Melatonin is a hormone produced naturally by the brain, helping people fall asleep more easily by regulating night and day cycles, or sleep-wake cycles. Darkness prompts the body to produce melatonin, which signals the brain that it’s time to sleep. Exposure to light has the opposite effect, reducing the production of melatonin in the brain, signaling to it that it is time to wake up.
Many people around the world who suffer from sleep problems such as insomnia use melatonin supplements as a sleep aid. These supplements, however, are not controlled by the Food and Drug Administration for their dosage, and therefore the amounts of melatonin they contain vary from formulation to formulation.
But in addition to melatonin obtained through supplements, people can obtain melatonin through a number of foods. But are these quantities sufficient, so that food can be a worthy substitute for supplements?
Can sufficient melatonin be obtained through food?
Many foods containing melatonin are consumed by people as sleep aids, intended to replace supplements. But do they have the same results? A 2017 study published in the journal Nutrients found that cherry juice contains a higher concentration of melatonin than other fruits. However, studies that have looked at cherries and their relationship to sleep have come up with mixed results.
Foods that contain melatonin can help people sleep better, but those that contain smaller amounts compared to supplement amounts are not as helpful. A 2017 review found that foods such as mushrooms, peanuts, rice and grapes are rich in melatonin, but processing them reduces their melatonin content. For example, grapes are rich in melatonin, but dried grapes contain smaller amounts of melatonin.
Although melatonin levels vary from food to food, there are many additional nutritional benefits from consuming them that the human body cannot obtain through supplementation. Whole foods, in addition to melatonin, also contain vitamins, minerals and antioxidants, which benefit human health and help increase melatonin in the body. Specifically, according to Sue-Ellen Anderson-Haynes, a nutritionist in Boston, peanuts, for example, are rich in melatonin and vitamin B6, which helps convert tryptophan into melatonin in the body. Tryptophan is an amino acid found in cheese, fish, sunflower seeds and turkey, which when consumed with foods rich in vitamin B3, vitamin B2, vitamin B6 and iron is converted in the body to melatonin.
In any case, how much food with melatonin needs to be consumed for it to work as a sleep aid is not clear, and the research on this question is not sufficient and satisfactory. However, it has been found that melatonin levels provided through food are much lower than those from supplements and therefore do not achieve the same therapeutic effects against insomnia or other sleep problems.
How does melatonin work in the brain?
The perception that melatonin acts as a sedative is incorrect, so people who use melatonin supplements or consume foods containing melatonin to improve their sleep should not have such expectations.
According to Saito, melatonin does not directly slow down brain activity and put people to sleep quickly, instead its job is to signal the brain to prepare for sleep. This process is slow and leads to drowsiness.
The CDC recommends establishing good sleep habits for better sleep and better rest, such as:
- Exercise during the day
- Creating a fixed sleep schedule, during which you will go to sleep and wake up around the same time
- Avoiding large meals before bed.
- Avoid drinking alcohol before bed.
- Avoid caffeine consumption before bed.
- Reducing exposure to bright light before bed or during sleep.
- Sleep in a quiet, cool and dark room.
What side effects can melatonin supplements cause?
Melatonin supplements can cause some side effects, such as:
-Headache
-Motion sickness
-Dizziness
-Drowsiness
Less commonly, taking melatonin supplements can cause short-term feelings of depression, mild anxiety, abdominal cramps, irritability, decreased alertness, confusion, disorientation, and feelings of dread. The potential long-term side effects of melatonin remain unclear.
Can melatonin supplements interact with other medications?
Melatonin supplements can interact with various medications, affecting their effectiveness or increasing the risk of complications. Such drugs are the following:
- Anticoagulant and antiplatelet drugs, herbs and supplements: These types of drugs that reduce blood clotting, in combination with melatonin, increase the risk of bleeding.
- Central nervous system depressants: Melatonin in combination with central nervous system depressants can cause a cumulative sedative effect.
- Anticonvulsants: Melatonin interferes with the effect of anticonvulsant drugs, increasing the frequency of seizures.
- High blood pressure medications: Melatonin may increase the blood pressure of people taking antihypertensive medications.
- Contraceptive drugs: Contraceptive drugs in combination with melatonin can cause a cumulative sedative effect.
- Diabetes medications: Melatonin affects blood sugar levels, so people with diabetes should consult their doctor before using melatonin.
- Immunosuppressants: Melatonin can stimulate the function of the immune system, interfering with immunosuppressive therapy.
What is the recommended dosage for melatonin supplements?
Melatonin supplements can be used by adults in doses up to 8 mg per day, for a period not exceeding 6 months. In children, melatonin supplements can be used in doses up to 3 mg per day, for a period not exceeding 3 months.
