Melatonin: types, effects and intake of the sleep hormone

2023-01-26T13:27:51.123Z

Many people who don't get any rest at night ask themselves: sleep disorders - what to do? In response, they are increasingly advised to take melatonin. But what is melatonin actually?

Many people who don't get any rest at night ask themselves: sleep disorders - what to do?

In response, they are increasingly advised to take melatonin.

But what is melatonin actually?

What Happens When You Take Melatonin?

This is best explained to you by a competent doctor - and this should definitely be consulted in order to avoid undesirable melatonin side effects or even a melatonin overdose.

Here you will find a detailed overview of the sleep hormone - and find out why it seems like a miracle cure to some people.

•What is melatonin exactly?
•Melatonin effect: What is the task of the sleep hormone?
• Endogenous and exogenous – an overview of the different types of melatonin
•What is a normal melatonin level?
•Melatonin production: How is exogenous melatonin produced - and by whom?
•Melatonin therapy for sleep disorders: how is melatonin taken?
•Melatonin Experience: Possible Side Effects of Taking Melatonin
•Melatonin: interactions and long-term consequences
•Melatonin during pregnancy and lactation
•Melatonin gummy bears: suitable sleep aid for children - or dangerous?
•Melatonin spray: do the hormone preparations keep what they promise?

What is melatonin exactly?

Melatonin is an endogenous hormone that is produced in the brain's pineal gland.

Depending on whether it is light or dark, it controls the sleep-wake cycle in the human body.

(icon picture)

Melatonin is a hormone that plays a crucial role in regulating the human body's sleep-wake cycle.

It is produced by the body and released in response to darkness to promote sleep.

Not only that, melatonin is also involved in other bodily functions, including regulation of the body's internal clock, immune system and antioxidant defenses.

You can find even more exciting health topics in the free 24vita newsletter, which you can subscribe to right here.

The hormone melatonin is released by the pinealocytes (these are the secretory cells) of the pineal gland - a part of the midbrain - and plays a crucial role in the human body's day-night cycle.

There are several different types of melatonin, including exogenous melatonin, which is taken as a dietary supplement, and endogenous melatonin, which is naturally produced by the body.

Melatonin effect: What is the task of the sleep hormone?

What does melatonin do?

One of the most important properties of melatonin is its ability to put the human body to sleep and give it the rest it needs.

As soon as it gets dark, the pineal gland begins to produce the hormone.

As a result, the body's energy consumption is throttled, and body temperature and blood pressure then drop.

When the brain releases endogenous melatonin, it helps humans initiate their sleep process.

This is crucial for maintaining natural sleep patterns.

Melatonin is therefore crucially involved in regulating the body's internal clock, which controls the timing of sleep and other important bodily functions.

It influences our sleep rhythm and ensures that we recover well during sleep.

While the so-called stress hormone cortisol keeps us awake during the day, melatonin causes bodily functions to shut down.

Endogenous and exogenous - the different types of melatonin at a glance

Endogenous, i.e. endogenous, melatonin is mainly synthesized from the amino acid tryptophan, is produced in response to darkness and serves to promote healthy sleep.

The synthesis and release of melatonin is controlled by the body's internal clock - a phenomenon which is also known as the so-called "circadian rhythm".

Exogenous, i.e. foreign to the body, melatonin is available in a variety of forms, such as tablets, capsules and liquid drops.

It is often used as a sleep aid to help people with insomnia or other sleep disorders fall asleep more easily and stay asleep more peacefully.

It has also been shown to have antioxidant and anti-inflammatory properties and may be helpful in treating certain health conditions such as jet lag, anxiety and depression.

Melatonin is also involved in regulating other hormones, including the hormone cortisol, which plays a role in the body's stress response.

What is a normal melatonin level?

Because it is related to the human sleep-wake cycle, melatonin levels in the body fluctuate throughout the day, with hormone levels typically being highest at night and lowest during the day.

A normal level of melatonin is generally between 2 and 20 picograms per milliliter (pg/mL).

However, melatonin levels vary greatly from person to person and can be influenced by a number of factors.

Age, gender, lifestyle and the presence of certain (previous) illnesses are considered to be such.

Generally speaking, melatonin levels tend to decrease as a person ages - likewise, melatonin levels may be lower in people who work night shifts or suffer from health conditions such as depression or anxiety.

It is therefore extremely important to note that measuring melatonin levels should not normally be used, and is not recommended by experienced medical professionals, to diagnose or treat sleep disorders or any other medical condition.

Instead, melatonin levels are typically measured in well-defined research settings and used to study the effects of melatonin on the body or to determine the underlying causes of certain medical conditions.

