Why is the sleep hormone important for the body. Healthy sleep and beauty

We already mentioned melatonin a bit when we talked about choosing lamps for the home. In particular, it was said that modern LED lamps disrupt the production of melatonin in the body and interfere with the normal release of the sleep hormone. Now it's time to talk more about this important hormone for health and find out what it is.
Melatonin is often referred to as the sleep hormone. 70% of this hormone is produced at night, usually between 12 and 4 am. At the same time, with the onset of twilight, the production of melatonin increases, and actively decreases with dawn.
It turns out, In order to provide the body with the maximum amount of melatonin, it is necessary to sleep those hours when the production of melatonin is maximum.
But what happens if our body stops receiving the normal amount of this hormone? Unfortunately, it will be very bad.

The hormone melatonin. Why is it needed

The hormone melatonin is extremely important for the full functioning of the body.
1. Melatonin has a beneficial effect on the functioning of the immune system. It is the strongest natural immunomodulator .
By strengthening the immune system, the body becomes more resistant to stress and colds.
2. A sufficient amount of melatonin fights against premature aging of the body. As soon as the production of melatonin is disturbed, its amount in the body decreases sharply, which negatively affects the processes of cell renewal. We are actively aging.
Studies conducted on rodents have proven that the introduction of additional melatonin in old age can increase life expectancy by a quarter!
3. The hormone melatonin is extremely important for the body's fight against the development of cancer.
4. Melatonin facilitates the process of falling asleep and, in general, normalizes the biorhythms of the body.
5. Melatonin is the strongest natural antioxidant.
It does an excellent job of destroying natural free radicals in the body. And free radicals are unstable molecules inside the body that disrupt the functioning of cells and tissues, destroy DNA, causing both oncology and cardiovascular problems.
6. Lack of sleep hormone negatively affects insulin sensitivity. As a result, obesity increases, and diabetes mellitus may develop.
7. People who are deficient in their own melatonin (working the night shift, sleeping in the light, with sleep disturbances, etc.) are 40-60% more at risk of developing coronary heart disease and blood vessels, as well as metabolic syndrome!

How to help the body produce melatonin

Based on the above reasons, which are caused by a lack of melatonin in the body, it should be concluded that it is vital to provide the body with the norm of this important hormone.
To do this, you just need to follow simple rules:
1. Be sure to keep a sleep schedule and go to bed before midnight. It must be remembered that the maximum melatonin is produced exactly between midnight and 4 am, increasing with the onset of darkness.
2. Sleep with tightly curtained windows. Light from the street should not penetrate into the bedroom.
3. Turn off all lighting devices during sleep (night light, TV, luminous clock, etc.).
4. If during sleep there is a need to get up to the toilet or drink, do it with minimal lighting or even without it. Otherwise, the production of melatonin will drastically slow down. Melatonin loves darkness.
5. In the evening, do not use bright lighting, especially LED lamps. The lighting should be soft, weak, so as not to interfere with the increase in the production of the sleep hormone.

Taking melatonin tablets

Currently, there are melatonin medications that are recommended for sleep disturbances, jet lag, or insomnia. Just 1-1.5 mg of melatonin 2-3 times a week at night can restore the level of the sleep hormone to normal, which will have a beneficial effect on the health of the body.
On the one hand, taking melatonin in such small doses does not have any significant negative effect on the functioning of the endocrine system. Moreover, in foreign countries such intake of melatonin is rather the norm these days.
On the other hand, it must be remembered that even in microdoses, the external intake of melatonin is the introduction of one's own hormonal system into the work. And playing with hormones is a rather unpredictable action.
Therefore, it is best to achieve the release of this sleep hormone by your own body by normalizing the processes of falling asleep and sleeping.
Simply following all the above 5 rules will not only lead to the release of normal amounts of melatonin, but will also have an overall healing effect on the entire body.

Your body needs proper and healthy sleep to function properly. It allows you to restore strength and improve the condition of a person. In addition, a hormone is produced during sleep, which is considered vital. More about it is described in the article.

What it is?

Most people sleep at night, but there are those who like to do it during the day. If a schedule of sleep and wakefulness is developed, then a person will feel much better. In this case, you need to know which hormone is produced during sleep. This will allow you to understand its beneficial effect on the human body.

What hormone is produced during sleep? It is called melatonin, or the hormone of youth. It is able to influence all the cells of the body, restoring them and bringing them into tone. This is how rejuvenation is carried out, immunity is strengthened, pain syndrome is eliminated. When the level of the sleep hormone is normal, then after 8 hours of rest, the person will be fresh and cheerful, depression will go away, and a feeling of joy will appear. That is why sleep is essential for every organism.

The sleep hormone melatonin can be produced in the dark. Therefore, it is undesirable to sleep with the lights on, a nightlight, a working TV. It is best to turn on subdued lighting from 7 pm, and sleep in a special mask.

