What does it do?
Melatonin is normally released by our brain in response to lowering light levels throughout the day. Thus, the amount released increases later in the day until it peaks during the night. It is this high level at night that makes us drowsy and ready for bed. In addition to sleep regulation, melatonin also cues the body to release growth hormone and sex hormones, which are used during sleep to repair body tissues and normalize hormone levels.

Melatonin Levels
Although our melatonin levels cycle throughout the day, the total amount of melatonin produced by the body naturally declines as we age.  Researchers believe that reduction in melatonin may be partly responsible for the aging process because as it declines so do levels of other hormones that allow the body to repair itself during sleep. Interestingly, low levels of melatonin have also been found in many children with ASD (autistic spectrum disorders). Supplementation has been found to help reduce sleep disturbances in autistic children. For more information on autism, please click here.

Antioxidant
Exposure to free radicals through sunlight, pollution, smoke and chemicals increases our risk of cancer, and promotes the physical signs of aging. Free radicals are unstable molecules with an unpaired electron that are extremely reactive, and damage surrounding cell membranes, fats, and fat-soluble vitamins and nutrients.  Fortunately, melatonin is a powerful antioxidant that protects the body from free radicals, and therefore reduces the daily damage to body tissues from the environment.  Melatonin is recommended by natural health practitioners for: insomnia, jet lag, aging, cancer, frequent colds and flus, PMS, memory loss, arteriosclerosis, stroke and Alzheimer's disease.

How can I take melatonin?
Melatonin can be purchased in capsules or tablets.  They should be taken approximately 2 hours prior to bed to mimic the natural release of the hormone.  Sublingual tablets are available for individuals with an impaired ability to absorb nutrients in the digestive tract.  If you wake frequently during the night, a sustained release tablet may give your the most beneficial results.  It is often a good idea to start with a lower dose first and work your way up to larger ones, to avoid difficulty waking in the morning. If you awake feeling groggy decrease your dosage.

What if I don't want to take melatonin directly?
To enhance the body's production of melatonin without taking melatonin itself there are a few different options.  Protein intake is important because it contains the amino acid tryptophan, a precursor to melatonin.  A supplement called 5-HTP is an activated form of tryptophan that can also be supplemented to indirectly help with the production of melatonin.  For more information on 5-HTP, please click here. Vitamin B6 (pyridoxine) acts in the manufacture of melatonin from tryptophan and serotonin.  The absorption of B6 is improved if all of the B complex vitamins are taken along with it. For more information on vitamin B6, please click here.

Important Information
Many prescription medications decrease the body's ability to synthesize melatonin, including: oral contraceptives, estrogen, hydralazine, loop diuretics, penicillamine, theophylline, beta-blockers, benzodiazepines and isonazid. If you are using any of these medications and are having difficulty sleeping, melatonin may help you to once again get a full night's sleep.