MELATONIN A NATURAL HORMONE…
Melatonin a natural hormone produced by the pineal gland. It is situated in the brain and produced in response to darkness. Melatonin acts on the body receptors to encourage sleep. It gets produced as soon as it gets dark and continues to peak until early hours of the morning. However, it starts reducing during the hours of daylight.
Sleep problems such as insomnia can be dealt with Melatonin, as a synthetic supplement, for short periods of time
Eye disease as well as age-related macular degeneration (AMD), may be reduced by Melatonin. Studies have shown that it helped protect retinas from further damage in most people tested.
According to these studies, Melatonin is a powerful antioxidant. It may even further protect the eyes from further damage by regulating the amount of light reaching the photoreceptors in the eye.
Research suggests that it plays other roles in the body apart from impacting on eye health or helping with sleep.
Jet lag
Jet lag occurs when traveling across several time zones. It can cause daily fatigue, disturbed sleep, and a feeling of overall discomfort.
Studies have also determined, that Melatonin can make these symptoms less severe and improve your sleep.
It has to be taken between the hours of 10.00 pm and 4.00 am to be most effective, and only for up to 5 days consecutives.
Possible Side Effects
Melatonin is a natural hormone. However The National Center for Complementary and Integrative Health (NIH) reports, that a 2015 review on the safety of melatonin supplements indicated that studies involving adults, critically ill patients, and surgical patients, only showed mild side effects. Some of those side effects included:
- Headache
- Dizziness
- Nausea
- Sleepiness.
To determine the possible long-term side effects of melatonin use, more studies are needed.
Interactions and Warnings
Consult your doctor before taking melatonin, specially if taking other medications, as it may slow the processing of certain medicines by the liver.
According to an article by The Medical News Today, some people should avoid it, including those who:
- take blood thinners or medicines to lower their blood pressure,
- diabetes sufferers,
- have a seizure disorder,
- those having had an allergic reaction to melatonin in the past,
- are taking drugs that suppress the immune system, such as after an organ transplant,
- have a bleeding disorder, such as haemophilia,
- suffering with dementia,
- have depression,
- take other drugs that cause drowsiness, such as benzodiazepines, codeine, alcohol, or barbiturates.
Alcohol, as with many other medications, has been reported to influence Melatonin effectiveness. As a result it should be avoided while supplementing with this hormone.
Melatonin in food
Some foods contain more melatonin than others and eating them as part of a healthy balanced diet, may produce health benefits by increasing the melatonin level in the blood.
Foods such as nuts like pistachio and almonds contain some of the highest levels of this hormone among plant foods. They are also high in antioxidants, minerals and healthy omega-3 fats.
Eggs also providing Protein and Iron amongst other nutrients and oily fish such as Salmon and Sardines, are also good sources. Oily fish is also a good source of Omega 3 Fatty Acids.
Milk is an old remedy used to help you fall sleep especially warm milk. There are also other foods such as grapes, mushrooms, peppers, strawberries, and tomatoes also known for their high levels of Melatonin.
More research needed to determine its full potential. However as with any other supplement, speak to your doctor before taking Melatonin.
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