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The hormone melatonin is naturally produced by the pineal gland, a cone-shaped structure in the brain. Melatonin penetrates cell membranes (particularly those in the brain) to provide protection against free radicals throughout all our cells. The body's pattern of melatonin production is similar to that of the other "anti-aging" hormones, human growth hormone (HGH) and dehyroepiandrosterone (DHEA). Throughout early life, melatonin is produced in abundance. Shortly before puberty, though, the production of melatonin begins to drop, and then continue to decline steadily as we age. Melatonin increases the production of immune system cells throughout the body, which is extremely important for people over age 40, who will suffer a progressive decline in immune function as part of the normal aging process. Melatonin promotes restful sleep, but it is also one of the most powerful antioxidants known. It crosses the blood/brain barrier to stimulate the immune system and aid the body in resisting cancer.
LONG TERM EFFECTS OF MELATONIN
Research has demonstrated that melatonin may have several profound long-term effects on the body. As one of the most powerful antioxidants ever discovered - with a greater range of effectiveness than vitamin C, vitamin E, or beta-carotene - melatonin helps prevent harmful oxidation reactions from occurring. In this way, melatonin may prevent the changes that lead to hypertension and heart attack, and may reduce the risk of certain kinds of cancer. Indeed, research has indicated that many age-related problems are caused by declining levels of melatonin, which leave the body less able to prevent and repair oxidative damage. Melatonin also has been found to stimulate the immune system; have a major role in the production of estrogen, testosterone, and possibly other hormones, helping to prevent cancers involving the reproductive system; and slow the growth of existing malignancies. Recent studies suggest that if melatonin is taken in the mornings, tumor growth may be stimulated, but if it is taken in the evenings, it has a retarding effect on tumor growth. In addition, as melatonin is secreted cyclically, in response to the fall of darkness at the end of each day, the hormone helps our bodies keep in sync with the rhythms of day and night. Thus, melatonin helps to regulate sleep.
MELATONIN USES IN MEDICINE & MAINTAINING HEALTH
Melatonin is most commonly used to induce drowsiness and improve sleep patterns; however, numerous studies have shown that Melatonin protects against almost every disease associated with aging including cardiovascular disease, osteoporosis, age-associated immune impairment, and Alzheimer's and Parkinson's disease, as well as against aging itself. Another popular use of Melatonin is for easing the effects of jet lag.
Research on melatonin continues, and with it, knowledge is increasing about the functions of melatonin in the body and the effects of melatonin supplementation. Both human research studies and anecdotal evidence indicate that melatonin supplements can be an effective and side-effect-free sleep aid both for adults suffering from insomnia and for children with autism, epilepsy, Down syndrome, cerebral palsy, and other problems that can cause sleep disorders. Animal and other laboratory research indicates that melatonin supplementation may help prevent age-related disorders, and perhaps extend life. Melatonin can be taken to ease PMS symptoms; stimulate the immune system; prevent memory loss, arteriosclerosis, and stroke; and treat cancer and Alzheimer's disease.
MELATONIN SAFETY & INTERACTION INFORMATION
Melatonin should not be taken by people using certain antidepressants. The interaction between melatonin and certain antidepressants can cause a stroke or heart attack.
Although no toxic levels of melatonin have been found, some researchers feel that certain people probably should not use this supplement until further information is available. Included in this category are pregnant and breastfeeding women; people with severe allergies or autoimmune diseases; people with immune system cancers, such as lymphoma and leukemia; and healthy children, who already produce sufficient amounts of the hormone. Since high doses of melatonin have been found to act as a contraceptive, women who wish to become pregnant might be also want to avoid taking the supplement.
Safety in young children, pregnant or nursing women, or those with severe liver or kidney disease is not known.
MELATONIN DOSAGE INFORMATION
The standard dose for adults is 1 tablet 20 minutes before bedtime. Always read product label directions before use.
Melatonin should be taken two hours or less before bedtime. This schedule is designed to release the added hormone at the same time that natural production peaks. A sustained-release form is best if you frequently awaken after several hours' sleep; a sublingual form is best if you are very ill or suffer from malabsorption. When you awaken after melatonin-assisted sleep, you should feel refreshed - not tired or groggy. If you do experience grogginess, you should reduce the dosage. (To learn how you can maintain or increase your melatonin levels through daily routines, see Maintaining Your Melatonin Level Naturally, below.)
