Melatonin

Melatonin is a hormone that regulates the daily rhythms of sleep and wakefulness. It is produced by the pineal gland in response to darkness and peaks at night, facilitating sleep onset and body recovery.

However, melatonin is not just the “sleep hormone.” It also has antioxidant properties, affects immunity, mood, and metabolism.

In the context of modern lifestyles that disrupt biorhythms, interest in melatonin is growing, especially as a means to correct sleep disturbances. It is important to consider the potential risks associated with a deficiency or excessive consumption of this hormone.

Beneficial Properties

• regulates the sleep–wake cycle and improves sleep quality;
• has antioxidant activity and protects cells from oxidative stress;
• supports the immune system, enhancing resistance to infections;
• affects mood and reduces cortisol levels;
• involved in regulating metabolism and body temperature.

Daily Requirement and Sources

The recommended dose of melatonin depends on age and purpose of use:

• for adults – from 0.5 to 5 mg taken 30–60 minutes before sleep;
• for sleep disturbances or time zone changes – a higher dose may be recommended by a doctor;
• it is undesirable to exceed 10 mg per day without medical supervision.

Foods that contain melatonin or promote its synthesis:

• cherries (especially Montmorency variety);
• buckwheat and oatmeal;
• walnuts and almonds;
• dairy products (milk, yogurt);
• eggs, fatty fish (sources of tryptophan, a precursor of melatonin).

Possible forms and their absorption

Nutrient forms are listed from best to worst:

Liposomal melatonin. Form with high bioavailability and rapid action due to the protection of molecules in a lipid shell. It penetrates the blood-brain barrier more quickly and is effective for insomnia and jet lag.

Sublingual melatonin (in drops or tablets). Absorbed through the oral mucosa, bypassing the gastrointestinal tract and liver, acts faster than traditional tablets. Good for quick falling asleep and short-term sleep support.

Regular melatonin (oral tablets). The classic form is suitable for smooth falling asleep but has variable bioavailability (10–30%). The effect depends on dosage, timing of intake, and metabolism.

Melatonin with extended release. Maintains stable melatonin levels throughout the night, beneficial for early awakening or circadian rhythm disturbances. Absorbs more slowly, not suitable if a quick effect is needed.

Topical melatonin (creams, sprays). Practically unstudied in clinical settings, with low bioavailability. Rarely used and with unpredictable effects.

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Symptoms and Consequences of Deficiency

• problems falling asleep and fragmented sleep;
• fatigue, irritability, decreased concentration;
• increased cortisol levels and stress reactivity;
• weakened immune defense and frequent illnesses;
• increased risk of depression and anxiety disorders.

Melatonin levels decrease with age and are also influenced by stress, artificial lighting, and shift work schedules.

Possible Risks of Excess and Their Manifestations

• daytime drowsiness, reduced concentration and alertness;
• irritability, emotional fluctuations, depressive states;
• headaches, nausea, digestive disturbances;
• hormonal imbalance, menstrual cycle disruption, and decreased testosterone;
• enhanced interaction with medications (e.g., antihypertensives or sedatives).

For the safe use of melatonin, it is important to start with minimal doses and use it as short-term support, rather than as a permanent solution to sleep problems.

In the long term, it is preferable to correct lifestyle and maintain sleep hygiene.