Melatonin production: How is exogenous melatonin produced - and by whom?

Exogenous melatonin, also known as artificial melatonin, is a synthetic version of the body's natural hormone melatonin, made in a laboratory setting and taken as a dietary supplement.

The artificially created melatonin is made through a synthetic process that combines various chemical compounds to create a compound that is similar to natural, endogenous melatonin.

The complex synthesis process typically begins with the amino acid tryptophan, which is the first precursor of melatonin in the human organism and influences mood, performance and well-being.

The tryptophan is first converted into serotonin (a messenger substance that is also known colloquially as the "happiness hormone"), which is then finally converted into melatonin.

There are a number of companies that produce exogenous melatonin, including pharmaceutical companies as well as dietary supplement manufacturers.

In this regard, it is important to note that the quality and purity of exogenous melatonin can vary dramatically between brands and manufacturers.

It is therefore crucial to speak to a knowledgeable doctor or specialist and choose a reputable brand.

You should definitely consider this before you go to the pharmacy because of sleep problems or buy exogenous melatonin online.

Melatonin Therapy for Insomnia: How is Melatonin Taken?

When it comes to melatonin therapy and melatonin intake, exogenous melatonin is available in a variety of different forms—including oral supplements (e.g., melatonin capsules or drops), topical creams for topical use, and sublingual melatonin tablets to place under the tongue (then it is absorbed through the oral mucosa).

Does it make sense to take melatonin?

The appropriate form of therapy and dosage depends entirely on the individual needs and the health condition to be treated.

So it's extremely important to speak to a doctor before starting melatonin therapy - it can interact with certain medications and may not be suitable for everyone.

This must be clarified in advance by a medical specialist.

A very basic rule applies to the intake, which Professor Dr.

Andrea Rodenbeck, a leading sleep researcher at the University Medical Center Göttingen, explains as follows: "In the case of sleep disorders, non-drug methods such as relaxation techniques or sleep hygiene must always be tried first." Only if this shows no success should one think about the possible use of exogenous melatonin.

Prescription melatonin medications for clinically diagnosed sleep difficulties in people over the age of 55 usually contain doses of two or more milligrams of the hormonal active ingredient.

The patients then take a so-called “sustained-release tablet” over the course of the evening, which slows down and releases the hormone.

In this way, the natural melatonin level is imitated, the maximum of which is normally in the second half of the night.

After one to three months, a healthy sleep-wake cycle should have leveled off.

The effect of over-the-counter dietary supplements, on the other hand, wears off after about half an hour to three quarters of an hour.

Melatonin Experience: Possible Side Effects of Taking Melatonin

Exogenous melatonin is mostly used as a "natural" sleep aid to help people with insomnia or other sleep disorders fall asleep more easily.

While it's considered relatively safe for short-term use, there are a number of potential side effects and risks that should be considered before taking it — although "melatonin sleep products" are available over the counter in pharmacies, drug stores, and online.

This is due to the melatonin dosage, because the sleep hormone only requires a prescription from one milligram per dose.

The reason for this: The amounts of melatonin in dietary supplements or lifestyle products are so low that they could just as well be contained in food.

For reasons of preventive health protection, the Federal Institute for Health Consumer Protection and Veterinary Medicine (BgVV) warns that melatonin is not just a dietary supplement - but rather a substance with a pharmacological effect.

The Federal Institute for Drugs and Medical Devices (BfArM) also agrees with this warning.

Both Berlin authorities emphasize: Medicines require a separate approval, the prerequisite for which is clear evidence of quality, effectiveness and safety.

Anyone who takes melatonin supplements just like that and without a doctor's prescription ultimately does so at their own risk.

One of the most common side effects of exogenous melatonin is extreme drowsiness, which can occur when the supplement is taken in very high doses.

Shortly before going to bed, this is harmless - but if, for example, there is still a car trip or something comparable, then probably not.

Other side effects of exogenous melatonin can include dizziness, headache, nausea, and increased irritability.

However, possible weight gain and sweating are also mentioned in the specialist literature.

Here, too, we would like to point out once again how important it is to consult a doctor before taking exogenous melatonin in order to determine the appropriate dosage in the individual case - and thus to minimize the risk of undesirable side effects.

Melatonin: interactions and long-term consequences

Caution: Exogenous melatonin can also interact with certain medications and is therefore by no means suitable for everyone.

For example, it can interact with certain blood pressure medications and also alter the effectiveness of certain antidepressants.

In addition, it can also worsen the symptoms of people with autoimmune diseases, as well as adversely affect the health of people who have liver failure or who have had an organ transplant.

