Melatonin Supplements: What Do We Know?

 If you've ever had issues sleeping, especially as an adult, chances are you've heard about Melatonin Supplements being able to help you out. 

• What exactly is melatonin and how does it work in aiding with sleep? 
• Are there any benefits and/or side effects associated with taking melatonin? 
• Who should not take these supplements?  

All this and more in this week's article!

What is Melatonin? 

Melatonin (C13H16N2O2) is a hormone that is naturally produced and secreted by the pineal gland in the brain (Figure 1). It is produced in response to darkness (stimulant) and is inhibited by light. Melatonin is found to assist in regulating the body's circadian rhythms and sleep through the sleep-wake cycle. 

Figure 1: Location of the Pineal Gland in the brain. 
Accessed from: https://training.seer.cancer.gov/brain/tumors/anatomy/glands.html

What Are Melatonin Supplements Used For?

Melatonin supplements are known to be used to aid in the treatment of sleeping disorders e.g. Delayed sleep phase syndrome (DSPS) and even help with insomnia and jet lag. A total of 4 studies spanning 2010-2014 showed that melatonin appeared to help reduce jet-lag symptoms after flights. Studies conducted in 2016 and 2018 found that melatonin reduced the time taken for persons with DSPS to fall asleep, with an average of 22 minutes and 34 minutes earlier, respectively. 

How Does Melatonin Work?

Melatonin is produced in response to low light by the pineal glands, and therefore, the levels of melatonin in the body tend to rise around a couple of hours before bedtime at night when light levels are low. These hormone levels peak during the early hours of the morning (between 2 am and 4 am) and decline during the hours of daylight in response to increasing light intensity, which inhibits its production. When melatonin is produced, it binds to and activates G-protein coupled receptors on target cell membranes. In humans, these melatonin receptors are known as MT1 and MT2. These receptors are found all throughout the human body e.g. in the brain, kidneys, liver, retina, etc. Once melatonin binds, a signal pathway begins which allows for the physiological actions like sleep induction and circadian rhythm regulation caused by melatonin to occur. 

Side Effects of Taking Melatonin Supplements

Common Side Effects of Melatonin Supplements:

Figure 2: Common Side Effects of Melatonin Supplements

Should you experience any of these side effects and they do not resolve themselves within a short period of time, seek medical attention. 

There are other, more serious side effects that can happen to someone taking melatonin, and although they are rare, medical attention should be sought immediately if any of them manifest. 

These serious side effects are:

• Blurry vision
• Psoriasis 
• Hematuria
• Vertigo
• Feelings of unexplained sadness
• Bruising/bleeding

How Often Should You Be Taking Melatonin?

Sleep expert Luis Buenaver of Johns Hopkins University says that if melatonin seems to be working for you with little to no side effects, it is safe for most persons to continue taking the melatonin nightly for 1-2 months. He continues that after that period has passed, the person should stop taking the supplement and observe what their natural sleeping pattern has become. However, if you notice that melatonin is not helping your sleeping pattern after about a week or two, you should stop taking it and visit your medical doctor if your sleeping issues persist. 

Who Should Avoid Taking Melatonin Supplements?

The following persons should avoid taking melatonin: 

• Pregnant women
• Breastfeeding women
• Persons with autoimmune disorders
• Persons with high blood pressure 
• Persons with cardiac disease, respiratory issues 

Melatonin is known to interact with a variety of drugs from anticoagulants, diabetes medications, immunosuppressants, contraceptives, etc. and as such, it is worth noting that before taking ANY additional supplements, you should consult your medical doctor to find out if that supplement is right for you with your unique health conditions. 

SUMMARY

• Melatonin is a hormone produced and secreted by the pineal gland in the brain in response to darkness. 
• Once secreted, melatonin binds to G-protein coupled receptors, MT1, and MT2, found on cell membranes of various organs in the human body. 
• When melatonin binds to its receptors, it activates a signaling pathway resulting in the physiological responses of melatonin - namely inducing sleep and regulating our circadian rhythm. 
• Melatonin is used in treating sleeping disorders and can also help with jet lag and insomnia.
• It is found that melatonin helps persons with delayed sleep phase syndrome to fall asleep between 22-34 minutes earlier than they usually would. 
• Melatonin production is highest between 2 am - 4 am and gradually decreases as light intensity increases as daylight hours approach. 
• There are numerous common side effects of melatonin and some rare but serious side effects that one should seek medical attention for if they obtain them after taking the supplement. 
• Pregnant and breastfeeding women, people with autoimmune disorders, high blood pressure, and cardiac and respiratory issues should avoid taking melatonin.
• All persons should check with their healthcare provider before taking ANY additional supplements to ensure that they will work for them given the fact that everyone has different medical histories and health conditions. 

That's it for this article! I hope you've learned something about the infamous melatonin supplements and have a little more knowledge about them if you've been considering using them. 😊

Hey there! Hope you learned something new from this 😊

If you've got any questions - leave me a comment & I'll get back to you as soon as I can!

Until next time, stay safe & ambitious - TCB 💛

REFERENCES

Doghramji, Karl. 2007. “Melatonin and Its Receptors: A New Class of Sleep-Promoting Agents.” Journal of Clinical Sleep Medicine : JCSM : Official Publication of the American Academy of Sleep Medicine 3 (5 Suppl): S17-23. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1978320/.

Johns Hopkins Medicine. 2022. “Melatonin for Sleep: Does It Work?” Hopkinsmedicine.org. April 11, 2022. https://www.hopkinsmedicine.org/health/wellness-and-prevention/melatonin-for-sleep-does-it-work.

Mayo Clinic. 2020. “Pros and Cons of Melatonin.” Mayo Clinic. 2020. https://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/melatonin-side-effects/faq-20057874.

National Cancer Institute. 2022. “Pineal and Pituitary Glands | SEER Training.” Cancer.gov. 2022. https://training.seer.cancer.gov/brain/tumors/anatomy/glands.html.

National Center for Complementary and Integrative Health. 2014. “Melatonin: What You Need to Know.” NCCIH. NCCIH. 2014. https://www.nccih.nih.gov/health/melatonin-what-you-need-to-know.

NHS Choices. 2022. “Melatonin - for Sleep Problems.” 2022. https://www.nhs.uk/medicines/melatonin/.

Sung, Jin-Young, Ji-Hyun Bae, Jong-Ha Lee, Yoon-Nyun Kim, and Dae-Kwang Kim. 2018. “The Melatonin Signaling Pathway in a Long-Term Memory in Vitro Study.” Molecules 23 (4): 737. https://doi.org/10.3390/molecules23040737.

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