Melatonin daily intake. What is melatonin for, side effects, how to take

Modern world is experiencing a real boom in melatonin. This hormone - a natural sleeping pill, antioxidant and immunomodulator - is called the elixir of youth, beauty and health, which can significantly improve the quality of human life. Clinical researches melatonin has also been shown to be effective in treating a range of conditions, from coronary heart disease to stomach ulcers. What is this mysterious melatonin? What is the reason for such a wide range of its action? What is the mechanism of action of melatonin? Should it be taken and by whom? Is it safe? We will try to answer all these questions.

Discovery of melatonin

In 1917, the English scientists C. McFord and F. Allen fed the epiphyses of animals to tadpoles, after which they discovered that the skin of the tadpoles was discolored. This scientific fact was recorded, but did not attract attention until 1953, when it caught the eye of Aaron Lerner, a dermatologist at Yale University, who was trying to solve the problem of vitiligo (spots on the skin) and, during a literary search, somehow discovered an article written by those same experimenters from 1917.

The article reported that the crushed epiphyses of cows, placed in a jar of tadpoles, within 30 minutes cause a complete discoloration of the skin, which loses pigment and becomes so transparent that one can easily observe the work of their heart and intestines through it. There have been no other publications about this phenomenon since then.

Lerner began to study this issue and as a result discovered a hormone produced by the pineal gland (pineal gland), which he called melatonin and for the first time described its calming effect on humans.

After that, the hormone became interested in the scientific community, and in the course of a number of studies its truly unique effect on the human body was discovered, which made it possible to use melatonin in the treatment of a wide range of diseases and seriously improve the quality of life of patients. Melatonin quickly became legendary, research continues, and to this day, scientists are discovering new, amazing and sometimes unexpected properties.

What is melatonin?

Melatonin is produced by the pineal gland and controls the course of our biological clock, and therefore all life. We only have 3 milligrams of this miraculous substance in our body, and its blood levels fluctuate—low during the day and high at night.

Melatonin lives in the dark. Melatonin production begins to rise at dusk, peaks from midnight to 4:00 am, and falls off at dawn. When we fall asleep, melatonin gets to work - it restores, repairs and strengthens all our systems and organs, is the most powerful natural immunomodulator and absorbs free radicals - unstable molecules that destroy our DNA, cells, tissues and contribute to the development of oncological and heart diseases.

Photo from livejournal.com

Melatonin protects us from stress and premature aging, promotes sleep and is responsible for our deep, restful and even sleep, bringing natural rest and recovery. With age, the production of melatonin in the body decreases, and this is the signal for all body systems that it is time to grow old.

Almost every second inhabitant of the metropolis today has problems with sleep. A broken day and night regimen is a problem for all modern citizens. People tend to artificially lengthen their day, going to bed long after midnight, sitting up - some at the TV, some at the laptop, some at the bar with friends, and some at work. There is a huge group of people who consider it normal to call themselves owls and think that this way of life is in accordance with their constitution and does no harm.

However, the nocturnal lifestyle plays a cruel joke with us! The thing is that spending hours of melatonin production in wakefulness, we do not allow it to be produced and do its job - as a result, no matter how much we sleep later in the late morning or afternoon, such a dream will not bring proper rest and recovery. Even if it seems to us that we have had enough sleep, our organs and systems need help - they need melatonin, which we did not allow to develop at night.

Photo from nest.moscow

Numerous studies carried out in different countries world have shown that the disturbed rhythm of melatonin formation significantly affects the quality of life, reduces its duration and eventually causes serious diseases. People who stay awake at night (whether they work the night shift or spend time watching TV) are guaranteed to be chronically deficient in melatonin. All groups of studies have shown that those who are nocturnal are 40-60% more prone to the risk of diabetes, hypertension, obesity, atherosclerosis and cancer. Artificial lengthening of daylight hours, unfortunately, leads to the disruption of the work of all body systems, with all the ensuing deplorable consequences.