In addition to the possible side effects and interactions, there are also concerns about the long-term safety of exogenous melatonin.

What Happens When You Take Melatonin Every Day?

While, as mentioned, short-term use of exogenous melatonin is considered safe, there is very limited research on the long-term effects.

So it has not been scientifically proven whether the long-term intake of exogenous melatonin can have negative effects on the human body's natural, endogenous melatonin production or on other hormones - and if so, to what extent.

Melatonin in pregnancy and lactation

In general, there has not yet been sufficient clinical research into the effects of taking exogenous melatonin during pregnancy on the expectant mother and the unborn child.

So there is simply a lack of reliable data.

Studies in animals have shown that melatonin can pass through the mother's placenta to the unborn child.

Psychologist Markus B. Specht, head of the center for interdisciplinary sleep medicine at the DKD Helios Klinik Wiesbaden and a recognized expert, therefore recommends being particularly careful: "I advise pregnant or breastfeeding women not to take additional melatonin."

And what about after the birth?

For example when it comes to breastfeeding?

Since natural, endogenous melatonin has been detected in human breast milk, it is likely that exogenous melatonin is also transported there from the female organism.

At least, research evidence gleaned from animal models suggests that melatonin passes to the newborn baby through breast milk.

Hormone experts and endocrinologists therefore strongly advise against breastfeeding and taking artificially produced melatonin at the same time.

Melatonin gummy bears: suitable sleep aid for children - or dangerous?

The recommendation to calm particularly lively or restless children with so-called “Sleep Gummies” is currently spreading more and more on social media.

But what some sell there as an ingenious insider tip is a nightmare scenario for others: sedating healthy children with the help of hormone preparations and medication.

Among others, the US actress Kristen Bell shocked with the public confession that she likes to give her offspring melatonin gummy bears.

But to find this questionable method, you don't have to look across the pond: In Germany, the melatonin sweets are also freely available and, thanks to the hormone additive, are advertised as harmless "sleep aids".

In fact, they are very unsuitable for children.

After all, the hormone intervenes in our organism.

If you take too much melatonin, it can throw your entire sleep cycle out of balance.

Then you are not only tired in the evening and at night – but also during the day.

Physicians and sleep experts vehemently warn against using the sleeping pill as a dietary supplement like herbal supplements or vitamins.

Injecting children with melatonin is therefore highly controversial among experts.

Before you hastily resort to medication because of supposed sleep problems, all other possible influencing factors should first be checked out.

Maybe the little ones are just busy – which is absolutely normal, especially for children.

If at all, the hormone may only be used if the causes of the sleep disorders can be traced back to neurological diseases in the adolescent.

And, of course, only as part of medical treatment.

"Knocking" children out with medicines so that they are less of a nuisance to adults, on the other hand, should be an absolute no-go.

Melatonin spray: do the hormone preparations keep what they promise?

Products containing melatonin have been sold without a prescription for some time – as dietary supplements.

The supposed panacea for lack of sleep can be conveniently purchased in pharmacies, drugstores or online shops.

Most of the time, however, at reasonable prices.

Melatonin mouth spray is now also available.

The sleep hormone is said to be even more effective.

But what good is this method?

For example, the guidelines of the German Society for Sleep Medicine do not even contain a recommendation for medical melatonin therapy for sleep disorders - although the legislature has approved prescription preparations for people over 55 years of age, which are also used in clinical sleep medicine.

Because in the case of insomnia due to long-term shift work or phenomena such as jet lag, an additional portion of exogenous melatonin can actually help to bring the body's internal clock back on track in the short term.

But what about over-the-counter remedies, such as the increasingly popular melatonin spray?

With these ten tricks you will never sleep badly again

Tip 1: If you often find it difficult to fall asleep, try not to touch your coffee for at least six hours before going to bed.

A hot cocoa or tea, on the other hand, even relaxes you.

It is also important that you put aside all digital devices that could distract you after 9 p.m.

A good book helps better to prepare for the night's rest.

Tip 2: If you suffer from shoulder pain and therefore toss and turn at night, it is better if you try to sleep on your back.

It also helps to tuck a pillow under your arms in a way that makes it look like you're "hugging" it.

Tip 3: Always try to get up at the same time - even on weekends.

In this way, the body gets used to a fixed time rhythm.

Tip 4: Stop drinking alcohol just before bedtime.

According to studies, the glass of wine can disturb sleep and ensure fewer deep sleep phases.

Woman Sleeps Tip 5: If you have back pain, it's a good idea to put a pillow under your thighs if you sleep on your stomach and under your legs if you do it on your back.

