Written by: Leslie Parran, Executive Contributor
Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.
Melatonin is known as the sleep hormone. And, it is so much more than a sleep hormone. While melatonin regulates our sleep-wake cycle known as our circadian rhythm, it also possesses many other essential functions. Its central nervous system properties stem from its release from the brain although it has significant direct effects on the gastrointestinal system.
The synthesis and secretion of melatonin are controlled by the amount of ambient light, with light decreasing and darkness increasing its production. The vast majority of melatonin is produced by the gut, while a smaller percentage is from the pineal gland in the brain. Serotonin and tryptophan are hormonal precursors to melatonin production. Serotonin which is produced during the day converts to melatonin in darkness.[1]
In addition to regulation of the sleep-wake cycle, melatonin protects gut cells by scavenging free radicals, assisting with mucosal blood flow, growth, and repair, as well as by decreasing pro-inflammatory cytokines.
Melatonin is a multi-faceted hormone that provides:
Regulation of sleep.
Antioxidative properties-It is an extremely potent antioxidant, stimulates other antioxidants, and scavenges free radicals.
Anti-inflammatory characteristics-Decreases pro-inflammatory cytokines and gut inflammation
Immune-boosting properties.
Regulation of GI function, barrier protection, and motility as well as local anti-inflammatory effects. Is a potent vasodilator to allow increased mucosal blood flow in the GI tract. Supports gut healing through increasing growth factors.[2]
Anticancer activity-Melatonin exerts multiple effects on cancer activity including increasing anti-tumor growth and cell death as well as decreasing tumor spread, metastasis, cancer cell immortality, immune evasion, and genetic instability.
Cardiovascular protection- Studies have demonstrated that melatonin has significant effects on myocardial (heart tissue) injury, hypertension, and vascular diseases, which may provide for its use in the treatment of cardiovascular disease.[3]
Anti-diabetic effects- Because diabetics have increased coagulation activity and glucose metabolism is impaired and levels of melatonin are reduced in diabetics, melatonin may be a potential therapeutic agent to reduce the risk of vascular disease in diabetes.[4]
Neuroprotective properties- age-related neurogenic diseases. Melatonin helps to prevent blood-brain barrier disruption found in type 3 diabetes associated with Alzheimer’s Disease (AD), suggesting that it may play a role in preventing its development.[5] Melatonin effectively inhibits β-amyloid (Aβ) synthesis and fibril formation seen in AD and may be a target for neuroprotection for diseases such as AD and Parkinson’s Disease.[6]
Anti-obese effects- Melatonin reduces blood pressure and adipose tissue through multiple anti-inflammatory/antioxidant actions and provides potent protection against mitochondrial-mediated injury in hypertension and obesity.[7]
Mitochondrial protection-It scavenges free radicals and upregulates glutathione to protect our energy-producing mitochondrial cells.
Anti-aging activity-Decreases effects of aging.
Chelation of transitional metals such as iron, copper, cobalt, and nickel.
Melatonin and cortisol work in tandem to regulate the sleep-wake cycle. While cortisol is the hormone that normally has the highest levels in the morning when we wake, melatonin starts to increase release at night with darkness and has its highest levels in the middle of the night during sleep.
Melatonin is known to regulate the circadian rhythm and it does so by helping to initiate sleep. When a normal sleep-wake cycle is disrupted, more oxidative stress occurs leading to more oxidative damage. Diets rich in vegetables, fruits, and grain products contain considerable levels of dietary melatonin. Vitamins and minerals also contribute to the synthesis of melatonin, but this seems to impact mostly daytime melatonin levels, and not night-time melatonin. [8]
Things that contribute to decreased melatonin include:
Blue light-emitting devices at night. In a systematic review of studies, melatonin secretion and suppression were reduced with age, but the light-induced circadian phase advance was not impaired with age. Light exposure in the evening, at night, and in the morning affected the circadian phase of melatonin levels. A two-hour exposure to blue light (460 nm) in the evening suppresses melatonin.[9]
Aging-We produce less melatonin as we age.
Obesity-Melatonin levels are decreased in insulin resistance, obesity, and metabolic syndrome.[10]
Night shift work.
Natural Ways to Increase Melatonin:
Eat a healthy diet.
Exposure to sunlight during the day especially in the morning can help make sleep come more readily at night and prevent insomnia.
