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What are the negative effects of a melatonin deficiency and what can you do to improve levels of this sleep-regulating hormone?
Melatonin, which has the chemical name N-acetyl-5-methoxytryptamine, is involved in circadian rhythms. Many species produce melatonin, including animals, fungi, bacteria, and plants.
In humans, the hormone helps our bodies recognize the onset of darkness and respond accordingly to initiate sleep and perform other actions. Thus, melatonin deficiency can have a significant negative effect on your physiological well-being, including sleep regulation, maintenance of blood pressure, and reproductive activities.
Recognizing signs of deficiency in melatonin is important for healthy maintenance of these physiological activities. A melatonin supplement is one way to increase levels, but there are other natural interventions you can use as well.
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The Importance of Normal Melatonin Levels
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Melatonin is a hormone that is produced by the pineal gland in the brain. Melatonin is only released by the body at certain times of day, which allows the hormone to affect the regulation of day-night cycles.
Melatonin synthesis is triggered by darkness and inhibited by light. This means that the body’s levels of this chemical are highest during the nighttime.
For infants, melatonin levels are highest between midnight at 8:00 a.m. As individuals progress through adolescence, the timing of melatonin release becomes delayed somewhat, leading to later sleep onset and later waking times.
A number of different things can disrupt the cyclic release of this hormone. Jet lag, working at night, excess exposure to light and dietary deficiencies can all disrupt normal melatonin levels.
Symptoms of Melatonin Deficiency
There are several possible symptoms of melatonin deficiency, most of which relate to circadian rhythms. The most prominent complaint is often sleep dysregulation.
Low levels of melatonin or the body’s failure to release melatonin at the correct times can cause severe difficulty initiating and maintaining high quality sleep. The following are signs of low melatonin:
- Insomnia
- Difficulty falling asleep at night
- Awakening during the night and having difficulty getting back to sleep
- Being easily awakened during the night
- Restless sleep
- Feeling unrefreshed in the morning
- Waking very early in the morning without being able to get back to sleep
- Lack of dreams
- Menstrual cycle irregularities, such as missed periods or unusual menstrual flow
- Fatigue
- Confusion or forgetfulness
- Depressed mood
- Premenstrual syndrome
- High sensitivity to stress
- High blood pressure
- Blood clots
- Increased risk of heart attack or arrhythmias
Effects of low melatonin in children and infants can be more challenging to notice. Signs of low melatonin in infants include irritability and difficulty maintaining sleep (at a more severe degree than other children his or her age).
Causes of Melatonin Deficiency
Aging is a common cause of melatonin deficiency, as the human body naturally produces less of this hormone as we grow older. This means that older adults are at greater risk of deficiency, with some older individuals producing almost no melatonin at all.
However, melatonin deficiency can affect a person at any age. The following are some causes of low levels of this sleep hormone:
- Chronic stress, which causes hormonal dysregulation
- Having low exposure to natural light during the daytime (e.g., working in a dark office room)
- High exposure to light at night (e.g., from a lit computer screen or phone)
- Lack of sleep
- Travel across time zones (e.g., jet lag)
- Working a night shift
- Nutrient deficiencies
Melatonin deficiency in children and infants may be caused by disrupted sleep schedules, making it important to ensure your child has a regular sleep routine.
Treatment for Melatonin Deficiency
The best way to overcome deficiency is to take supplementary melatonin. The use of melatonin supplements has been explored for numerous medical conditions.
These supplements may be effective for the following uses:
- Sleep-wake cycle disturbances, including for children or adolescents
- Delayed sleep phase syndrome, in which it is difficult to fall asleep
- Circadian rhythm sleep disorders
- Insomnia caused by use of beta blockers
- Endometriosis
- High blood pressure
- Insomnia, particularly in elderly individuals who have poor sleep quality
- Jet lag
- Sedation before administration of anesthesia
- Thrombocytopenia
Women wishing to become pregnant should be cautious when taking melatonin supplements, as it may inhibit ovulation at high doses.
The long-term effects of low melatonin on the well-being of a developing fetus are unknown, but researchers have not yet examined the safety of this supplement in pregnancy.
Thus, pregnant women should consult their doctors before using melatonin. Also ask your child’s pediatrician before using supplements to treat deficiency in children.
How to Boost Melatonin Levels
Certain lifestyle changes may also improve melatonin deficiency. For example, people with dysregulated sleep hygiene, such as those who work night shifts, often experience the negative effects of low melatonin.
Improving sleep hygiene by maintaining a regular bedtime, avoiding drinking caffeine or alcohol in the evening, avoiding daytime naps, exercising, and increasing exposure to natural light can help to reduce symptoms.
Dietary factors may also affect melatonin production and release. Tryptophan is an amino acid that is converted to the neurotransmitter serotonin, which is a precursor to melatonin.
Increasing consumption of turkey, chicken, steak, pumpkin seeds, and milk may boost your tryptophan intake and thus promote synthesis of this hormone.
Finally, using other herbal supplements, such as valerian root, chamomile tea, or kava, in conjunction with melatonin supplements may improve sleep quality.
Effective Dosage of Melatonin
Melatonin supplements are typically taken orally, although intravenous or sublingual formulations are also available. It is available in both slow-release and faster-release formulations.
The dosage of melatonin you need depends on your health background and any medical conditions. A typical dose of melatonin ranges from 2 mg to 5 mg, although higher doses (e.g., 10 mg) may be appropriate in some cases.
Your doctor can help you determine what dosage will work best for you.
Side Effects of Melatonin Pills
Melatonin is typically well tolerated and has a low side effect profile. Some possible side effects include:
- Headache
- Dizziness
- Nausea
- Daytime sleepiness
Because of its tendency to cause drowsiness, people should not drive or operate heavy machinery for five hours after taking melatonin. In rarer cases, melatonin may cause more serious side effects, such as:
- Depressive symptoms
- Mild anxiety
- Abdominal cramping
- Irritability
- Mild tremor
- Reduced alertness
- Disorientation or confusion
- Low blood pressure
- Seizure
More serious side effects are rare, but it is important to monitor your response in case of these adverse events.
Melatonin may interact with some other drugs, including anticoagulants, anticonvulsants, anti-diabetes medications, high blood pressure medications, benzodiazepines, caffeine, central nervous system depressants, certain oral contraceptives, immunosuppressants, methamphetamine, and warfarin.
Exercise caution when beginning to take a supplement to alleviate melatonin deficiency. Consult your doctor or pharmacist if you are unsure of the cumulative effects of melatonin and other medications you take.
- http://www.sleepcouncil.org.uk/how-to-sleep/diet
Article last updated on: March 12th, 2018 by Nootriment