What is melatonin?
The Sleep Hormone
It is also called the “sleep hormone.” Melatonin plays a role in the sleep onset phase and in circadian rhythms (wake/sleep cycle). It is essential for quality and restorative sleep.
The pineal gland, located in the brain, naturally secretes it. It is synthesized from serotonin, which is itself produced by the amino acid tryptophan.
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It is also found in certain foods: tomatoes, nuts, rice, strawberries…
Unfortunately, its secretion can be disrupted by certain factors. Stress, age, screen exposure… decrease the blood levels of melatonin.
This causes difficulty falling asleep and sleep disturbances.
A Dietary Supplement
Taking melatonin as a supplement helps restore normal levels and improve sleep. It also alleviates certain disorders (insomnia, nighttime awakenings…) and the effects of jet lag.
It is available in capsules, tablets, or liquid form, in slow or fast release.
However, the ANSES (French Agency for Food, Environmental and Occupational Health & Safety) warns against its consumption, which is not recommended for certain people.
It can also cause side effects.
When is it contraindicated?
In cases of inflammatory or autoimmune diseases
People suffering from inflammatory diseases (Crohn’s disease, rheumatoid arthritis…) or autoimmune conditions should avoid consuming it.
Indeed, it acts on the production of inflammatory cytokines and has an immunomodulating effect. It can therefore disrupt the body’s inflammatory and immune mechanisms.
In the case of at-risk activities
Its consumption induces some drowsiness and slight fatigue. It is therefore not recommended for people engaged in at-risk activities or requiring increased vigilance.
The operation of vehicles or machinery, the use of power tools… is not compatible with melatonin intake.
In children and adolescents
Melatonin should be avoided in children and adolescents under the age of 18.
For the time being, we do not have sufficient studies and data on long-term effects.
Moreover, it may interfere with the production of somatotropin, the hormone that regulates growth in children.
In pregnant and breastfeeding women
During a normal pregnancy, melatonin levels increase progressively to support the child’s brain development. Supplementation is therefore unnecessary, except in cases of abnormal development.
Breastfeeding women, on the other hand, can transmit melatonin during lactation. This may alter the child’s circadian rhythms.
Finally, melatonin is not recommended in cases of asthma, epilepsy, and mood disorders. Consult a doctor if you are undergoing medication to avoid any risk of interaction.
What are its adverse effects?
Main side effects
It is possible to experience adverse effects after melatonin consumption. Among the most common are:
- headaches
- drowsiness
- fatigue
- gastrointestinal issues
- dizziness
- temporary depression
Stop consumption and consult a doctor if the side effects do not subside.
Usage Precautions
To avoid potential side effects, always follow the dosage indicated by the manufacturer. ANSES recommends not exceeding a dose of 2 mg/day.
Avoid smoking or drinking alcohol in conjunction with your doses.
It should be taken 30 minutes to 1 hour before bedtime.