MAINTAINING YOUR MELATONIN LEVEL NATURALLY
As darkness falls at the end of each day, melatonin production rises. In the morning, when daylight hits the retina, neural impulses cause production of the hormone to slow. Clearly, light and darkness are the primary factors that set the rhythms of melatonin production. However, they are not the only factors involved. In fact, it has been found that a variety of regular daily routines can strengthen the rhythm of melatonin production. Here are a few simple ways in which you can help your body maintain high levels of this important hormone:
- Eat regular meals. The rhythm of melatonin production is strengthened by regular daily routines. Keep you mealtimes as regular as possible to keep your body in sync with the rhythms of the day.
- Keep your diet light at night. When melatonin production begins after nightfall, the digestive process is slowed. Thus, any heavy foods eaten close to bedtime may lead to digestive problems, which can make it difficult to sleep. To get the sleep you need, eat small, light meals in the late evening.
- Avoid stimulants. Stimulants like coffee, tea, and caffeine-containing medications and colas can interfere with melatonin production by interfering with your sleep. As much as possible, eliminate these stimulants from your diet and lifestyle.
- Avoid exercising late at night. Vigorous activity delays melatonin secretion. If you exercise in the morning, you will reinforce healthful sleeping habits that lead to regular melatonin production. For best results, do your morning exercise out of doors, in the morning light.
MELATONIN SUPPLEMENTS & PRODUCTS
Deep Dreams Sleep Aid Formula, 30 Tabs
TriMedica's Deep Dreams is the only sleep aid formulated that closely replicate your body's nocturnal pattern of melatonin release.
Melatonin Cream Supplement, Life-Flo, 2 oz.
From being a natural sleep regulator to providing the body with a potent anti-oxidant, Life-Flo's Melatonin Cream, Melatonin Supplement, is a superior choice for those looking for better health and anti-aging nutrients.
Melatonin, Natural Peppermint Flavor, Vegetarian, 1 mg, 60 Lozenges
As a naturally-occurring hormone, supplemental melatonin may promote a more restful sleep. The natural peppermint flavor matches the top selling melatonin lozenges. Xylitol and sorbitol are better for dental health than other sugars and this melatonin supplement is 100% Vegan / Vegetarian. Take 1 tablet 30 to 60 minutes before bedtime. Gluten free
Melatonin, Pharmaceutical Grade, NOW Foods, 3 mg, 60 Caps
Melatonin is a naturally-occurring hormone produced by the pineal gland that plays a role in the regulation of the sleep-wake cycle.
Melatonin Sublingual Supplement, Orange Flavored, Source Naturals, 2.5 mg, 60 Tabs
Source Naturals Melatonin is easy to use and has a nice orange flavor. Melatonin is a neurohormone produced in humans by the pineal gland. A favorite of travelers for jet lag, it governs the body's circadian rhythms. Melatonin is also a potent antioxidant.
Melatonin Sublingual Supplement, Peppermint Flavored, Source Naturals, 60 Tabs
Source Naturals Melatonin is easy to use and has a nice peppermint flavor. Melatonin is a neurohormone produced in humans by the pineal gland. A favorite of travelers for jet lag, it governs the body's circadian rhythms. Melatonin is also a potent antioxidant.
Melatonin Supplement, Time-Released, NOW Foods, 1 mg, 100 Tabs
NOW Foods Melatonin Supplement is specially designed to mimic the typical nighttime release pattern of melatonin.
MetaRest With Melatonin, Natural Sleep Aid, 60 Caps
MetaRest with Melatonin combines two of the most potent ingredients found in nature to help reduce nighttime wakefulness.
NutraSpray Melatonin, Orange Flavor, Source Naturals, 1.5 mg, 2 fl. oz.
This Sublingual Source Naturals Melatonin Spray comes in a nice orange flavor and is a favorite of travelers for jet lag as it governs the body's circadian rhythms. Melatonin is a neurohormone produced in humans by the pineal gland. Melatonin is also a potent antioxidant.
Sublingual Melatonin Supplement, Nature's Way, 2.5 mg, 100 Lozenges
Nature's Way Sublingual Melatonin Supplement is formulated into an advanced sublingual form. Sublingual dosing is the most rapid way to absorb certain nutrients.
Uber Rest, Pure Pharmaceutical Grade L-Trptophan, 500 mg, 60 Caps
Psychiatrists, medical practitioners, and nutritionists, alike, have long recognized the importance of pure L-Tryptophan for maintaining good heath and supporting mood and sleep.
FOR PETS
Natural Pet Calmer, Happy Traveler, Pet Supplement, 500 mg, 30 Caps
Ark Naturals, A safe all natural pet supplement, herbal calming formula for stressed, nervous, or anxious pets.
MELATONIN SUPPLEMENTS & INFORMATION LINKS
Herbal Remedies: Melatonin Information
Herbal Remedies: Melatonin Supplements & Products
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MoonDragon's Alternative Health: The Value of Sleep
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