Woman holds pillow in front of her faceTip 6: Neck pain or tension can be pretty nasty - especially at night.

In order to promote restful sleep, it is therefore advisable to change the pillow at least every two years.

According to studies, subjects were particularly impressed by firmer neck support pillows made of latex.

woman massaging her calf after a night-time calf cramp Tip 7: Do you sometimes wake up in the night because you suddenly have a calf cramp?

Then before going to sleep, magnesium helps to relax the muscles.

For immediate relief, massaging the affected area is recommended to relieve the pain.

Couple lying in bed Tip 8: Those who suffer from reflux can often also suffer from sleep disorders.

Talk to your family doctor about appropriate medication and sleep on your left side from now on.

Preferably on a slightly raised cushion.

Cup with valerian tea tip 9: Some also swear by a nightcap to dive into the land of dreams faster.

Teas such as valerian or hop tea are particularly popular because they are said to have a sleep-inducing effect.

Woman doing yoga tip 10: Relaxation exercises allow body and mind to calm down.

15 minutes of relaxing yoga exercises, mediation or autogenic training can help you to leave the day behind and fall asleep faster.

"In practice, melatonin sprays have so far not proven themselves: The supplied hormone is quickly broken down again by the liver, only a little gets into the blood.

The melatonin level achieved as a result is usually too low to influence sleep in the long term,” reports sleep expert Markus B. Specht about his melatonin spray experiences.

Also Professor Dr.

Andrea Rodenbeck believes that over-the-counter preparations, such as melatonin sleep sprays, are not entirely unproblematic: These are a kind of “false promise of salvation, because their dose is too low.” Nevertheless, they could help some people – but we simply have too little knowledge about them Effect.

Dieter Kunz, chief physician for sleep and chronomedicine at the Hedwig Clinic in Berlin, on the other hand, doesn't think much of melatonin-containing lifestyle products from drugstores and pharmacies.

The sleep doctor makes no secret of this: “Melatonin is used to treat diseases, it is a drug – and not a harmless dietary supplement.

Incorrect intake can be harmful to health.”

Sources:

Prof. Dr.

medical

Werner A. Scherbaum, Director of the Clinic for Endocrinology, Diabetology and Rheumatology at the University Hospital Düsseldorf

https://news.mit.edu/2005/melatonin

https://www.apotheken-umschau.de/healthy-remaining/sleep/sleeping disorders-ist-die-einnahme-von-melatonin-sinnvoll-825409.html

https://www.bfr.bund.de/de/presseinformation/1995/22/_wunderdroge__melatonin_ist_kein_nahrungsergaenzmittel-777.html

https://www.netdoktor.de/medikamente/melatonin/

https://www.gelbe-liste.de/wirkstoffe/Melatonin_50325

https://www.wolfs-apotheke.de/gesundheitsbibliothek/index/melatonin/

https://www.barmer.de/gesundheit-verstanding/sleeping/sleeping disorders-forms-following-and-treatment-1056090

https://www.helios-gesundheit.de/magazin/gesunder-schlaf/news/melatonin-spray-effekt/

https://www.mdr.de/brisant/ratgeber/melatonin-100.html

https://www.ndr.de/ratgeber/gesundheit/Schlafstoerungen-Wie-sinnvoll-ist-die-Einnahme-von-Melatonin,melatonin102.html

https://www.br.de/br-fernsehen/sendungen/gesundheit/ein Asleep-on-button-press-was-bring-melatoninspays-without-recipe-100.html

https://www.test.de/medikamente/wirkstoff/hormon-melatonin-w1094/

https://www.bahnhofsapotheke.de/aktuelle-gesundheitsinfo/id/13256.html

https://www.swr.de/wissen/melatonin-bei-schlafproblemen-nicht-unbedenklich-100.html

https://meinschlaf.de/sleep-problems/melatonin-side-effects-1423/

https://www.schlaf.de/melatonin-ueberdosierung-wie-viel-melatonin-darf-man-einnahme/

https://www.praktikalarzt.de/medikamente/melatonin/

https://www.apotheke-adhoc.de/nachrichten/detail/pta-live/paediatrie-melatonin-mit-vorsicht-geniessen/

https://www.stern.de/gesundheit/studie-ueber-melatonin--hazard-der-frei-verkaeuflichen-einschlafhilfe-31592632.html

This article only contains general information on the respective health topic and is therefore not intended for self-diagnosis, treatment or medication.

In no way does it replace a visit to the doctor.

Unfortunately, our editors are not allowed to answer individual questions about clinical pictures.

Source: merkur

All news articles on 2023-01-26