What is melatonin ?
The sleep hormone
It is also called “the sleep hormone”. Melatonin affects the falling-asleep phase and the circadian rhythms (sleep/wake cycle). It is essential for quality, restorative sleep.
The pineal gland, located in the brain, secretes it naturally. It is synthesized from serotonin, which is itself produced from the amino acid tryptophan.
Also read | How to choose the best melatonin?
It is also found in certain foods : tomatoes, nuts, rice, strawberries…
Unfortunately, its secretion can be disrupted by certain factors. Stress, age, exposure to screens… reduce blood melatonin levels.
This leads to difficulty falling asleep and sleep disturbances.
A dietary supplement
Taking melatonin as a supplement helps restore normal levels and improve sleep. It also relieves certain disorders (insomnia, nighttime awakenings…) and the effects of jet lag.
It is available in capsules, tablets, or liquid form, in slow-release or fast-release.
However, 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.
In which cases is it contraindicated?
In cases of inflammatory or autoimmune diseases
People with inflammatory diseases (Crohn’s disease, rheumatoid arthritis…) or autoimmune diseases should avoid taking it.
Indeed, it acts on the production of inflammatory cytokines and has an immunomodulatory effect. It can therefore disrupt the body’s inflammatory and immune mechanisms.
When engaging in high-risk activities
Its consumption causes some drowsiness and mild fatigue. It is therefore not recommended for people engaged in hazardous activities or those requiring heightened alertness.
Driving vehicles or machinery, or using power tools… is not compatible with taking melatonin.
In children and adolescents
Melatonin should be avoided in children and adolescents under 18 years of age.
Currently, we do not have sufficient studies or data on long-term effects.
In addition, 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 gradually increase to support the child’s brain development. Supplementation is therefore not necessary, except in cases of abnormal development.
Breastfeeding women, in turn, can transmit melatonin during lactation. This can 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 on medication to avoid any risk of interaction.
What are its side effects ?
Main side effects
It is possible to experience adverse effects after taking melatonin. The most common include :
- maux de tête
- somnolence
- fatigue
- troubles gastro-intestinaux
- vertiges
- dépression passagère
Stop taking it and consult a doctor if the side effects do not subside.
Precautions for use
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 consuming alcohol when taking your doses.
The dose should be taken 30 minutes to 1 hour before bedtime.
