Melatonin
What is Melatonin?
Melatonin is a hormone synthesized endogenously by the pineal gland located in the brain, which plays a pivotal role in orchestrating the sleep-wake cycle (1). Apart from its natural occurrence, melatonin can also be procured as a dietary supplement in the U.S., and its oversight by the Food and Drug Administration (FDA) is somewhat lax compared to prescription or over-the-counter medications (2). Melatonin supplements are versatile, coming in an assortment of forms like tablets, capsules, liquid solutions, and even gummies (4).
Melatonin: This hormone has antioxidant and anti-inflammatory effects and may be beneficial for patients with autoimmune encephalitis.
What is it used for? Which health benefits does it provide?
The predominant application of melatonin supplements is to enhance sleep quality, particularly for conditions such as insomnia and jet lag (1)(4). Beyond sleep regulation, melatonin might offer various health boons, including:
- Mitigation of seasonal affective disorder (SAD) symptoms: Some individuals find relief from the depressive symptoms of SAD, which characteristically manifests in winter, through melatonin supplementation (1).
- Diminished migraine manifestations: Melatonin could potentially curtail the frequency and severity of migraines for some (1).
- Bolstered immune function: Melatonin might possess immune-enhancing properties, thereby potentially aiding in combating infections and illnesses (1).
Notwithstanding, it's imperative to underscore that more in-depth research is warranted to ascertain the therapeutic potential and long-term ramifications of melatonin on these health aspects (1).
When to take it and with or without food?
The optimal timing for melatonin administration hinges on the intended outcome. In cases of sleep disturbances, it's usually advised to take melatonin roughly 30 minutes to an hour before retiring to bed (1). When addressing jet lag, the recommendation is to consume melatonin at bedtime in the destination time zone (4).
While melatonin can be taken irrespective of food, accompanying it with a light snack might preclude potential gastrointestinal discomfort (1).
What is the standard dose and the max dose per day?
The suitable melatonin dosage is inherently individualistic and reliant on distinct health objectives. Typically, a conservative approach, commencing with doses in the realm of 0.2 to 0.5 milligrams and escalating incrementally if necessary, is advocated (1). A ceiling of 10 milligrams daily is the general maximum advised dose for melatonin (1).
Prior to initiating melatonin, it's prudent to seek counsel from a healthcare practitioner, particularly in scenarios involving other medications, supplements, or pre-existing medical conditions (1).
What are the side effects?
While short-term melatonin supplementation is largely considered innocuous, potential adverse reactions encompass:
- Diurnal drowsiness: Overconsumption or ill-timed melatonin intake can induce daytime lethargy, thereby hampering daily endeavors (1).
- Cephalalgia and vertigo: Post-melatonin administration, certain individuals might grapple with headaches or dizziness (1).
- Gastric discomfort: Elevated melatonin dosages, or ingestion on an empty stomach, might give rise to gastrointestinal ailments, including nausea or abdominal discomfort (1).
Which other medications or supplements can cause undesired interactions?
Melatonin might exhibit interactions with specific medications such as anticoagulants, immunosuppressive drugs, and contraceptives (1). Ensuring dialogue with a medical professional is paramount before embarking on melatonin supplementation, especially when other medications or underlying health issues are in play (1).
Citations:
(1) Mayo Clinic - Melatonin
(2) NCCIH - Melatonin: What You Need To Know
(3) NHS - Melatonin
(4) WebMD - Melatonin
(5) Sleep Foundation - Melatonin
(6) Johns Hopkins Medicine - Melatonin for Sleep