Should You Supplement Melatonin for Longevity and Overall Health?
Melatonin is often referred to as the “sleep hormone” because it’s typically associated with hormone replacement therapy and insomnia. But melatonin is so much more than that.
Melatonin is often referred to as the “sleep hormone” because it’s typically associated with hormone replacement therapy and insomnia. But melatonin is so much more than that.
Melatonin is a hormone produced by the pineal gland, a small endocrine gland located in the brain. It plays a crucial role in regulating our sleep-wake cycles and circadian rhythms. Melatonin production and release in the brain are closely tied to the time of day, increasing in the dark and decreasing in the light. This natural ebb and flow help signal to the body that it’s time to sleep, making melatonin an essential component of our sleep-wake cycle. Understanding melatonin production can help us appreciate why this hormone is so vital for maintaining healthy sleep patterns.
Melatonin is often referred to as the “sleep hormone” because it’s typically associated with hormone replacement therapy and insomnia. But melatonin is so much more than that.
Clinical sleep medicine plays a crucial role in understanding and managing sleep-related conditions, emphasizing the evolving practices and findings in this field.
Exogenous melatonin, the synthetic form, is what’s typically used as a supplement to help people fall asleep. But here’s the thing: only about 5% of melatonin is produced in the pineal gland. The other 95% is made in our cell’s mitochondria. Melatonin production is not regulated by light and darkness like we’ve been led to believe. It’s an antioxidant byproduct of energy production.
Melatonin is the hormone produced in the pineal gland that helps regulate our sleep-wake cycles and our circadian rhythms. As night falls, our body’s produce more melatonin, which is why it’s often referred to as a “sleep hormone.” When light enters our eyes, melatonin production slows down and we feel more alert and awake.
A melatonin supplement can help increase your levels, making it easier to fall asleep and stay asleep. This is especially helpful for people with sleep disorders or those traveling across time zones. Melatonin can help regulate your circadian rhythms so you can fall asleep when you want and sleep more soundly.
The pineal gland is where most people assume melatonin is made, but it’s also produced in the gastrointestinal tract, retina, and immune cells. This is just one example of why melatonin is so much more than a sleep hormone.
Don’t worry! Supplementing with melatonin won’t cause your body to go into withdrawal. Melatonin supplementation actually helps increase metabolic function, which in turn can help increase your body’s production of this hormone. Studies show that melatonin supplementation does not suppress endogenous production, even at high doses or long-term use.
Melatonin does help regulate our circadian rhythms, but it’s so much more than that. Melatonin is a powerful antioxidant that increases ATP production in the mitochondria, regulates blood sugar, and boosts immune function. It scavenges free radicals, regulates insulin secretion, and helps with anti-aging effects.
Melatonin supplements can help you fall asleep in a fraction of the time it takes to count sheep, but that’s just the beginning. Melatonin can help normalize sleep cycles if you’re a traveler crossing time zones or if you work irregular hours. But melatonin supplements are so much more than a sleep aid. Melatonin is a powerful antioxidant that can have a significant impact on your health. Melatonin production decreases dramatically as we age; in fact, it’s decreased by as much as 80% by the time we’re in our late teens. When we’re not producing enough melatonin, we’re more susceptible to illness.
The effects of melatonin on sleep quality and behavior are particularly notable in children with specific neurological or developmental disorders. The sleep benefits of melatonin are significant, especially for children with specific disabilities. But what about long term effects and melatonin side effects? We’ll get to that in a minute. For now, let’s look at the benefits of melatonin for sleep.
Melatonin is being hailed as a wonder supplement for sleep. Research shows that melatonin supplements can increase sleep quality and reduce symptoms of insomnia. Melatonin supplementation therapy offers therapeutic benefits for conditions like insomnia and chronic sleep disorders. For people with chronic sleep onset insomnia, melatonin can help you fall asleep faster and improve your sleep efficiency.
Melatonin can also help with circadian rhythm sleep disorders, like delayed sleep phase syndrome. This condition causes people to be unable to go to bed at a decent hour and wake up at a reasonable time. Melatonin can help reset your body’s clock if you have this type of sleep disorder.
Children with ADHD and autism spectrum disorder often have significant sleep problems. Melatonin is one of the only supplements that has been shown to help improve sleep in this population. It’s a natural alternative to other sleep aids and is helpful for a variety of sleep disorders.
Melatonin supplements are gaining attention for their potential benefits in children with specific conditions, such as attention-deficit hyperactivity disorder (ADHD), autism spectrum disorder (ASD), and chronic sleep onset insomnia. However, there are still uncertainties about the use of melatonin in children, including the optimal dose, timing, and long-term effects. Research suggests that melatonin supplements may influence hormonal development, including puberty, menstrual cycles, and prolactin overproduction, but the extent of these effects remains unclear. Given these uncertainties, it is crucial to work with a healthcare provider when considering melatonin for a child’s sleep problems. This ensures that the approach is safe and tailored to the child’s unique needs.
Dosage is dependent upon your reasons for supplementing with melatonin. Doses between 0.5 mg to 3 mg are typically enough to promote relaxation and help you fall asleep. If you’re looking to use melatonin therapeutically to help with insomnia or circadian rhythm disorders, you may need 5 mg to 10 mg, but this should be done under the guidance of a healthcare professional. Always start at a low dose and increment up or down depending on how your body reacts. If you’re looking to supplement with melatonin, it’s important to work with a healthcare professional to determine the right dosage for you.