The most beneficial sleep leading to the production of the hormone will be the one that starts at 21:00. Melatonin synthesis itself occurs from 00:00 to 04:00. Starting sleep at 4 am would be meaningless, because the body will not have time to recover, and therefore the whole day a person subsequently experiences drowsiness, irritability and fatigue.

Functions

The sleep hormone was discovered in 1958. Artificial melatonin supplements and medicines have been on the market since 1993. Many believe that the hormone is required only for sleep, and have no idea what functions it performs for the body.

In addition to regulating the daily routine and falling asleep quickly, melatonin performs the following functions:

suppression of the production of stress hormones;
slowing down the aging process;
stimulation of the production of immune cells;
regulation of blood pressure;
positive effect on the gastrointestinal tract;
prolongation of the life cycle of brain cells, stimulation of the central nervous system;
obesity prevention and weight control;
reduction of pain syndrome.

As you can see, the role of the hormone is huge. And its effects on the body continue to be explored, including its effect on cancerous tumors.

Working out

The hormone is produced during sleep. Responsible for its synthesis is the pineal gland located in the brain. It is also called the "pineal body". More precisely, the pineal gland does not produce melatonin itself, but another hormone - serotonin, which is considered its basis.

During the day, under the influence of the rays of the sun, the amino acid tryptophan is converted into serotonin. Therefore, every day you need to be at least 1 hour in the fresh air, even if the weather is not sunny. The more serotonin produced during the day, the more melatonin will be produced at night. This is achieved with a sleep duration of at least 8 hours.

During prolonged depression and insomnia, it is advisable to be in the fresh air for at least 5 hours - then sleep will be healthy and strong. In this case, the level of the sleep hormone also normalizes, and then you will not need to take sedatives.

What hinders production?

There are some factors that prevent melatonin from being produced in the right amount. These include the following.

Night wakefulness. At this time, a person should sleep.
Illumination during sleep. Therefore, it is important to create the right environment for a normal holiday.
Taking certain medications. These include Fluoxetine, Piracetam, Dexamethasone. These drugs should not be taken in the evening and at bedtime.
Smoking, alcohol, drinking a lot of tea and coffee. The harmful components of these products cannot ensure the normal synthesis of the hormone.
Some ailments. This applies to diabetes, depression, malignant tumors.
Stress. The longer this state, the greater the lack of melatonin.
Lack of adequate sleep at night. In this case, a person's immunity is reduced, the body quickly ages.
Lack of products with melatonin. After all, part of the hormone is obtained by the body from food.

Consequences of lack

The hormone responsible for sleep should be produced in the amount of 30-35 mcg per day. This is the norm. With a deficiency, manifestations are possible:

insomnia;
weakening of the immune system, and therefore frequent colds;
high pressure;
nervous breakdowns;
deterioration in performance;
feelings of anxiety and despair.

All these are signs that the activity of the pineal gland is disturbed in the body. Therefore, you need to adjust your lifestyle, increase the duration of sleep, improve nutrition and consult a doctor.

When is melatonin, the sleep hormone, produced? This happens at night. At the same time, it is produced and consumed by the body. If you oversleep all day, this does not mean that the body will work normally for a whole week. That's why it's important to ensure rest every night.

The hormone is produced during sleep at night, but when there is a lack of it, after a while you can find such negative consequences:

the first signs of aging appear - wrinkles, lethargy of the skin and a change in its color;
weight increases (up to 10 kg can be gained in 6 months);
menopause occurs early in women (even at 30 years old);
women with low hormones are 80% more likely to develop breast cancer.

Does he show up during the day?

Approximately 30% of the hormone synthesis is carried out during the day, but this is only the completion of the processes that were started in a dream. If a person has a night job, as well as constant flights with a change in time zones, doctors recommend sleeping in the dark during the day. In this case, you need:

draw curtains;
switch off the light;
use an eye mask.

Only in this case, albeit to a small extent, the sleep hormone will be produced. And yet after the person will feel more cheerful and fresh.

Level detection

The hormone produced during sleep may be present in the body in insufficient quantities. To find out its exact level will allow a blood test from a vein. Melatonin has a short half-life - 45 minutes, so you need to take blood several times, after some time. This analysis is not performed in clinics and private laboratories. To get correct and reliable results, you need to contact the hospital.

The norm of the hormone in an adult is 80-100 pg / ml - at night and up to 10 pg / ml - during the day. In people over 60 years of age, there is a decrease in levels of 20% or less. The maximum is noted in children under 3 years old - 325 pg / ml.

Norm and deviations

With dysfunction of the pineal gland, as well as in other diseases, a high level of melatonin in the blood is observed. The following signs indicate an increase in the hormone:

deterioration of sexual desire;
climacteric syndrome;
decrease in estrogen synthesis;
slow puberty.

Schizophrenia is also accompanied by high levels of melatonin.

Increasing melatonin levels

Many are interested in how to increase hormone production without using synthetic agents. To do this, you need to follow simple rules of a healthy life:

go to bed before 23:00;
turn off the lights at night
eat foods that lead to the production of the hormone;
be outdoors for at least 1 hour a day.

