What is Melatonin? What Are Its Benefits?

The pineal gland, referred to by French philosopher Descartes as the "seat of the soul," is a structure located at the center of the brain.

The pineal gland, which weighs approximately 150 milligrams, is subjected to varying levels of calcification (hardening) as part of the aging process.

Its main function is to process information related to the light or dark environment and produce a hormone called melatonin. This hormone is synthesized in a rhythmic manner and released into the bloodstream, but it is only secreted during the dark periods of the day.

What is Melatonin?

Melatonin is a hormone produced by the pineal gland, which, besides the brain, can also be found in the retina, bone marrow, intestines, skin, and various blood cells. It is a neurochemical substance that works in harmony with the body’s natural rhythm. Melatonin primarily regulates the day-night cycle, or in other words, the sleep-wake cycle.

What Are the Benefits of Melatonin?

Melatonin, one of the naturally occurring chemicals in the body, can be defined as a sleep hormone because its blood levels increase during sleep. Conditions like insomnia or jet lag can benefit from melatonin supplementation. In addition to contributing to sleep quality, melatonin can also assist in regulating the immune system, body temperature, blood pressure, and cortisol hormone levels.

There are several areas in which melatonin contributes to the normal functioning of the body:

• Melatonin and Better Sleep

Studies on melatonin’s effects on sleep have shown that it can increase both the duration and quality of sleep in both adults and children, while also shortening the time it takes to fall asleep. It is also effective in regulating jet lag symptoms and reducing daytime sleepiness.

• Melatonin and Seasonal Depression

Seasonal depression is a common problem that affects approximately one in every ten people. It is named "seasonal" because it typically occurs during the same time each year, mainly at the end of fall and the beginning of winter. It is thought to occur due to the shortening of daylight during seasonal transitions, with a connection between the body’s daily rhythm and melatonin production.

• Melatonin and Growth Hormone

Growth hormone, which stimulates cellular growth and development, is crucial for muscle mass and strength in adulthood. Studies have shown that increasing melatonin levels can also elevate growth hormone levels.

• Melatonin and Eye Health

Melatonin is also a powerful antioxidant. Due to this property, it can protect the eye structures from cellular damage, positively affecting visual health.

• Melatonin and Gastroesophageal Reflux Disease (GERD)

GERD occurs when stomach acid and contents flow back into the esophagus, moving upwards. Since melatonin has properties that inhibit stomach acid synthesis, it can help reduce the symptoms of GERD.

How to Increase Melatonin Levels?

Melatonin, which is synthesized in the body, directly enters the bloodstream without being stored, and its half-life is approximately 40 minutes. It is metabolized by the liver and then excreted through urine.

On average, the highest levels of melatonin in the bloodstream occur between 2 AM and 4 AM. Melatonin levels are higher in women than in men. The period when naturally produced melatonin levels are highest in women is during pregnancy. Fetuses can receive melatonin through the placenta from the mother's blood. This helps the baby develop an awareness of day and night after birth. In infants, melatonin secretion typically begins around the third month after birth.

In old age, melatonin levels are found to be about 20% lower than in younger individuals. This reduction may be caused by calcification in the pineal gland or disturbances in light perception due to vision-related issues. Additionally, harmful habits such as tobacco use or excessive and regular alcohol consumption can lead to lower melatonin levels.

For melatonin supplementation, it is recommended to start with products that contain low doses. For example, an initial recommended dose and timing is taking a 0.5 or 1 milligram melatonin supplement about 30 minutes before sleep. It is a misconception that taking high doses of melatonin will shorten the time it takes to fall asleep. The goal when using melatonin supplements for sleep-related issues should be to find the lowest effective dose.

The standard dose range for melatonin, due to its effects on sleep, is between 1 and 10 milligrams. However, there is no consensus on the optimal dose. Since the content of melatonin supplements may vary from manufacturer to manufacturer, it is important to read the warnings on the product packaging and consult with a family doctor or other specialists before use. Especially, since melatonin may pass from breast milk to the baby, breastfeeding mothers should be cautious and informed about whether or not to use these supplements.

There are also natural ways to increase the amount of melatonin in the body. Avoiding artificial light sources such as smartphones, tablets, and televisions a few hours before sleep, taking maximum advantage of sunlight during the day, and managing daily stress can naturally increase melatonin levels.

What Are the Possible Side Effects of Melatonin Use?

Melatonin supplements are commonly used for sleep-related issues. Studies examining the serious side effects of melatonin use have concluded that it does not cause any significant adverse effects. Additionally, it has been shown that melatonin supplements do not lead to addiction or withdrawal symptoms.

When substances naturally produced in the body are taken externally, there is sometimes a concern that their production in the body may be impaired. However, various studies show that taking melatonin supplements externally does not affect the body's natural production of melatonin in the short term.

There is currently insufficient information about the use of melatonin supplements in children. Therefore, melatonin supplements are not recommended for individuals who are still in the growth and development phase.

Melatonin supplements are recommended to be used before bedtime. Using melatonin supplements during the day can result in excessive drowsiness. As for the effects on perception and attention, melatonin supplements or injections do not have an impact when used at any time during the day.

Although melatonin supplements are known to be safe and not addictive, they may cause some side effects in certain individuals:

• Drowsiness
• Headache
• Nausea

In addition to these side effects, it should be noted that melatonin may interact with certain medications related to other health conditions:

• Sleep medications or sedatives
• Blood thinners
• Anticonvulsants (seizure medications)
• Hypertension (high blood pressure) medications
• Birth control pills (oral contraceptives)
• Diabetes medications
• Immunosuppressive drugs

Individuals who are already taking any of these medications should not start using melatonin supplements without the knowledge and recommendation of their doctor.