Melatonin is a hormone that regulates the sleep-wake cycle and is often used as a supplement to address sleep-related issues. However, questions arise about appropriate dosage and whether it is safe and effective to take higher doses. In this article, we’ll explore the considerations surrounding melatonin dosing and its potential impact on sleep quality and overall health.
What is melatonin?
Melatonin is a hormone secreted by the pineal gland in mammalian and human brains. Melatonin is also known as pineal gland, melatonin, and melatonin because it can make a type of melanin-producing cells glow. There is one thing that must be refuted: melatonin and whitening are not directly related! No fading! Its main function is to induce sleep and remind people that it is time to go to bed.
Different countries and regions have different standards for the use of melatonin. The U.S. Food and Drug Administration has approved melatonin as a dietary supplement; Canada allows the use of melatonin as an ingredient in natural health products (recommended dosage for adults is 0.5-10 mg/day); the European Medicines Agency has approved 2 mg/day of melatonin. Extended-release formulation for short-term treatment of primary insomnia in patients over 55 years of age; Australia allows melatonin as a medicine
Secretion characteristics of melatonin
The role of melatonin as a sleep-initiating signal is related to the circadian rhythm of its secretion. The concentration of melatonin at night is 3-10 times higher than that during the day. Melatonin usually begins to be secreted at 9-10 in the evening, peaks at 2-4 in the morning, and gradually decreases at 7-9 in the morning.
The secretion of melatonin is related to age, and the concentration of melatonin in the blood of individuals of different age groups varies significantly. The secretion of melatonin in infants less than 3 months old is very small. It begins to rise between 3 and 6 months old and changes day and night. The secretion is the highest at 3 to 5 years old, drops to 70% of the maximum amount at 6 to 8 years old, and drops to 70% at 12 years old. Adult level. After the age of 35, the secretion of melatonin decreases significantly, with an average decrease of 10-15% every 10 years. After the age of 70, the circadian rhythm of melatonin secretion almost disappears in most people.
There are seasonal changes in human melatonin synthesis, and melatonin levels are higher in winter than in summer. In addition, melatonin secretion is affected by various factors such as illumination, light wavelength, electromagnetic field, and environmental purification. Even hunger and strenuous exercise can affect melatonin secretion.
Supplement the function of melatonin
Based on the above characteristics, melatonin is mainly suitable for two groups of people. One category is people traveling internationally or working shifts who need to regulate circadian rhythms and ease jet lag. The other is the elderly with insufficient endogenous melatonin secretion and difficulty in maintaining a normal sleep cycle.
Short-term supplementation of low-dose melatonin can help improve sleep quality, shorten the time to fall asleep, reduce the number and time of awakening after falling asleep, extend the time of deep sleep and total sleep time, and improve morning alertness.
In addition, melatonin also has a variety of physiological functions, such as antioxidant, anti-inflammatory, immune-enhancing, anti-cancer, cardiovascular protection, anti-diabetic, anti-obesity, and neuroprotective.
How to use melatonin
American scholar Brown et al., in the article “The Practicality of Melatonin for Adjusting Jet Lag”, gave specific and detailed suggestions on how to use it.
Reasonable use of melatonin can not only relieve jet lag, but also play a role in synchronizing sleep rhythm. Overall, melatonin was less effective for westbound flights than for eastbound flights.
Within 9 hours of flying eastward: It is recommended to ensure adequate sleep 3 days before departure, go to bed and wake up 1-2 hours in advance, expose yourself to bright outdoor light continuously or intermittently for about 3 hours in the morning, and take 5 mg of leucine 30 minutes before going to bed. melanin. Take 5mg of melatonin at 18:00 on the day of departure. After arriving at the destination, get up outdoors for 30 minutes every morning, and take 5mg of melatonin 30 minutes before going to bed until you get used to it.
Flying westward within 9 hours: It is recommended to ensure adequate sleep 3 days before departure, delay bedtime and wake-up time by 1-2 hours, expose to bright light for 30-60 minutes around 19:00, and take 1mg in the morning (will not cause sleepy dose) melatonin. Take 1 mg of melatonin in the morning on the day of departure. After arriving at the destination, expose to bright light for 30-60 minutes around 19:00, wait until the usual sleep time before resting, and take 1mg of melatonin in the morning.
Whether flying east or west for 10-14 hours: It is recommended to ensure adequate sleep 3 days before departure, go to bed 1-2 hours late, be exposed to bright light for 30-60 minutes around 19:00, and take 1mg of melatonin in the morning white. Take 1 mg of melatonin in the morning on the day of departure. After arriving at the destination, take outdoor activities for 30 minutes at 08:00-11:00 and 13:00-16:00 respectively, and take 5 mg of melatonin 30 minutes before going to bed.
Elderly people with insufficient secretion of endogenous melatonin and difficulty in maintaining normal sleep cycle
It is recommended to take 0.3-0.5mg immediate-release dosage form or 2mg sustained-release dosage form of melatonin every day, 1-2 hours before going to bed, until you sleep satisfactorily. It is recommended to start with the lowest dosage every time you start using melatonin, so that your body can gradually adapt.
Precautions when using melatonin
If your own melatonin secretion is normal but you supplement with additional melatonin drugs or health products, it may cause dizziness, headache, nausea, drowsiness, menstrual disorders, infertility, reduced male sexual desire, etc.
Melatonin is not recommended for patients with epilepsy, coagulation disorders, organ transplants, depression, and patients with cardiovascular and cerebrovascular diseases who take aspirin for a long time.
Use with caution in patients with autoimmune diseases (rheumatoid arthritis, etc.), pregnant women, and patients with liver and kidney dysfunction.
Dietary Sources of Melatonin
In addition to purchasing health products, dietary therapy can also supplement melatonin. The following foods are all natural sources of melatonin.
1. Animal foods: Eggs and fish contain more melatonin than meat. Human and animal milk contains melatonin and its secretion exhibits circadian rhythm characteristics. Melatonin was not detected in artificial formulas or fermented milk.
2. Plant foods: Melatonin is found in many foods, as follows.
2.1 Cereals: Corn, wheat, barley, oats, and rice contain melatonin, and the content varies greatly between different varieties. Pigmented rice contains higher melatonin, non-sticky black rice has almost twice the melatonin content of sticky black rice, and polished rice has 1/3 less melatonin than whole rice.
2.2 Fruits: grapes, cherries, strawberries.
2.3 Vegetables: tomatoes, peppers, mushrooms.
2.4 Legumes and seeds (raw, sprouted): mustard seeds.
2.5 Nuts: pistachios.
2.6 Juices and beverages: beer, wine, coffee, cocoa, balsamic vinegar.
2.7 Medicinal materials: Scutellaria baicalensis.
2.8 Edible oils: Refined flaxseed, virgin soybean, refined olive oil and sunflower oil.