Compliance with these rules usually leads to increased synthesis of the hormone. But when the deficiency is associated with severe ailments, doctors additionally prescribe medications that include melatonin.

Medicines with melatonin

The artificial youth hormone is created in the form of tablets and injections. Demanded are drugs that increase the hormone in the blood:

"Melaxen";
"Circadin";
"Melapur";
"Yukalin".

To increase the amount of melatonin in a natural way, doctors advise performing serotonin injections. There are also dietary supplements used by athletes. With frequent and intense physical activity, there is a sharp increase in the number of free radicals in the body, which lead to fatigue. Melatonin is an antioxidant and leads to the neutralization of free radicals.

The following dietary supplements are in demand today:

Twinlab - Melatonin Caps.
Source Naturalis - "Melatonin".
Natrol - "Melatonin TR".
Now - "Melatonin".

Before use, be sure to consult with a specialist, as well as read the instructions. Do not arbitrarily start taking medications.

Healthy foods

The hormone is produced in the body and is not present in its pure form in foods. But some of them include the amino acid tryptophan, which is involved in the synthesis of hormones. To increase melatonin, the following products should be present in the menu:

corn;
oatmeal;
beef;
milk;
carrot;
parsley;
tomatoes;
radish;
figs;
peanut;
raisin.

At the last meal, you need to combine proteins with carbohydrates. You should not use:

caffeine;
smoked meat;
milk chocolate;
alcohol;
energetic drinks.

Bananas are needed for the production of melatonin - they stimulate the synthesis of serotonin. The product is also rich in magnesium and potassium, which lead to relaxation and improve mood.

Difference between melanin and melatonin

Some believe that these are the same concepts. But in fact, they are only consonant. Melanin is a pigment component present in the cells of the skin, hair, nails - they stain human tissues.

The melanin formula is enriched with:

carbon;
nitrogen;
gray;
hydrogen.

It also consists of amino acids - tyzorine, cystine, arginine, tryptophan. And the composition of melatonin is different: tryptophan passes into 5-hydroxytryptamine, then into N-acetylserotonin, and with the participation of N-acetyltransferase and O-metaltransferase - into melatonin.

With oncology

Melatonin is included in some anti-cancer drugs. Its value has not been fully understood, but there is evidence that the immune cells that appear under the influence of melatonin destroy cancer cells. In addition, the hormone serves to protect the body from side effects during chemotherapy, and also accelerates wound healing after tumors are eliminated.

Melatonin destroys cancer cells and therefore inhibits tumor growth. All cancer patients have a low degree of synthesis of this hormone. Usually, with such ailments, doctors prescribe a course of hormone therapy, which leads to:

pain reduction;
protection against the development of cancer metastases;
production of cytotoxin that destroys cancer cells;
reduction of tissue atrophy.

Melanin therapy is used even in the advanced stages of cancer.

Hormone production in children

In children, the production of melatonin occurs in large quantities, especially in the first 3 years of life. Its maximum concentration is 325 pg / ml. From 3 years to puberty, melatonin levels are stable and high. Then the synthesis decreases to 10-80 pg/ml. When a person has a healthy sleep, then until the age of 45, the level of the hormone does not change, and then gradually decreases.

Children with autism develop a lack of melatonin. They do not sleep well, so they are prescribed drugs with an artificial hormone. There are almost no side effects of such drugs, and they are tolerated normally by a small organism.

It is not always possible to get enough sleep, especially if you have a heavy schedule at school or work. But the body requires rest, and therefore you need to either get enough sleep, or fill the need by other methods. One of these methods is taking melatonin preparations, a hormone that regulates many processes in the body, because the insufficiency of its release greatly affects the functionality of the body. Its main effect is to improve sleep: a person feels more rested, even if he has to not sleep at all.

What is the sleep hormone and what does it do?

Melatonin is a hormone of the pineal gland, the pineal gland. It is produced in the brain during sleep in a specific period of time, which depends on the time zone where you live.

This substance is quite specific: it is responsible for the regulation of many body processes, in particular, circadian rhythms. Daily or circadian rhythms are the alternation of day and night in the body. The human psyche is highly dependent on these changes in metabolism.

Energy exchange processes take place differently at different times of the day, for which many organs and systems are responsible. Melatonin acts as a kind of "conductor" of these processes, regulating metabolic fluctuations. The point of application for it is most often other endocrine glands that regulate other organs and systems. It has a particularly strong influence on the reproductive system and the synthesis of gonadotropins - sex hormones. In addition to day and night, the hormone also "distinguishes" the seasons of the year, so a person feels, on average, more tired in winter than in summer.

Systems affected by melatonin (in decreasing order):

reproductive;
endocrine;
nervous;
cardiovascular;
immune;
musculoskeletal;
digestive.

