Melatonin is a hormone produced by the brain’s pineal gland, whose main function is to regulate the circadian cycle, stimulating sleep at the end of the day. Furthermore, melatonin also promotes the proper functioning of the body and acts as an antioxidant.
Melatonin production occurs especially at the end of the day, when there are no longer light stimuli and the metabolism is slower, which means that its production occurs mainly at night. Therefore, when sleeping, it is important to avoid light, sound or aromatic stimuli that can speed up metabolism and reduce melatonin production.
Generally, melatonin production decreases with aging and this is why sleep disorders are more common in adults or the elderly. Despite being naturally produced by the body, it is also possible to obtain melatonin through dietary supplements or medications, which must be consumed under the guidance of a doctor.
What is melatonin used for?
Melatonin is a hormone that serves to:
1. Improve sleep quality
Several studies demonstrate that melatonin contributes to better sleep quality and helps treat insomnia, by increasing total sleep time and decreasing the time needed to fall asleep in children and adults.
2. Strengthen the immune system
Due to its antioxidant effect, melatonin has been shown to contribute to strengthening the immune system, helping to prevent various diseases, especially viral infections.
3. Protect the nervous system
As one of the most powerful antioxidants known, melatonin helps protect the nervous system against the degradation of neurons. For this reason, melatonin can be indicated as an aid in the treatment of problems such as glaucoma, retinopathy, macular degeneration, migraines, fibromyalgia, Alzheimer’s or ischemia, for example.
4. Improve seasonal depression
Seasonal affective disorder is a type of depression that occurs during the winter period and causes symptoms such as sadness, excessive sleep, increased appetite and difficulty concentrating.
This disorder occurs more frequently in people who live in regions where winter lasts a long time, and is associated with a decrease in substances in the body linked to mood and sleep, such as serotonin and melatonin.
In these cases, taking melatonin can help regulate the circadian rhythm and improve the symptoms of seasonal depression. Learn more about treating seasonal affective disorder.
5. Reduce stomach acidity
Melatonin helps to reduce the production of acid in the stomach and also nitric oxide, which is a substance that induces relaxation of the esophageal sphincter, reducing gastroesophageal reflux. Thus, melatonin can be used as an aid in the treatment of this condition or alone, in milder cases. Learn more about treatment for gastroesophageal reflux.
6. Help with cancer treatment
Some studies (1) using breast, prostate, endometrial and ovarian cancer cells showed that melatonin can help improve the effect of cancer treatment or decrease the side effects of chemotherapy or radiotherapy. However, more studies in humans are still needed to prove this benefit.
Main functions of melatonin
The function of melatonin is to regulate the circadian cycle, that is, the sleep and wake cycle, as well as the neuroendocrine and body temperature cycles, as these are cyclical and repeat every 24 hours.
Furthermore, melatonin may also be involved in early fetal development, exerting direct effects on the placenta by playing a role in establishing diurnal rhythms and synchronizing the fetal biological clock.
Changes in the circadian cycle are associated with sleep disorders and health problems, as this hormone is important for intellectual function, development, mood and good behavior.
How to take melatonin
Melatonin can be consumed in the form of a food supplement, such as Melatonin Duo, or medications, such as Melatonin DHEA, and should always be recommended by a specialist doctor, so that sleep and other body functions are regulated.
The recommended dosage approved by ANVISA for the melatonin food supplement is 0.21 mg per day for adults over 19 years of age, taken orally, in the form of tablets or drops, 1 to 2 hours before bedtime, to treat migraines, and more frequently, insomnia.
The use of melatonin during the day is normally not recommended, as it can disrupt the circadian cycle, that is, it can make the person feel a lot of sleep during the day and little at night, for example.
Melatonin can also be found as a medicine, in the form of capsules, in doses greater than 1 mg, 2 mg, 3 mg, 5 mg or 10 mg, and it is recommended to start use with the lowest dose of 1 mg, taken every 30 minutes. before bedtime. This dose can be increased to up to 10 mg per day, according to medical advice, but doses greater than 1 mg increase the risk of side effects.
The duration of melatonin use is, in general, 1 to 4 weeks. However, depending on each person’s individual needs, the doctor may recommend its use for around 13 weeks.
A good alternative to increasing the concentration of melatonin in the body is to consume foods that contribute to its production, such as brown rice, bananas, nuts, oranges and spinach, for example. Discover other foods that are best suited for insomnia.
See a recipe with some of the foods that help you fall asleep:
Possible side effects
Melatonin is a relatively safe and well-tolerated supplement when used in low doses and in the short term, and side effects are rare. However, even though they are rare, the most common side effects that may occur are fatigue, excessive drowsiness during the day, headache, migraine, difficulty concentrating, irritability, anxiety or worsening of depression, for example. See all melatonin side effects.
The intensity of side effects depends on the amount of melatonin ingested. The higher the dose, the greater the risk of some of these side effects.
In children, melatonin supplements can also cause seizures, and therefore, use should always be carried out with the indication and guidance of a pediatrician.
Who shouldn’t use
Melatonin should not be used by children, adolescents, pregnant or breastfeeding women, or by people allergic to melatonin or any other component of the formula.
Furthermore, doses greater than 1 mg should be avoided, unless prescribed by a doctor, as the risk of developing side effects is greater.
Melatonin can cause drowsiness during the day, so caution should be exercised or avoid activities such as driving, using heavy machinery or carrying out dangerous activities.