Useful darkness

The production of melatonin is hindered not only by late falling asleep, but also by an excess of light while we sleep. So much so that scientists believe that it is excessive illumination that shortens the life of residents of large cities - and even introduced a special term "light pollution".

For the full production of melatonin, you need to sleep with curtains tightly drawn, excluding the penetration of lanterns into the window, do not use nightlights and try not to turn on bright lights at night if you suddenly wake up and you need to get up for a while. If you are working at night and this cannot be avoided, keep lighting to a minimum.

Melatonin treatment

Of course, the described mechanism of action and the problem of the widespread failure of the biological clock led scientists to the idea that melatonin can and should be taken additionally. At the same time, melatonin is not considered a medical drug, it is a dietary supplement and in small doses today it is recommended to be taken for any violations of the mode of life, sleep and many other deviations.

At the same time, it is wrong to consider melatonin as just sleeping pills. "The natural structure of sleep depends on melatonin," says Walter Pierpaoli, an immunologist and bestselling author of "The Melatonin Miracle." "adults have erotic dreams. It would be wrong to identify melatonin with sleeping pills: it has a completely different mechanism of action."

Melatonin preparations can not only regulate the quality of sleep, but also make up for the chronic lack of healthy sleep results - and all the accompanying effects in the form of good health, restoration of organs and systems, and prevention of many diseases. It can be said that melatonin treatment is when you take sleep pills.

Photo from anneflemingwellness.com

But scientists today are interested not only in the preventive effect of the sleep hormone. "Today, there is already convincing evidence to recommend melatonin for the treatment of coronary heart disease, hypertension, peptic ulcer. We introduced melatonin into the regimens for the treatment of hypertension and heart disease, and this made it possible to reduce the usual dose of drugs, - says Semyon Rapoport, MD, professor of MMA named after. I. M. Sechenova, Chairman of the Commission "Chronobiology and Chronomedicine" of the Russian Academy of Medical Sciences. “I really hope that this will soon enter into widespread clinical practice.”

Who Should Take Melatonin?

In general, melatonin is beneficial for all people over the age of 35. It is usually taken in courses of about 1-3 mg at night. The frequency of admission per week varies individually. For example, those suffering from insomnia are advised to take melatonin more often 2-3 times a week.

It also makes sense to keep melatonin capsules on hand if you have a rush job and are forced to work late at night. So you get the right amount of the hormone, even if you didn’t sleep and make it easier to fall asleep later - after all, overwork causes, among other things, insomnia.

Melatonin is often also referred to as a travel medicine. With a sharp change in time zones, when it’s morning on the internal biological clock, and in the city where we arrived, it’s already late at night and it’s time to sleep, this hormone will gently transfer our arrows to a new time.

Photo from ytimg.com

The lack of melatonin also explains the age-related insomnia of the elderly, because over the years the activity of the pineal gland decreases. Therefore, it can be recommended to people of age as a dietary supplement that will make sleep better and improve overall well-being.

"There are no side effects from seasonal intake in such small doses. No addiction develops, and the production of one's own hormone does not decrease," says Semyon Rapoport.

However, a small number of people have experienced side effects such as headache, depression and stomach discomfort.

Who should not take melatonin?

The drug is contraindicated in diabetics, because it does not combine well with antidiabetic drugs, pregnant and lactating women, children under 16 years of age, is used with caution in severe depression. Several cases of allergy to melatonin have been recorded.

In addition, the drug is contraindicated in epilepsy, children under 12 years of age, patients with autoimmune diseases and leukemia.

The role of melatonin in the fight against oncological diseases while being studied. There are some results, but the effectiveness of the method has not yet been clinically proven, so the properties of the hormone should not be exaggerated and unreasonable hopes for a new "cure for cancer" should not be, scientists say.

Gross formula

Pharmacological group of the substance Melatonin

Nosological classification (ICD-10)

CAS code

Characteristics of the substance Melatonin

Synthetic analogue of the hormone of the pineal gland (pineal gland).