It was nicknamed the sleep hormone for its main function - the regulation of the rhythm of sleep-wakefulness. This is the "internal clock" of the body, and it depends on the length of the light period of the day. Scientists have proven that in blind people the mode of melatonin secretion does not depend on daylight hours, and their circadian rhythm is shifted to a 25-hour day. But for the sighted, the ability to get enough sleep depends to a large extent on the light period. It can be seen that each individual person needs a certain amount of time to rest: someone gets enough sleep in seven hours, someone is not enough for eight. In winter, you may need to sleep half an hour to an hour longer than in summer to feel rested.

When is melatonin produced?

As already mentioned, its synthesis in the body depends on many factors, but the main one is the daylight hours. The hormone is produced from the amino acid tryptophan during rest during specific hours of the night. People who travel frequently complain of extreme fatigue when changing time zones. This is due to the fact that the body does not have time to adapt to the new night time, and therefore the melatonin produced during sleep is not synthesized to the proper extent. Even if a person gets enough sleep, he will not be able to feel rested without adapting the circadian rhythm.

The production of melatonin is not yet fully understood by modern science. Yet most scientists agree that the main hours of allocation are from midnight to five in the morning local solar time. Synthesis is largely dependent on lighting: it increases in darker environments and decreases in a lit room. This means that for a normal rest, you need not only to sleep during the main hours - from midnight to five, but also to provide your room with strong curtains that will protect you from the light of lanterns, store signs and other light sources. This factor especially affects those who live on the central streets of the city, where the lights of shops look at the apartment from all sides. In this case, even if you sleep the proper amount of time, you will not be able to sleep, chronic fatigue will appear.

Studies of the performance of the pineal gland in bright light

Hormone production decreases with age

The same applies to daytime sleep: if you miss the hours of the greatest activity of the pineal gland - from midnight to five - you will not be able to recover due to daytime rest and your state of health will still be terrible. Such changes are especially noticeable in children, for whom it is very important to adhere to an adequate regimen during the period of intensive body growth.

How to make up for the deficiency?

It is not always possible to adhere to the rest regimen, since work and study require adherence to clear time frames. Lack of sleep must be compensated in other ways.

Since the synthesis comes from the amino acid tryptophan, it makes sense to eat foods containing it in large quantities. It can be:

lactic acid products (cottage cheese, hard cheese);
nuts (almonds, hazelnuts);
legumes (soy);
cereals (oatmeal);
poultry meat.

There are specific products with melatonin that contain it unchanged. It is not known for sure whether it retains all its properties when passing through the intestines, but such food can also help in part:

nuts (almonds);
bananas;
berries (cherries);
some vegetables (carrots, radishes, tomatoes).

Smoking, alcohol, caffeine reduce melatonin synthesis. You need to give up bad habits in order to feel better.

In addition to food, the lack can be filled with pills. The drug in tablets is indicated for violations of the process of falling asleep and for the prevention of violations during a flight to another time zone. Contraindicated in children under 12 years of age, pregnant and lactating women. Tablets for sleep should be taken 1-2 pieces before going to bed. But this is only a temporary help to the body - the drug can not be taken for months and years. To improve health, regimen so as to get enough sleep.

Melatonin It is the hormone responsible for setting the sleep-wake cycle for humans. Melatonin deficiency leads to sleep disturbance, tinnitus, and the risk of developing serious diseases.

For millions of people, melatonin can be a way to avoid constant fatigue and sleep disturbance.

Sleep is incredibly important for the health of the whole body and the prevention of acute and chronic diseases. But what is melatonin? This is the hormone that is responsible for setting the sleep-wake cycle. Of course, provided that your body receives enough melatonin.

According to a new study from the Centers for Disease Control and Prevention, one in three adults is regularly sleep deprived. ()

One of the main benefits of melatonin is its beneficial effect, which helps to sleep soundly and not feel tired after that.

Melatonin is used to treat sleep problems resulting from jet lag or insomnia. It is even used in the treatment of certain types of cancer. ()

Studies have shown that melatonin has a positive effect on cancer patients especially in the case of breast or prostate cancer. These two types of cancer are associated with hormones, so it makes sense that hormones, in this case melatonin, could play a significant role in their treatment.

Melatonin is naturally produced in the body. However, caffeine, alcohol and tobacco contribute to lowering its level. Also, the level of melatonin is negatively affected by night shift work and poor vision. For some people, melatonin helps to return to the usual rhythm of life. Let's talk about who can benefit from melatonin, its benefits and the optimal dosage based on health conditions.

Melatonin (N-acetyl-5-methoxytryptamine) is a hormone produced by the pineal gland of the brain. The epiphysis, the size of which is no larger than a pea, is located just above the midbrain. Its synthesis and release is stimulated by darkness and inhibited by light.

Melatonin is responsible for maintaining the body's circadian rhythm. Why is it so important? Circadian rhythm is a more scientific term for an internal clock that, like the day, follows a 24-hour schedule. It is thanks to this clock that our body knows when it's time to go to bed and when it's time to wake up.

