Supplement Sunday - Melatonin
We've all seen it on the shelves or taken it ourselves, but do we really understand it? Today, we are diving into Melatonin.
What is it?
Melatonin is an anti-oxidant hormone synthesized by the pineal gland and gastrointestinal tract in the human body. It is involved in sleep, the immune system and circadian rhythm. It helps regulate night and day cycles or sleep-wake cycles.
It is naturally present in raspberries, tart cherries, almonds, walnuts, tomatoes, goji berries, oranges, flax and orange bell peppers.
Darkness stimulates the body to make more melatonin so we can prepare for sleep. It can be suppressed by certain medications, like beta-blockers and by too much light at night. With all the 24 hour lights in our cities, along with lights from our electronics in our homes while we sleep, you can see that the effects of insufficient melatonin are becoming more important . That is why dimming those electronic lights and having your room dark is so crucial (Please refer to our Sleep post).
What is it used for and why should I consider taking it?
Melatonin has been found to be beneficial for:
Trouble falling asleep at a conventional bedtime (delayed sleep phase syndrome)
Non-24-hour sleep wake disorder. Taking melatonin at bedtime seems to improve sleep in children and adults who are blind.
Some benefit shown in some patients with:
Insomnia
Cancer survival
Cluster headaches
Irritable bowel
Shift work - Circadian rhythm adjustments
Possible reduction of anxiety before medical procedures
There is some evidence that melatonin may help improve sleep in people with tinnitus
The most common side effect that is complained about in some people is increased dream intensity.
I used to take it more when my schedule changed a lot, and I would have the wildest and most colorful dreams. This does not bother some people, but it drives my husband nuts.
It can also cause sleepiness (OK that is the point), so taking it with another sedative drug might cause too much sleepiness. Some sedative medications include clonazepam (Klonopin), lorazepam (Ativan), phenobarbital (Donnatal), zolpidem (Ambien), and others. I would also watch it with alcohol.
How do I take it?
For sleep, the usual recommended dose is 0.1 - 3 mg sublingual or as directed about 30 minutes before bed. It is best to start low and then go up slowly as needed.
Dose for cancer and cluster headaches are much higher and your clinician can recommend what is best for you.
With any supplement, make sure to ask your health care provider exactly how and when you should take these products.
Short-term use of melatonin supplements appears to be generally safe for adults. However, melatonin can potentially affect blood pressure as well as testosterone and estrogen levels. Melatonin can also interact with certain foods and medications. Long-term use is associated with an increased risk of bone fracture. It is probably best to use melatonin "as needed" rather than on a regular basis. In addition, some supplement preparations have been found to have contaminants so if your doctor recommends melatonin be sure to get a reputable brand.
Some Consumer lab recommended brands are as follows:
Low dose
Moderate dose
Trader Joe's Chewable Melatonin 3 mg - obviously find at Trader Joe's
Liquid moderate dose
High dose
Timed release
While regular melatonin may help you fall asleep, timed release formulas may help you to stay asleep for a few hours after you dose off — although not as well as a prescription sleep medicine. If you have trouble with waking during the night, you may want to try this type of formula.
All material gathered and researched through my amazing fellowship program, The Arizona Center for Integrative Medicine.
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