Melatonin

Content:

• What is melatonin?
• Melatonin as a dietary supplement: What effects can be expected?
• Why is sleep so important?
• Can I buy melatonin without a prescription?
• When can melatonin be taken?
• What is the optimal way to take melatonin?
• Side effects & contraindications: Who should not take melatonin?

What is Melatonin?

Melatonin is a hormone produced naturally in the body that plays a key role in controlling the sleep-wake cycle. Therefore, melatonin is also better known as the sleep hormone.

The melatonin level in the blood fluctuates and follows a day-night rhythm. Towards evening, the melatonin concentration rises steadily, causing drowsiness. The blood concentration peaks in the early morning between two and four o'clock. Subsequently, the melatonin level drops, while the secretion of the stress hormone cortisol increases. Around seven o'clock in the morning, the cortisol level in the blood reaches its "peak". These processes initiate awakening. 

Melatonin is produced in the pineal gland, which is located in the brain. Serotonin, which is also known as the happiness hormone, serves as the starting material. In turn, the amino acid L-tryptophan is needed for the formation of serotonin. 

If your body is exposed to darkness, the release of melatonin is initiated. Brightness, on the other hand, inhibits the body's own production. The pineal gland is able to respond to light because there is a connection between it and your eyes. Since the release of melatonin is linked to the change from light to dark, dark winter days can ensure that hormone production is not sufficiently suppressed during the day. The result can be drowsiness or even depressive moods.

Melatonin as a dietary supplement: What effects can be expected?

Melatonin is one of the substances in food supplements that have been proven to be effective. The European Food Safety Authority (EFSA) considers it proven that melatonin helps to shorten the time it takes to fall asleep. The prerequisite for this effect is that the dietary supplement provides 1 mg of melatonin per serving. The positive effect on falling asleep time occurs when this dose is taken just before bedtime.

In addition, melatonin has been shown to help alleviate the subjective sensation of jet lag. For this effect to occur, melatonin must be taken immediately before bedtime on the first day of travel. It must continue to be taken for the first few days after arrival at the travel destination. The effect occurs when at least 0.5 mg of melatonin per serving is contained and also taken.

Why is sleep so important?

If muscle building and performance enhancement is your goal, your body needs to be able to regenerate optimally after training sessions. Since most regeneration and building processes take place at night, good sleep is essential. But not only the duration of sleep is important, but also the quality of sleep.

During sleep, our body goes through sleep cycles consisting of different sleep phases. Usually, there are four to seven cycles, each lasting 90 to 110 minutes. Typically, a sleep cycle follows the following pattern: 

• Sleep onset (non-REM sleep, stage N1).
• Light sleep (non-REM sleep, stage N2)
• Deep sleep (non-REM sleep, stage N3)
• Dream sleep (REM sleep)

The fact that sleep influences physical performance is supported by numerous scientific studies. A study of basketball players found, among other things, better sprinting performance and higher scoring accuracy when sleep duration was extended beyond the usual level. (1) But that's not all, because short sleep can also have a negative effect on your body weight. This is the conclusion of a long-term study of over 68,000 women. (2) Optimized sleep also seems to be beneficial for building muscle mass. (3)

So sleep is not only important for your performance, but also affects your physical appearance. Therefore, you should try to optimize your sleep duration and sleep quality. The main obstacle to this is stress. Studies show that stress at school, at work, and in the family contributes to sleep problems. (4, 5) 

Since the release of melatonin is stimulated by darkness, a darkened bedroom creates an optimal sleep atmosphere. Especially relevant in today's world: Blue light emitted by smartphones, tablets or the TV also interferes with the release of melatonin. Therefore, you should refrain from using such devices before going to bed.

Tip: If you train in the second half of the day, you should avoid caffeine from late afternoon on. Since caffeine is a stimulant, your sleep could otherwise be disturbed. As an alternative, you can use a pre-workout supplement without caffeine.

Can I buy melatonin without a prescription?

Melatonin is available in Germany both as a prescription medication and as an over-the-counter dietary supplement. The difference here lies in the dosage, among other things. In this category you will find melatonin supplements in effective dosages (up to 1 mg per serving). You can buy melatonin without a prescription and benefit from positive effects when used properly.

When can Melatonin be taken?

Do you have trouble falling asleep, do you work shifts or travel regularly where you are confronted with time differences? In all these cases, taking melatonin can be helpful.