In the dark, the production of melatonin increases, in the daytime it decreases. Therefore blind people those who work after hours of the day may experience problems with melatonin levels. Lack of sunlight during the day or bright light in the evening can disrupt anyone's normal melatonin cycle.

Exposure to sunlight stimulates a nerve pathway from the retina to an area of the brain called the hypothalamus. The suprachiasmatic nucleus (SCN) is located here, which initiates the inclusion of the pineal gland. After SCN activates the pineal gland, it begins to produce melatonin, which is then released into the bloodstream.

The precursor to melatonin is serotonin, a neurotransmitter derived from the amino acid . In the pineal gland, serotonin is processed to form melatonin. To do this, a natural chemical called acetylserotonin must act as an intermediary. Serotonin produces acetylserotonin, which is then converted to melatonin. Acetylserotonin is not only a precursor in the synthesis of melatonin, but also has antidepressant, anti-aging, and cognitive-enhancing effects. ()

Once serotonin is converted to melatonin, these two neurotransmitters never interact with each other again. Just like melatonin, serotonin is known for its effect on sleep.

In addition, it transmits signals between nerve cells that change the daily activities of the brain. However, it is believed that much of the benefit of increasing serotonin levels may be due to the ability of serotonin to enable the production of melatonin.

As a rule, the pineal gland begins to produce melatonin around 9 pm. As a result, the level of melatonin rises sharply, and you begin to feel sleepy. If your body is working the way it's supposed to, then melatonin levels will stay elevated the entire time you sleep - about 12 hours in total. Then, around 9 a.m., melatonin levels plummet. It becomes barely noticeable again and remains so throughout the day. ()

Melatonin is also important for women's reproductive health, because it coordinates and regulates the release of female sex hormones. It helps the body understand when it is time to start menstruation, determine the frequency and duration of the menstrual cycle, as well as the time when it is time to completely stop this process (menopause).

Melatonin levels are highest at night in children. Many researchers believe that melatonin levels decrease with age. ()

If this is true, then it becomes clear why older people tend to sleep much less than younger people.

Benefits of melatonin

Promotes healthy sleep

The most well-known use of melatonin is in the treatment of sleep problems. For sleep problems, traditional medical treatment usually involves medication. However, these drugs often lead to long-term dependence and have a long list of possible side effects. Therefore, many seek to cope with the problem with the help of natural remedies.

Research suggests that taking melatonin supplements may help people with circadian rhythm disturbances, such as those who work the night shift or have trouble sleeping due to jet lag. Melatonin supplements may also be helpful for individuals with chronically low melatonin levels, such as those with schizophrenia or reduced sleep quality.

In a 2012 study published in the journal Drugs & Aging, scientists analyzed the effects of long-acting melatonin in the treatment of insomnia in patients aged 55 years and older. In the European Union, a dose of two milligrams of sustained-release melatonin is an approved treatment for early insomnia characterized by poor sleep quality.

A randomized, double-blind study showed that two milligrams of extended-release melatonin taken 1-2 hours before bedtime resulted in significant (versus placebo) improvements in sleep quality and duration, morning activity, and health-related quality of life.

The researchers also noted that, regardless of the duration of administration (two milligrams of long-acting melatonin), there was no dependence, persistence, return of insomnia or withdrawal symptoms. ()

Potential treatment for breast and prostate cancer

A number of studies suggest that low melatonin levels may be associated with breast cancer risk. In order to determine how effective melatonin is at stopping tumor growth, a group of researchers studied the effect of melatonin dose on breast tumor growth in the laboratory (using cancer cells) and in the body (mice). Scientists have found that melatonin can slow tumor growth and cell production, as well as block the formation of new blood vessels in models with estrogen receptor-negative breast cancer. This 2014 study showed the potential of melatonin as a drug in the treatment of breast cancer. ()

In another study, researchers studied women with breast cancer who received the chemotherapy drug tamoxifen, but without any improvement. The scientists found that after adding melatonin to the treatment regimen, more than 28% of the subjects had a modest reduction in tumor size. ()

Studies have also shown that men with prostate cancer tend to have lower levels of melatonin. Published in the journal Oncology Reports, the study aimed to test whether melatonin could reduce the growth rate of androgen-dependent prostate cancer cells. The results showed that melatonin was able to significantly inhibit the proliferation of prostate cancer cells. ()

Together, these studies look promising as a potential natural cancer treatment.

Reduces negative symptoms of menopause

Melatonin supplements have been noted to help with the sleep problems that come with menopause. In a perimenopausal and menopausal study, women aged 42 to 62 years old took daily melatonin supplements for six months. As a result, most of the subjects noted a general improvement in mood and a significant mitigation of depression. The results of this study appear to suggest that perimenopausal and menopausal melatonin supplementation may lead to a reversal of pituitary and thyroid function towards a more youthful regulatory regimen. ()

This is great news as this study confirms that melatonin can help reduce common perimenopausal and menopausal symptoms such as sleep problems.