Eliminating or reducing technology use a couple of hours before bedtime.
Wearing blue-light-blocking glasses several hours before bed, especially after sundown.
Reduce stress
Use relaxation techniques to calm the body at night.
Maintain consistent and good sleep habits.
Supplementation with melatonin has been demonstrated to help with the following:
Reduction of Markers of Inflammation- A review of 13 studies showed that melatonin supplementation significantly decreased inflammatory marker TNF-α and IL-6 levels although the effects on C-reactive protein (CRP) were marginal.[11]
Quality of Life for MS patients-Melatonin can act as an antioxidant and improves the quality of life in MS patients.[12]
Reducing parameters of diabetes-Melatonin supplementation is useful for reducing diabetes parameters when compared to placebo including fasting blood glucose, insulin resistance, and glycated hemoglobin.[13]
Regulation of food appetite and eating habits-A review suggested that exogenous melatonin may be a potential therapeutic agent against endocrine-metabolic disorders. This reversal is not necessarily associated with changes in food consumption, signaling that melatonin’s metabolic effects may occur independently of energy intake.[14]
Reducing indicators of obesity-Of the 23 studies included in a review, 11 showed significant results from melatonin supplementation on weight loss, BMI, or waist circumference, compared with placebo in people ≥18 y of age.[15] Leptin and adiponectin are strongly associated with glucose and lipid metabolism, energy balance, and obesity. Supplementation with melatonin normalizes the expression and secretion of both.[16]
Reducing Blood Lipids-It reduces triglycerides and total cholesterol levels, which was more evident at higher doses and longer duration and also in a higher concentration of cholesterol levels, although there were no significant effects found on LDL.[17]
Decreasing cancer activity- The role of melatonin in cancer treatment and prevention has been widely studied, proving the anticancer effect of melatonin against many cancers, including colorectal, breast, gastric, prostate. ovarian, lung, and oral.[18]
Reducing oxidative stress-Melatonin supplementation has significant effects on oxidative stress by increasing total antioxidant capacity.[19]
Should You Supplement Melatonin
Melatonin is a supplement and as such can be purchased online and without prescription. People often supplement with melatonin to address jet lag or to help them go to sleep at night. While a 2016 review of melatonin only indicated mild side effects, some individuals do experience headaches, nausea, dizziness, agitation, drowsiness, or increased urination. Use in pregnancy or breastfeeding is contraindicated and long-term use in other populations such as children or adolescents requires further study. 20
When you have symptoms of sleep disturbances, inflammation, stress, or gut issues, a functional practitioner can determine whether your circadian rhythm is imbalanced through stress hormone testing. Lab testing also may include measuring levels of melatonin. Melatonin is often used in combination with other supplementation on a short-term basis along with other measures to help rebalance the sleep-wake cycle, address inflammation, to support gut function.
Conclusion
While melatonin use is generally considered safe, it has been used mostly to regulate the sleep-wake cycle as a treatment. It has also been used in combination with other therapies to treat other inflammatory disorders because of its unique antioxidant and anti-inflammatory properties, although more studies are needed to support dosing, effects in combination with other therapies, efficacy, and long-term use.[21] Consulting your provider for long-term use and use for non-sleep purposes is recommended. While melatonin is generally known as a sleep hormone, it has many other properties and potential health applications.
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Leslie Parran, Executive Contributor Brainz Magazine Leslie Parran is a leader in natural holistic healing from inflammation and pain. As a nurse for 40 years with advanced nursing certifications, Leslie helped patients with chronic diseases and pain. Now as a Board-Certified Functional Wellness Coach and Functional Diagnostic Nutrition Practitioner with several other holistic and functional practitioner certifications, she helps active and motivated people with chronic inflammation and pain move from pain to peace so that they feel better, move better, and live better. Leslie is the Owner and Champion Peacemaker of Peace x Piece Wellness Coaching. As a functional practitioner, she uses in-home lab testing to uncover hidden metabolic healing opportunities such as food sensitivities, hormonal imbalances, gut pathogens, and toxins that can sometimes, unknowingly, lead to inflammation, pain, and chronic health conditions. As a health coach, she uses positive psychology and personalized holistic healing protocols including diet, rest, exercise, stress management, and supplementation to help her clients make their bodies work the way they are supposed to and achieve their wellness goals.
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