Numerous professions work in shifts, which can really mess up one's own biorhythm. Sleep problems are often the result. Melatonin can help to shorten the time it takes to fall asleep*. 

If you are going on a trip to the East that takes you across 5 or more time zones, taking melatonin can be very useful. This is especially true if you've had to deal with jet lag on previous trips. (6)

What is the optimal way to take melatonin?

How you should take melatonin depends primarily on your goal. If you want to shorten the time it takes to fall asleep, you should take it shortly before going to bed. In order for the effect to take effect in time, you can take melatonin about 60 minutes before going to sleep. To help shorten the time it takes to fall asleep, a dose of 1 mg of melatonin is required.

This dosage should not be exceeded. That this does not seem to be necessary at all is confirmed by an older study. Here the scientists could already observe a satisfactory effect with the administration of only 0.3 mg melatonin. (7) 

If your goal is to alleviate the subjective sensation of jet lag, a different intake regimen is necessary. For this, you should take melatonin as follows:

• 0.5 mg before sleep on the first day of travel.
• After arriving at your destination, take 0.5 mg daily for the first few days.

Under these conditions, melatonin helps to alleviate the subjective sensation of jet lag.

Side effects & contraindications: Who should not take melatonin?

If melatonin is taken properly and for short periods of time, there are usually no side effects to worry about. In isolated cases, concentration disorders and daytime drowsiness may occur. Other rare side effects include headache, stomach cramps and dizziness. 

Studies indicate that short-term and occasional use is safe. (6) However, you should use melatonin very carefully. It is not recommended under any circumstances to exceed the stated dosage. Also, the recommended times of intake should be followed. Melatonin is not suitable for treating long-lasting sleep disorders. If you regularly experience sleep problems, you should seek medical advice.

Taking melatonin at the same time as other medications should only be done after prior consultation with a doctor. This is especially true for the following medications:

• Medications for depression (antidepressants).
• medicines for epilepsy (antiepileptics)
• Medicines for thinning the blood (anticoagulants)

Pregnant and breastfeeding women should avoid taking melatonin.

* Melatonin helps to shorten the time it takes to fall asleep, provided that the food contains 1 mg of melatonin per specified serving. This amount must be taken just before bedtime to be effective.

Sources:

1. Cheri D Mah, Kenneth E Mah, Eric J Kezirian, William C Dement, NCBI, „The effects of sleep extension on the athletic performance of collegiate basketball players“, at: https://pubmed.ncbi.nlm.nih.gov/21731144/, last accessed 01.02.2023
2. Sanjay R Patel, Atul Malhotra, David P White, Daniel J Gottlieb, Frank B Hu, NCBI, „Association between reduced sleep and weight gain in women“, at: https://pubmed.ncbi.nlm.nih.gov/16914506/, last accessed 01.02.2023
3. Pål Jåbekk, Rein M Jensen, Martin B Sandell, Erin Haugen, Line M Katralen, Bjørn Bjorvatn, NCBI, „A randomized controlled pilot trial of sleep health education on body composition changes following 10 weeks' resistance exercise“, at: https://pubmed.ncbi.nlm.nih.gov/32141273/, last accessed 01.02.2023
4. Megumi Utsugi, Yasuaki Saijo, Eiji Yoshioka, Naoko Horikawa, Tetsuro Sato, Yingyan Gong, Reiko Kishi, NCBI, „Relationships of occupational stress to insomnia and short sleep in Japanese workers“, at: https://pubmed.ncbi.nlm.nih.gov/16477960/, zulast accessed 01.02.2023
5. David A Kalmbach, Andrea S Cuamatzi-Castelan, Christine V Tonnu, Kieulinh Michelle Tran, Jason R Anderson, Thomas Roth, Christopher L Drake, NCBI, „Hyperarousal and sleep reactivity in insomnia: current insights“, at: https://pubmed.ncbi.nlm.nih.gov/30046255/,last accessed 01.02.2023
6. A Herxheimer, K J Petrie, NCBI, „Melatonin for the prevention and treatment of jet lag“, at: https://pubmed.ncbi.nlm.nih.gov/12076414/, last accessed 01.02.2023
7. I V Zhdanova, R J Wurtman, C Morabito, V R Piotrovska, H J Lynch, NCBI, „Effects of low oral doses of melatonin, given 2-4 hours before habitual bedtime, on sleep in normal young humans“, at: https://pubmed.ncbi.nlm.nih.gov/8843534/, last accessed 01.02.2023