesterol. Melatonin' s cardioprotective properties appear to come from its direct free radical scavenging activity.

Positive effect on reducing

Yes, melatonin supplementation can also help when trying to shed some pounds. It's certainly not news to you that sleep is very important when trying to lose weight. Better sleep also means improved regulation of hunger hormones such as leptin, and it also has an effect on metabolism, two things that are strongly influenced by circadian rhythms. In addition, people who stay up late or have trouble with insomnia are much more likely to overeat at night and consume more calories overall.

Another way to explain the positive effect of melatonin on fat reduction is that melatonin reduces insulin production and release, as some studies have shown. This effect of melatonin also explains why its use before training increased the use of carbohydrates as an energy source during 30-minute endurance exercise.

Other potential benefits

• Relieves menopausal symptoms
• Potential aid in the treatment of breast and prostate cancer
• Provides relief from chronic pain
• Relieves the symptoms of jet-lag
• It is used in the treatment of autism in children
• Used in patients suffering from depression

How much melatonin to take and when?

Although the bioavailability of melatonin is relatively low (10-56 percent), a dose of between 1-5 milligrams taken approximately 20 minutes before bedtime will increase blood levels of melatonin by 10-100 times more than without taking it. The effects can last between 4-8 hours. Women appear to have a higher bioavailability and a faster return to baseline values than men. Experiment with melatonin dosing to find the optimal dose for yourself, while minimizing the negative effects of drowsiness and drowsiness. Start with a dose of one milligram and increase if necessary until you hit the right dose.

Can we find melatonin elsewhere than in supplements?

Yes, even melatonin has its food sources. Trace amounts of melatonin can be found in almost all plants, vegetables, mushrooms and algae. Pistachios are cited as the richest source of melatonin, providing about 0.25 milligrams per gram of dried nuts. This means you only need about 25 grams of pistachios to get a potentially effective dose of melatonin.

In comparison, walnuts and fresh tomatoes, which are also considered very good sources of melatonin, offer only about0.0000015 to 0.00002 milligrams of melatonin per gram; lentils offer about 0.001 milligrams per gram. Sprouted seeds are also a good source of melatonin, with mustard seeds providing the highest concentration - at least four times more than is present in sunflower seeds and more than 10 times more than in flaxseed, but still more than 1,200 times less than the amount found in pistachios. Salmon and dried egg powder are the sources in animal foods with the highest melatonin content, but both foods are only slightly more abundant than nuts.

All food sources of melatonin

• Pistachios
• Dried cranberries
• Cherries
• Walnuts
• Tomatoes
• Lentils
• Black rice
• Mustard seeds
• Coffee
• Salmon
• Dried egg white

Can taking melatonin have any side effects?

Melatonin is generally considered very safe, due to the fact that it is the body's own substance, but side symptoms such as drowsiness, dizziness, headaches, nausea, decreased alertness and slowed reaction time can occur . Symptoms resembling a hangover or drowsiness in the morning aftertaking melatonin as a supplement to improve sleep is also a common but mild side effect. Because melatonin appears to lower insulin levels and may raise blood glucose levels, people with type 2 diabetes or prediabetes should consult their physician before using melatonin.

Combinations with other substances - what are the yes/no combinations?

There are, of course, substances that negate or reduce the effectiveness of melatonin. Caffeine can reduce the effectiveness of melatonin and alcohol also significantly reduces its positive effect on sleep. Both zinc and magnesium, on the other hand, can increase the natural synthesis of melatonin from serotonin, but no studies have shown that taking these supplements along with melatonin has been more effective than taking melatonin alone.

What to take away from the article?

Sleep problems are unfortunately experienced by a significant portion of the population. Yet getting enough sleep is another key component for physical fitness, peak mental performance and overall health. Today, we've introduced melatonin as an effective aid that can help with sleep problems and make it easier to fall asleep. Melatonin is a sleep hormone that our body produces on its own, but as we grow older its production decreases as well. It is also affected by light, so for people who work shifts, a supplement in the form of melatonin can be a very effective way to get a better night's sleep. Melatonin not only has a positive effect on sleep, but offers a handful of other benefits, yet you don't need to overdo it with its use.