Melatonin is best known as the body’s natural “sleep hormone”. Its role in the day–night rhythm also makes it an interesting ingredient for modern food supplements.
What Is Melatonin?
Melatonin is a hormone produced mainly by the pineal gland in the brain. It helps to regulate the sleep–wake cycle and to synchronise the body’s internal clock.
As darkness increases, the body’s melatonin production rises, signalling that it is time to rest. The production and breakdown of the hormone vary from person to person and are influenced by factors including age, individual sleep patterns and exposure to light.
Taking melatonin as a food supplement can support this process and may be used in connection with sleep disorders such as insomnia.
What Makes Melatonin Interesting?
An analysis of several studies found that melatonin can reduce the time taken to fall asleep and contribute to a longer total sleep duration. Melatonin may also help to alleviate feelings of jet lag.
Beyond its role in the sleep–wake cycle, melatonin has antioxidant properties which may help to reduce cellular damage caused by free radicals and slow the ageing process. A comprehensive review describes research into its antioxidant, immunoregulatory and anti-inflammatory properties. Researchers are also investigating possible links with the immune system as well as with cardiovascular and brain function. Further areas of research include sleep problems associated with ADHD and autism, as well as potential mechanisms relating to cancer.
A Versatile Ingredient
Melatonin offers a range of possibilities for product concepts relating to sleep onset, travel and changes to the day–night rhythm. The dosage and time of intake should be carefully tailored to the intended use and health-related information.
Melatonin is a hormonally active substance and should not be taken on a long-term basis. Possible adverse effects include daytime drowsiness, reduced alertness, headaches, dizziness and gastrointestinal discomfort. It may also impair the ability to drive or operate machinery.
Pregnant or breastfeeding women, children, adolescents, people with pre-existing medical conditions and those who take medication regularly should not use melatonin without first consulting a healthcare professional.
Quellen
German Federal Institute for Risk Assessment (BfR) (2024): Melatonin als unbedenkliche Einschlafhilfe?
European Commission: Commission Regulation (EU) No 432/2012 Establishing a List of Permitted Health Claims Made on Foods.
Kamfar et al. (2024): Comprehensive Review of Melatonin as a Promising Nutritional and Nutraceutical Supplement. Heliyon, 10(2), e24266.