Helps with cardiovascular diseases

Many studies suggest that melatonin protects heart health. In particular, studies show that when it comes to cardiovascular disease, melatonin has anti-inflammatory and anti-inflammatory effects. It also helps lower blood pressure and cholesterol levels. Apparently, this effect is due to the fact that melatonin acts as a direct trap for free radicals. Overall, the protective abilities of melatonin may help in the treatment of cardiovascular disease. ()

Relieves fibromyalgia and chronic pain

The symptoms of fibromyalgia include prolonged, widespread pain in the muscles and connective tissues that does not have a specific cause. In a randomized, placebo-controlled study of 101 patients with fibromyalgia syndrome, scientists evaluated the effectiveness of melatonin in reducing the symptoms of this condition. Taking melatonin, either alone or in combination with the antidepressant fluoxetine (Prozac), has been shown to significantly reduce symptoms of fibromyalgia.

The melatonin-only group received five milligrams of the supplement daily, while the other group received three milligrams of melatonin and 2 milligrams of an antidepressant. ()

Other studies suggest that melatonin may help with other painful chronic conditions, such as migraines.

Strengthens the immune system

Studies show that melatonin has a powerful antioxidant effect and helps to strengthen the immune system. In a 2013 scientific review, melatonin is referred to as an "immune shock absorber" because it appears to act as a stimulant in immunosuppressive states and also has an anti-inflammatory effect when the immune response is heightened, such as in acute inflammation. ()

Helps ease jet lag

Travelers who cross many time zones by plane in a short time often experience temporary sleep disturbances. This is because our internal clocks are slowly adjusting to the new time, causing our sleep and wake patterns to not match the new environment. Taking melatonin supplements helps to "reset" the sleep-wake cycles in cases where jet lag is particularly difficult.

A scientific review of a large number of trials and studies examining melatonin and jet lag concluded that melatonin is “an incredibly effective tool that helps prevent or significantly reduce jet lag. However, intermittent, short-term use of this supplement appears to be completely safe.” The researchers found that in nine of the 10 trials, taking melatonin shortly before the scheduled bedtime (10-12 p.m.) significantly reduced jet lag resulting from crossing five or more time zones. The researchers also noted that taking 0.5 or 5 milligrams of melatonin daily worked quite similarly, however, the subjects fell asleep much faster and the quality of their sleep was higher when taking just 5 milligrams of the supplement (compared to 0.5 milligrams).

Dosages greater than five milligrams of melatonin did not lead to further improvement in outcomes. The scientists also concluded that the timing of melatonin intake is a key factor, as taking this supplement too early can lead to a delay in adapting to a new time zone. There were few other manifestations of side effects from taking melatonin. ()

Improves the condition of children with autism

Research has shown that melatonin may be beneficial for children with developmental disabilities such as autism. This is an important discovery as the number of children with autism is on the rise.

A 2011 scientific review published in the journal Developmental Medicine and Child Neurology evaluated 35 studies investigating the effects of melatonin on autism spectrum disorders, including autism, Asperger's syndrome, Rett's syndrome, and other developmental disorders. After evaluating multiple studies, scientists concluded that melatonin supplementation in patients with autism spectrum disorders is associated with improved sleep characteristics, daytime behavior; the side effects are minimal. ()

May relieve tinnitus (ringing in the ears)

Researchers suggest that melatonin could be a natural treatment for tinnitus. Tinnitus is a condition in which a person hears noise or ringing in the ears. For many people, the symptoms of tinnitus go away at some point as the auditory senses and the nerves around the ears adjust. However, prolonged tinnitus can lead to other health problems, such as nervousness and depression.

Melatonin's ability to alleviate tinnitus may be related to its antioxidant properties. Researchers from the Ohio State University Eye and Ear Institute conducted a study of 61 volunteers. For 30 days, the subjects took 3 milligrams of melatonin every evening. The result was a significant reduction in tinnitus symptoms. In addition, melatonin supplementation resulted in improved sleep quality in patients with chronic tinnitus. ()

Reduces bladder dysfunction

Melatonin receptors are present in the bladder and prostate. They prevent an increase in the level of malondialdehyde, a marker of oxidative stress. By reducing oxidative stress, melatonin helps fight age-related bladder dysfunction. In addition, it limits the contractions of the bladder and promotes its relaxation, thus alleviating various diseases, such as, for example, an overactive bladder.

The author of an article published in the journal Current Urology concluded that, although the exact mechanism of action has not yet been fully determined, there is ample evidence that an imbalance of melatonin can have a detrimental effect on urinary dysfunction. bubble. ()

A 2012 study suggests that nightly production of melatonin helps improve sleep quality and reduces the frequency of nighttime trips to the bathroom. Melatonin also acts on the central nervous system, resulting in an increase in bladder capacity and a decrease in urine volume.

Helps relieve stress

Stress changes melatonin levels. It reduces the concentration of melatonin at night and increases its production during the day. This is due to increased levels of cortisol, the stress hormone. Melatonin can help relieve stress by controlling the level of stimulation experienced by the body. ()

If you're feeling anxious, melatonin can help relieve anxiety symptoms such as daytime fatigue, drowsiness, insomnia, and anxiety. It also promotes a calm mood and supports brain function.