Pharmacology

It inhibits the secretion of gonadotropins, to a lesser extent - other hormones of the adenohypophysis - corticotropin, thyrotropin, somatotropin. Normalizes circadian rhythms. Increases the concentration of GABA in the central nervous system and serotonin in the midbrain and hypothalamus, changes the activity of pyridoxalkinase involved in the synthesis of GABA, dopamine and serotonin. Regulates the sleep-wake cycle, daily changes in locomotor activity and body temperature, positively affects the intellectual and mnestic functions of the brain, the emotional and personal sphere. Contributes to the organization of the biological rhythm and the normalization of night sleep. Improves the quality of sleep, reduces the frequency of attacks of headaches, dizziness, improves mood. Accelerates falling asleep, reduces the number of nocturnal awakenings, improves well-being after morning awakening, does not cause a feeling of lethargy, weakness and fatigue upon awakening. Makes dreams more vivid and emotionally rich. It adapts the body to the rapid change of time zones, reduces stress reactions, regulates neuroendocrine functions. It has immunostimulating and antioxidant properties, prevents the development of atherosclerosis and neoplasms. It has the most pronounced effect with prolonged pronounced sleep disorders.

When taken orally, it is quickly and completely absorbed, easily passes histohematic barriers, including the BBB. Has a short T 1/2, quickly excreted from the body.

Application of the substance Melatonin

Sleep disorders, fatigue, depressive syndrome, desynchronosis.

Contraindications

Hypersensitivity, chronic kidney failure, allergic, autoimmune diseases, lymphogranulomatosis, leukemia, lymphoma, myeloma, epilepsy, diabetes, pregnancy, breastfeeding.

Use during pregnancy and lactation

Contraindicated in pregnancy. should be discontinued for the duration of treatment. breast-feeding.

Side effects of Melatonin

Headache, nausea, vomiting, diarrhea, allergic reactions.

Interaction

Enhances the effect (mutually) of drugs that depress the central nervous system and beta-blockers. Incompatible with MAO inhibitors, glucocorticoids, cyclosporine.

Routes of administration

inside.

Precautions Substance Melatonin

Simultaneous administration with NSAIDs (acetylsalicylic acid, ibuprofen), with agents that depress the central nervous system and beta-blockers is not recommended. It should not be used during work by drivers of vehicles and people whose profession is associated with increased concentration of attention. It is necessary to inform women who wish to become pregnant that the drug has a weak contraceptive effect.

special instructions

Avoid bright lighting during treatment.

Interactions with other active substances

Trade names

The site provides background information for informational purposes only. Diagnosis and treatment of diseases should be carried out under the supervision of a specialist. All drugs have contraindications. Expert advice is required!

General information

What is the benefit of melatonin?

There are many scientific studies on melatonin currently underway. They are associated with its antioxidant properties, effects on immunity. However, the exact mechanism of action of melatonin in the human body is not yet known in detail, and requires a number of further studies.

Who benefits the most?

What are mg (milligram) and mcg (microgram), and what is the difference between these units?

• 1 microgram = 1 microgram = one millionth of a gram (1/1000000);
• 1 mg = 1 milligram = one thousandth of a gram (1/1000);
• 1 mg = 1000 mcg.

Side effects

Additional effects

Contraindications

Life Extension

Melatonin deficiency as a cause of early aging - video

Melatonin improves sex life?

Can melatonin poison you?

What time to take?

Does melatonin cause lethargy and drowsiness in the morning?

Hormone production methods

The best is considered to be a drug made in a factory from pharmaceutically pure ingredients. The molecular structure of such melatonin is identical to that of a hormone produced by the body itself. In addition, it is absolutely free from any contamination.