No melatonin supplement is safe, but melatonin itself is considered very safe. Melatonin natural health products vary in efficacy and content, with some containing additional compounds like serotonin. Melatonin can cause you to feel groggy upon waking, which may or may not be a concern for you depending on your needs. High doses of melatonin can disrupt your body’s natural hormonal balance, and it can interact with certain medications and other supplements. There are many variables to consider when it comes to melatonin dosage, and it’s important to work with a healthcare professional to determine the best regimen for you. Long-term use of melatonin is something to be carefully considered, too.
Taking melatonin can be a lifesaver for many, but it’s important to be aware of the safety and efficacy of taking melatonin, emphasizing the importance of dosage and potential side effects. Melatonin can interact with blood thinners, diabetes medications, and drugs that lower seizure thresholds, making them less effective and increasing the risk of severe side effects.
If you’re taking medications or have underlying health issues, it’s critical to talk to a healthcare professional before supplementing with melatonin. Melatonin is not recommended if you’re pregnant or breastfeeding, as there hasn’t been enough research to determine it’s safe for your baby.
Have you heard of the Rejuvenation Olympics? It’s a fascinating concept: reversing biological aging. Let’s look at a couple of the leaders in the reconquering aging race and their approaches to melatonin.
Bryan Johnson is one of the leaders in the Rejuvenation Olympics. He’s taking a very active approach to aging, and he uses melatonin as part of his nightly routine. He takes 300 micrograms to help him sleep and improve the quality of his sleep. He knows melatonin is controversial, but he’s done his homework and feels his practice is justified.
On the other end of the spectrum is Dave Pascoe, also competing in the Rejuvenation Olympics. He’s chosen not to use melatonin, opting for a variety of nutrients and compounds that help promote health and longevity. This is a great example of why everyone’s longevity protocol is different. Melatonin may be helpful for Johnson in helping him sleep, but it’s not right for Pascoe. Johnson’s protocol is highly individualized, and melatonin is just one of many supplements he uses. Pascoe’s focus on nutrient diversity is a great approach for him, and it’s why we must personalize health and wellness.
There is exciting research being done on melatonin’s potential to promote longevity and healthspan. Does melatonin really equal longer life? Let’s take a look at the science.
Melatonin is a very powerful antioxidant that helps protect cells from oxidative damage, a major contributor to aging. Research shows that melatonin and its metabolites detoxify reactive oxygen and nitrogen species, reducing oxidative stress and protecting cellular DNA.
Studies have also investigated the effects of melatonin on human breast cancer cells, highlighting its apoptotic effects and its role in inhibiting the growth of these cells.
Melatonin is also important for maintaining healthy mitochondria, which is critical for longevity. It helps prevent mitochondria-related apoptosis and is important for the activity of respiratory chain complexes, which are responsible for generating energy in our cells. Healthy mitochondria are essential for longevity because mitochondrial dysfunction is closely linked to aging and age-related disease.
The research on melatonin and longevity is promising, but it’s primarily been done on animals. Melatonin supplementation has increased lifespan and reduced aging markers in various animal studies. Treating mice with melatonin delayed aging markers and increased antioxidant enzyme activity in one study. But again, there is limited research on melatonin and longevity in humans, and more studies are needed.
One thing is for sure: melatonin supplementation can help combat the negative effects of low melatonin levels that occur naturally as we age. Boosting melatonin levels can help increase its availability and add to your body’s natural production. This could help with sleep, inflammation, and overall health and vitality.
Is melatonin right for you? Not necessarily. Sleep is a complex issue, and melatonin is just one piece of the puzzle. I’m not a fan of sleep pills or hormone replacement therapy, but melatonin is different. That being said, it’s not for everyone, and you should exercise caution when considering melatonin supplementation. If you do decide to supplement with melatonin, it’s important to work with a healthcare professional to determine the best approach for your body.
Melatonin has been shown to reduce delirium in elderly patients in randomized, placebo-controlled trials.
I’m all about identifying and addressing the underlying cause of a problem instead of supplementing it away. There are many effective ways to naturally increase melatonin production and sleep quality. One thing that can help is avoiding blue light in the evening, which is believed to suppress melatonin production. Using blue-light blocking glasses or screen filters can help. Establishing a consistent sleep-wake schedule is critical for helping your body regulate its internal rhythms. Stress is also a major sleep thief, and practices like mindfulness, meditation, and yoga can help significantly. If you’re not sleeping due to hormone imbalance, addressing the underlying hormonal issues through lifestyle and dietary changes or medical guidance can help. Exercise is also important, and I’m not talking about intense cardio; ensuring you’re getting enough magnesium is critical for relaxing before bed; and creating a sleep-conducive environment can help too.
While melatonin supplements can be effective in treating sleep disorders, there are several alternative approaches to improving sleep quality. Cultivating healthy sleep habits, such as maintaining a consistent sleep schedule, creating a relaxing bedtime routine, and avoiding screens before bedtime, can help regulate the body’s circadian rhythms. Addressing the root causes of sleep difficulties, such as stress, anxiety, or underlying medical conditions, can also be an effective way to enhance sleep quality. In some cases, healthcare providers may recommend other natural supplements, such as valerian root or magnesium, or even prescription medications as alternatives to melatonin. These strategies can provide a holistic approach to achieving better sleep without solely relying on melatonin supplements.
Melatonin supplement reviews are mixed, but that’s to be expected since we all respond differently to this hormone. Many people report that melatonin helps them sleep, falling asleep faster and
Co-founder of Counting Sheep and Sleepaholic