Melatonin as the natural sleep hormone, melatonin safey and its supplements

In today’s fast-paced society, sleep often takes a back seat to the demanding deadlines, unending travel obligations and 24 hour production schedules of what has become common practice in a competitive marketplace. Little or no rest is now the norm for far too many people. And even when these people do manage to catch a few Z’s, their sleep patterns are so confused or their minds so stressed, that the quality of their sleep is just not there anymore.

This is where nature kicks in, or at least should, if adequate levels of the hormone Melatonin are present. Compared to most natural supplements, Melatonin is a relatively new discovery. In 1958 scientists reported the pea-sized pineal gland, situated deep within the center of the brain, excreted a substance responsible for regulating the sleep and wake patterns (circadian rhythms) in mammals. As well, it appears that in many animals, this hormone is necessary for regulating sexual maturation and such seasonal behaviors as molting and hibernation.

Studies suggest that the production of Melatonin is signaled by the onset of darkness and the level significantly increases in output between the hours of 2 am and 4 am, assuring the body stays asleep. However once daylight appears, production of the hormone stops, signaling the body to waken. Since studies have shown that Melatonin levels are 10 times higher at night, it is easy to understand why shift-workers, international flyers or simply people who ‘burn the midnight oil’, can quickly become sleep deprived.

Studies suggest that the production of Melatonin is signaled by the onset of darkness and the level significantly increases in output between the hours of 2 am and 4 am, assuring the body stays asleep. However once daylight appears, production of the hormone stops, signaling the body to waken. Since studies have shown that Melatonin levels are 10 times higher at night, it is easy to understand why shift-workers, international flyers or simply people who ‘burn the midnight oil’, can quickly become sleep deprived.

It was also shown to lower the body’s core temperature, and reset the internal sleep-wake patterns in shift workers.¹ Other studies report that taking Melatonin supplements for a short period of time (anywhere from a few days to a few weeks) will decrease the actual time it takes to fall asleep. Similar studies report that Melatonin increases the number of hours a subject will sleep and boosts daytime alertness, an obvious benefit from increased rest.²

Several Melatonin studies indicate that supplementation of the hormone could increase quality of life for long-time insomnia sufferers.³ Further studies have shown that Melatonin will actually prevent jet lag when taken according to recommendations, especially for those travelers crossing more than five times zones.⁴

There is some controversy as to whether Melatonin production naturally decreases with age. In the past, researchers believed that Melatonin levels declined as we got older, however, more current studies seem to contradict this evidence.⁵ Despite this newer evidence, past studies do indicate that children and teenagers have significantly higher levels of Melatonin, which accordingly, accounts for the differences in their sleep response time (i.e. time to fall asleep), amount of uninterrupted sleep and the number of hours spent sleeping compared to the elderly.

Melatonin is recognized as one of the hormones responsible for regulating other hormones involved in the female reproductive system. Melatonin levels signal when menstruation begins, the duration of each cycle and the onset of menopause. One study reports that women with hypothalamic amenorrhea (absence of menstrual cycles for at least 3 to 6 months, usually found in athletic or severely underweight women) had three times the levels of Melatonin in their systems.⁶ In fact high doses of Melatonin have been successfully used to suppress ovulation in birth control studies. A 1995 study conducted on rats however, suggests that consistent small doses of Melatonin may prevent the normal age-related decline in male testosterone levels, possibly increasing sexual activity levels in later years.⁷

Melatonin may also prove helpful in patients with specific types of cancer. Several studies indicate that melatonin levels are much lower in women with breast cancer, suggesting that low levels of the hormone may stimulate the growth of these cancer cells and as such, increasing Melatonin levels may actually lower the risk or inhibit breast cancer.⁸ As well, melatonin proved helpful in the prevention of thrombocytopenia, (a lowered platelet count), a common side effect of chemotherapy.

In men, similar indications were found for prostrate cancer. One study actually shows that using Melatonin, along with conventional drugs used to treat prostrate cancer, boosts the survival rate in 9 out of 14 men.⁹ It was also found that meditation, which is known to increase Melatonin levels in the body, has positive effects for prostrate cancer patients.

