What is melatonin?
Melatonin is an important hormone with a wide range of functions in the human body. It is often referred to as the 'sleep hormone' as it plays a key role in the sleep-wake cycle, but its effects go far beyond this. To cover the topic in detail, we will first look at the biological role of melatonin, its production in the body, the factors influencing its release and its use in medicine and as a dietary supplement.
Biological role of melatonin
Melatonin is produced in the pineal gland in the brain and is closely linked to the circadian rhythm, a 24-hour cycle that controls an organism's physical, mental and behavioural changes. At night, melatonin production increases, which prepares the body for sleep and promotes sleep depth. During the day, melatonin levels fall, leading to a more alert state.
In addition, melatonin has an antioxidant effect that can reduce cell damage caused by free radicals. It also plays a role in the regulation of the immune system and influences reproductive functions.
Production and regulation
Melatonin is normally produced in a circadian rhythm that is influenced by light and darkness. Light inhibits the release of melatonin, while darkness stimulates its production. This explains why people usually have higher melatonin levels at night than during the day. This process is controlled by input from the suprachiasmatic nucleus in the hypothalamus of the brain, which acts as an "internal clock".
In addition, various factors can influence melatonin production, including age, diet, stress and certain medications. Older people tend to produce less melatonin, which can lead to sleep disorders.
Use of melatonin in medicine
Due to its role in the sleep-wake cycle, melatonin is often used in medicine to treat sleep disorders. This can help with insomnia, jet lag or shift work. Melatonin supplements are available over the counter in many countries.
There is also evidence that melatonin can help in the treatment of certain conditions such as migraine-related headaches, tinnitus, attention deficit hyperactivity disorder (ADHD) and even cancer. However, research into these applications is still ongoing and further studies are needed to confirm the effectiveness of melatonin in these contexts.
Melatonin as a dietary supplement
In addition to its medicinal uses, melatonin is also used as a dietary supplement, particularly to improve sleep quality. Many people take melatonin supplements to treat sleep disorders or to adjust their sleep-wake cycle, especially when travelling across time zones.
In Germany and Austria, the legal regulation and availability of melatonin is subject to certain laws and regulations that govern the dosages, sale and use of the sleep hormone.
Melatonin studies: Scientific findings on efficacy
Melatonin has been the subject of numerous scientific studies on its effectiveness in regulating the sleep-wake cycle and other aspects of health. These studies provide important insights into the effect of melatonin on the human body and its potential applications.
Research on the effectiveness of melatonin for sleep disorders such as insomnia has shown that melatonin can prolong sleep duration, shorten sleep onset time and improve sleep quality. Studies have also shown that melatonin can be effective in treating jet lag and shift work disorder by helping to adjust the sleep-wake cycle and alleviate the symptoms of these disorders.
In addition, there is research on the use of melatonin for other health conditions such as migraines, tinnitus, attention deficit hyperactivity disorder (ADHD) and even cancer. Although further studies are needed to fully understand the effectiveness of melatonin in these areas, the results so far provide promising evidence of this hormone's potential.
What are the functions of melatonin in the body?
An adequate supply of melatonin is important because this hormone regulates and influences a variety of vital functions in the human body. To understand the importance of an adequate melatonin supply, let's look at the various aspects of how melatonin affects the sleep-wake cycle, brain health, the immune system, the ageing process and even the regulation of metabolism.
Sleep-wake cycle
The most obvious reason for an adequate supply of melatonin is its role in regulating the sleep-wake cycle. Melatonin is mainly produced at night and is a signal to the body that it is time to sleep. It helps to prolong sleep duration, improve sleep depth and reduce the level of wakefulness during sleep. A lack of melatonin can lead to sleep disorders such as insomnia, while an adequate supply can improve sleep quality and promote overall health.
Health of the brain
Melatonin also plays an important role in brain health. It has antioxidant properties that help protect cells from free radical damage. Free radicals are unstable molecules that cause cell damage and are associated with neurodegenerative diseases such as Alzheimer's and Parkinson's disease. By protecting nerve cells, melatonin can help reduce the risk of age-related brain diseases.
Immune system
Immune function is also influenced by melatonin. There is evidence that melatonin has an immunomodulatory effect by regulating the activity of immune cells and influencing inflammatory processes. A balanced immune system is crucial for defence against disease and maintaining health. Melatonin can help to optimise immune function and improve the body's response to infections.