Instructions for use

You can easily find melatonin at your local pharmacy or online in a wide variety of forms: capsules, tablets, solutions, lozenges (which dissolve under the tongue), and topical creams.

Is it possible to overdose melatonin? As with any medication or supplement, it is possible to take too much melatonin. Most doctors and researchers recommend taking no more than five milligrams per day. However, recommendations may vary, depending on the specific case.

The most common choice is melatonin tablets. Especially popular lozenges, which are designed specifically for rapid absorption. Another form of melatonin is a topical cream that claims to improve skin quality and sleep. Researchers have found that melatonin penetrates the outer layer of the skin, enhancing its ability to repair and renew overnight. ()

Dosage

There is currently no recommended dose of melatonin supplementation. It must be borne in mind that people react differently to the intake of this substance. For people with hypersensitivity, a small dosage is better. In case of problems with sleep, a properly selected dosage of melatonin will allow you to sleep well and not feel tired during the day. So, if you are constantly feeling tired, melatonin can be a great remedy for this problem.

It is always worth starting with the smallest dosage to gauge the body's response. When choosing a dosage, you can follow the instructions on the package, or if you are not sure, consult a specialist.

Sometimes melatonin can be helpful for children. If your child has a neurodevelopmental disorder that causes sleep problems, your pediatrician may prescribe melatonin supplements. It is also used to treat symptoms of ADHD, autism, cerebral palsy, and developmental disorders. However, taking large doses of melatonin by persons under 16 years of age can lead to an epileptic seizure. In addition, it interferes with development during adolescence due to potential effects on hormones. Talk to your doctor before giving your child melatonin.

For jet lag: Some studies have used 0.5-5 milligrams of melatonin orally one hour before bedtime at the final landing point. Another approach used 1 to 5 milligrams of the supplement one hour before bed for 2 days before departure and two to three days after arrival at the destination. ()

For circadian rhythm disorders in people with and without vision problems: 0.5-5 milligrams of melatonin orally at bedtime or taken daily for 1-3 months.

For delayed sleep phase syndrome: 0.3-6 (usually 5) milligrams orally every day at bedtime. Duration of admission: from two weeks to three months.

There are many other assumptions regarding melatonin dosage according to various health conditions based on scientific research, traditional use, and expert advice. ()

When it comes to taking melatonin for sleep, often people take it too early, then decide it won't work fast enough, and take another pill. Some even wake up in the middle of the night and take another dose of melatonin. Although this approach is unlikely to result in serious side effects, it is still not safe to use melatonin in this manner, as the more supplements you take, the higher the chance of unwanted side effects.

If you have cancer, talk to your doctor before taking melatonin.

Side effects

Is melatonin safe? When taken orally for a short time, it is quite safe. Also, in some cases, it is safe for long-term use. Melatonin can be safely taken up to 2 years of age. ()

Pregnant and lactating women should stop taking melatonin. It is a hormone, so if you have a history of hormonal disorders, melatonin should only be taken under medical supervision.

Melatonin may decrease the effectiveness of certain drugs. However, it can also reduce the side effects of other medications. In general, melatonin may interact with the following drugs:

Antidepressants
Antipsychotics
Benzodiazepines
Birth control pills
Medications for blood pressure
Beta blockers
Anticoagulants (anticoagulants)
Interleukin-2
Non-steroidal anti-inflammatory drugs (NSAIDs).
Steroids and immunosuppressants
Tamoxifen

Conclusion

A large dose of melatonin can lead to side effects that, on the contrary, will not let you rest.
However, when used correctly, melatonin has been shown to help with a variety of sleep problems, whether it be temporary annoyances like jet lag or more chronic conditions like insomnia.
The scientific evidence for cancer and cardiovascular disease is also very impressive.
It is worth sticking with a low dose of melatonin for a short period of time, except when melatonin is prescribed by a doctor based on your medical condition.
If you have been taking melatonin for two weeks or more and have not noticed any improvement in the quality of your sleep, then another disorder, such as depression, may be causing your sleep problems, and you should approach treatment in a completely different way.

Melanin is a pigment that is responsible for the level of skin pigmentation, hair color, and eyes. It is formed in special cells - melanocytes. It is synthesized under the influence of the enzyme tyrosinase from the amino acid tyrosine with the participation of molecular oxygen, copper and zinc.

There are 3 types of melanin pigment, which differ: neuromelanin, pheomelanin, eumelanin. These pigments differ in color. Pheomelanin has a red color, this can be seen from the color of the lips, nipples, genitals. The most common eumelanin is brown or black. Melanin protects the skin from excessive exposure to ultraviolet rays. It is a powerful antioxidant.

Negatively affects health, both deficiency and excess of the substance. In the first case, there is a violation of pigmentation: vitiligo diseases, albinism, early gray hair. The likelihood of Parkinson's disease and phenylketonuria increases. Exceeding the normal level of the hormone leads to melanosis.