Melatonin-SZ: instructions for use and reviews

Poor quality sleep, morning weakness, headache and dizziness, memory loss - all this can be not only a sign of stress or banal fatigue. Exactly the same symptoms accompany the internal disturbance of circadian rhythms, which occurs due to a lack of the hormone melatonin.

natural logistics

In our brain there is a very small gland - the pineal gland, or the pineal gland. The functions of the pineal gland are not fully understood, but it is reliably known that it is its cells that secrete an amazing hormone called melatonin into the blood. It performs many tasks - from slowing down the aging process to regulating the frequency of sleep.

The pineal gland produces melatonin spasmodically: its synthesis is most active at night, closer to two o'clock, and with increasing illumination it decreases to a minimum. The hormone, entering the blood, contributes to a change in the concentration of other biologically active substances, including serotonin and hormones of the anterior pituitary gland, and forms circadian rhythms.

Melatonin sets the pace, telling the body when to be active and when to rest. However, sometimes the level of the hormone decreases, and then failures occur in the mechanism of the natural biological clock.

There are several reasons why the level of melatonin in the blood drops:

• lack of sunlight;
• unfavorable work schedule;
• fast change of time zones;
• periodic sharp change in sleep and rest;
• age.

It is appropriate to talk about the shortage of sunlight in the conditions of the Far North. Short daylight hours and long nights "confuse the cards", as a result of which the biological clock "breaks".

But even in more favorable climates, problems with circadian rhythms can arise. In particular, specialists who, due to the peculiarities of the profession, are forced to stay awake at night, compensating for the lack of sleep during the daytime, know firsthand about them. And if your work schedule consists of oddly interspersed day and night shifts, the chances of a melatonin deficiency skyrocket.

Circadian rhythm disruption also occurs when crossing time zones quickly. This syndrome is called jet lag, which in English means "jet lag". The phenomenon of social jet lag, or Monday syndrome, is also known. It develops as a result of a sharp change in sleep and rest at the junction of working weeks.

On weekends, we often allow ourselves to rest longer and sleep better, while on weekdays our routine undergoes a serious transformation, moving into the category of very active. Such a “floating schedule” can bring discord to even the most perfectly tuned system!

There are also physiological causes of circadian rhythm disturbances. With age, the capacity of the pineal gland decreases, which leads to a decrease in the production of melatonin. Hormone deficiency occurs, in particular, in women who have entered the menopause.

Symptoms of melatonin deficiency are the same regardless of which factor triggered the disorder. Circadian rhythm disturbance is manifested by insomnia, fatigue, headache, irritability, and digestive disorders.

At the same time, sedatives do not bring relief: even falling into a dream, a person wakes up broken and tired. This is not surprising, because the problem is not associated with excessive fatigue or excitement, but with a failure of the circadian rhythm against the background of melatonin deficiency. And the only right decision in this case is to compensate for the deficiency of the hormone-regulator.

Biological clock in ... pills

Preparations that allow you to quickly restore the normal level of the natural regulator of circadian rhythms contain a synthetic analogue of the hormone melatonin (Melaxen, Circadin, Melarena).

Lab-produced melatonin exhibits all the effects of a natural substance. It regulates the sleep-wake cycle, relieves headaches, reduces the frequency of dizziness. In addition, melatonin preparations help improve morning well-being, mood, and reduce stress response. Their positive effect on intelligence and memory has also been recorded, which is why melatonin is prescribed for deterioration of cognitive function and is included in the list of nootropics.

With all the positive properties, circadian rhythm correctors containing melatonin have another important quality that further increases their value - a high safety profile. They are very well tolerated with very few side effects. This is eloquently evidenced by the fact that most melatonin preparations are sold in pharmacies without a doctor's prescription.

To compensate for the deficiency of the hormone, it is enough to take 1 tablet of melatonin at a dosage of 3 mg half an hour before bedtime until unpleasant symptoms persist. At the same time, there is no need to worry about addiction - resistance or dependence on melatonin does not occur, and the duration of its use is not at all limited.

If you have a jet lag flight, you should start taking melatonin at bedtime the day before your trip and continue for the next 3-5 days. And the syndrome with the sonorous name of jet lag will bypass you.

Marina Pozdeeva

Photo istockphoto.com