Ageing process
The ageing process is associated with a decrease in melatonin production. Older people often have lower melatonin levels, which can contribute to sleep problems, decreased cell protection and increased susceptibility to age-related diseases. Maintaining an adequate melatonin supply can potentially slow down the ageing process and improve health in old age.
Metabolic regulation
Recent research suggests that melatonin also plays a role in the regulation of metabolism. It can regulate blood sugar levels, influence fat metabolism and even control appetite. An inadequate melatonin supply could contribute to metabolic disorders such as diabetes and obesity. By ensuring an adequate melatonin supply, these risks can potentially be reduced.
Melatonin against jet lag: simplifying adaptation to new time patterns
Jet lag occurs when the body's internal biological clock cannot immediately adjust to a new time zone, especially when travelling across multiple time zones. Melatonin can help facilitate adaptation to new time patterns by influencing the body's circadian rhythm.
Studies have shown that taking melatonin before bedtime during the first few days after arriving in a new time zone can help the sleep-wake cycle adjust more quickly. It can help to shorten the time it takes to fall asleep and improve sleep quality, leading to faster recovery from jet lag symptoms.
The optimal dosage and timing of melatonin intake to treat jet lag may vary depending on individual factors such as travel route, time difference and personal response to the hormone. It is advisable to consult a doctor before travelling or taking melatonin to treat jet lag in order to obtain the correct dosage and recommendations for use.
Melatonin intake: time period and combination with other agents
The time period for taking melatonin can vary depending on the purpose of use. For the treatment of sleep disorders, melatonin is typically taken about 30 minutes to an hour before bedtime to achieve an optimal effect. When using melatonin to adjust to jet lag, the dosage can be adjusted according to travel plans and the new time zone.
It is important to note that melatonin alone is not sufficient in all cases and may need to be used in combination with other remedies or behavioural changes. For example, relaxation techniques, sleep environment optimisation or lifestyle changes in addition to melatonin intake can help to improve sleep quality.
Before taking melatonin in combination with other agents, it is advisable to consult a doctor to assess possible risks and ensure safety.
What makes melatonin different from other sleep aids?
Melatonin has several advantages over other sleep aids that make it an attractive option for people who have trouble sleeping. Here are some of the key benefits of melatonin compared to traditional sleep aids:
Natural substance
A major advantage of melatonin is that it is a natural hormone that the body produces itself. Unlike many synthetic sleep aids, which contain chemical compounds that do not occur naturally in the body, melatonin is a substance that already exists in our organism. This makes it more appealing to many people as they feel more comfortable taking something natural.
Low addictive potential
Melatonin has a lower addictive potential compared to some prescription sleeping pills, especially benzodiazepines. Because melatonin is a hormone and does not have the same addictive effects as some of the stronger sleep medications, it is often considered a safer option, especially for long-term use.
Fewer side effects
In general, melatonin has fewer side effects than many other sleep aids. This is because it occurs naturally in the body and is usually well tolerated. Some of the most common side effects of melatonin can include headaches, dizziness, gastrointestinal discomfort and temporary drowsiness the next day. In comparison, other sleep aids can have more serious side effects such as memory problems, hangover effects or the risk of dependence and withdrawal. The LipoMolecule carrier system of LipoVibes in particular reduces potential side effects to an absolute minimum, as no high dosage is required to achieve a very good effect.
Improvement of the sleep-wake cycle
Melatonin not only acts as a sleep aid, but also regulates the sleep-wake cycle in a natural way. By preparing the body for sleep and improving sleep duration and quality, it can help to maintain a healthy sleep rhythm in the long term. This effect is particularly useful for people who suffer from jet lag, shift work or other circadian rhythm disorders.
Flexibility in dosage
Melatonin comes in various dosage forms, from low doses to higher concentrations, depending on individual needs and the body's response. This allows for some flexibility in adjusting the dosage to achieve the best effect. In contrast, many prescription sleep aids have a set dosage that cannot be adjusted as easily.
Availability without a prescription
In many countries, melatonin is available as an over-the-counter supplement, which means it can be purchased without a doctor's prescription. This makes it more accessible for people who suffer from occasional sleep problems and are looking for a safe and effective solution without having to see a doctor.