New research may suggest that low levels of Melatonin are associated with heart disease. Preliminary animal studies indicate the hormone may protect the heart against the damage caused by stroke.

Melatonin for Melatonin may also be quite helpful for those suffering form SAD (Seasonal Affective Disorder). This depression like state occurs in winter months when shorter days mean less sunlight. According to all research this should signal the production of Melatonin, but ironically, people suffering from this disorder are found to have lowered levels of Melatonin in their blood. The July 1994 journal of Arctic Medical Research, indicates that in one such study, SAD sufferers were shown to feel a significant improvement in mood when they took two small doses (0.1mg each) of Melatonin in the afternoon. Conversely, one 1970 study indicates that in other types of depression, Melatonin can actually exasperate the symptoms.

Probably one of the most controversial studies to date however, relates to Melatonin as an anti-aging supplement. Encouraging laboratory results do show that Melatonin may in fact, increase life span by as much as 20 % ¹⁰. This conclusion is most likely due in part to Melatonin’s wonderful antioxidant properties, proven to fight off damaging free radicals in the body.

Melatonin research continue and positive results have been shown in such cases as osteoporosis, certain eating disorders, fibrous lung disorders, rheumatoid arthritis, epilepsy, viral encephalitis, ADHD related symptoms, tinnitus, chronic pain and migraine headaches. Some studies have even shown Melatonin to be effective when used in conjunction with Vitamin E in a lotion or gel, to reduce the damaging effects of UV rays.

Melatonin can be bought in health food stores across the US, but is sold by prescription only in many other countries. It is commonly found as a spray, liquid, cream, tablet, softgel or lozenge that dissolves under the tongue. Usual recommended doses are from 1 to 3 mg between 9 and 11 P.M. Because it only takes about 30 minutes for the sedative effects to kick in, it is usually best to take Melatonin just before going to bed. For insomnia purposes, it is also important to take Melatonin at the same time every night.

There have been no major side effects reported for doses of up to 3 mg. For those taking higher doses (up to 8 mg), only minor side effects have been noted including; mild stomach upset, headache, fatigue and disorientation. As well, with higher doses, some “hangover” effect can result in the morning. It is also not recommended for pregnant or lactating women or those trying to conceive since some studies show Melatonin to be an effective contraceptive.

It is important to note that it is only ever recommended to buy Melatonin in its synthetic form. Some companies manufacture the hormone using animal glands, which are known to carry a risk of exposure to a variety of diseases and should be avoided in every case.

References:

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2. Chase JE, Gidal BE. Melatonin, “Therapeutic use in sleep disorders”, Ann Pharmacother,1997;31:1218-1225.
3. Nagtagaal JE, Laurant MW, Kerkhof GA, Smits MG, van der Meer YG, Coenen AM, “Effects of melatonin on the quality of life in patients with delayed sleep phase syndrome”, J Psychosom Res, 2000;48(1):45-50
4. Petrie K, Conaglen JV, Thompson L, “Chamberlain K. Effect of melatonin on jet lag after long haul flights”, BMJ. 1989;298:705–707.
5. Cornelissen G, Halberg F, Burioka N, Perfetto F, Tarquini R, Bakken EE, “Do plasma melatonin concentrations decline with age?”, Am J Med, 2000;109(4):343-345.
6. Brzezinski A, "Melatonin replacement therapy" for postmenopausal women: is it justified? Menopause, 1998;5:60-64.
7. Urban & Fischer, “Effects of melatonin on Leydig cells in pinealectomized rat: an immunohistochemical study”, March 2002, vol. 104, no. 1, pp. 93-97(5)
8. Cos S, Sanchez-Barcelo EJ, “Melatonin and mammary pathological growth”, Frontiers Neuroendo, 2000;21:133-170.
9. Moretti RM, Marelli MM, Maggi R, Dondi D, Motta M, Limonta P, “Antiproliferative action of melatonin on human prostate cancer LNCaP cells”, Oncol Rep. 2000;7(2):347-351.
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