MELATONIN

Melatonin is a hormone, its functions are to normalize sleep, prolong life, protect against radiation, and reduce the risk of cancer. The hormone has a positive effect on the state of the nervous system: it is able to cheer up and increase vitality, relieve stress and excessive excitability. And this is not all the actions on the human body. To better understand the nature of matter, it is worth knowing how it is formed.

SYNTHESIS OF MELATONIN

The formation of the hormone depends on the level of illumination of the room during sleep. At night, 70% of the total amount is produced. The process starts at about 8 pm, its peak is at 3 am. If you turn on the light, the synthesis stops. The norm for women is higher than for the strong half. The organ that is responsible for this indicator is the pineal gland.

The following factors influence the production of melatonin:

advanced age;
violation of the hormonal balance and the work of the endocrine system;
excessive illumination during night rest;
lack of sleep;
night shift work;
the use of stimulating drinks in the evening;
taking certain types of medications.

DEVIATION FROM NORMAL RATE

You can suspect an insufficient level of melatonin by several signs:

early menopause;
accelerated weight gain;
premature aging;
sleep problems;
change in the color of hair, eyes, skin;
constant feeling of depression;
emergence of cancer.

The final point in establishing the diagnosis should be made by the doctor after receiving the results of the tests.

THE SIGNIFICANCE OF MELATONIN FOR THE ORGANISM

In the course of a large number of studies, a number of functions have been identified that require the presence of a hormone:

prolongation of youth by slowing down the aging process in the body;
increasing the capacity of the immune system;
sedative effect on the nervous system;
regulation of the thyroid and pancreas;
lowering high blood pressure, cholesterol and blood sugar;
positive effect on the reproductive system;
reducing the likelihood of blood clots;
an increase in the concentration of potassium;
good ability to quickly adapt when changing time zones and climatic zones;
has a positive effect on brain activity.

WAYS TO INCREASE MELATONIN LEVEL

To bring the value of the hormone back to normal, a series of complex actions will be required. To get the desired result, you will have to be patient and follow all the recommendations of the attending physician. Depending on the level of melatonin, two approaches are used. The first is considered sparing. It includes avoiding unhealthy lifestyles and eating foods that can affect melatonin production. In a more advanced case, you will also have to use medication.

Many people ask the question: “What foods contain melatonin?”. It is necessary to clarify the situation. This compound does not come from food, but is produced from a number of components in the human body. Therefore, it is worth reformulating the problem - what contributes to the synthesis of a substance? For these purposes, vitamins, trace elements, amino acids are needed.

Tyrosine and tryptophan are required for the production of melatonin. They are rich in products of animal and vegetable origin:

gifts of the seas and oceans;
red meat;
liver;
Brown rice;
peanut;
bananas;
almond;
dates;
avocado;
beans.

Vitamins A, C, E and carotene take part in the synthesis. To ensure their delivery to the body will help:

rose hip;
carrot;
apricots;
melon;
pumpkin;
citrus;
grape;
peaches;
greens.

To help better absorption of vitamins, it is advised to use vegetable oils. The unrefined version will give a greater effect, as it is rich in useful substances that are lost during the cleaning process.

At the same time, it is worth including products from cocoa beans, hazelnuts, pumpkin seeds, sesame, pine nuts in the menu. Bread products are preferable from wholemeal flour with bran. You can introduce different grains into the diet. This is the easiest and most enjoyable way to increase pigment levels. After finding out which products contain melanin, or rather, what to use for the synthesis of a sufficient amount of the substance, it is worth considering other ways to solve the problem.

HEALTHY LIFESTYLE

Doctors never tire of repeating that getting rid of bad habits leads to maintaining health, prolonging beauty and youth. Mastering new principles can take some time, but if you have enough perseverance to continue undertakings, then the result will pleasantly surprise you. Changing the diet, it is worth monitoring the rate of calories consumed. It is recommended to spend enough time outdoors. It is important to avoid excessive exposure to sunlight during the hot period. Any available physical activity is welcome. You can always choose classes according to your strengths and to your liking. A set of actions will normalize all processes in the body, improve metabolism, which will positively affect the production of the hormone.

DRUGS TO INCREASE MELATONIN

If the previous methods are unable to cope with the problem, then the use of special preparations is necessary. They contain melatonin from the pineal gland of animals or a synthesized analogue. Only a doctor is able to give an appointment for their reception. In addition to drugs, biologically active additives (BAA) are used. They contain the minerals and vitamins necessary for the body, which are involved in the production of the hormone. Before starting the course, it is worth taking into account possible contraindications. This is necessary if, due to circumstances, it is impossible to obtain all the components for the production of melatonin with food.

To avoid the problem, it is necessary to monitor the state of health, respond to body signals in time, consume foods containing substances that can increase the content of melatonin. And then you can keep your cheerfulness and attractive appearance for a long time.