Melatonin is a hormone produced by our body, or more precisely our brain - the pineal gland - and is also known as the “sleep hormone” because it helps to set our circadian rhythm (internal clock) and provokes a feeling of sleep. Melatonin is also produced in the gut and in most body cells, but it is the melatonin produced in the pineal gland that is responsible for sleep rhythms. It is produced more strongly in the dark, less so in the light, but the blue light from TV, mobile phone or tablet screens (even when it is dark) can block melatonin production.

As the body ages, the brain produces less of this hormone, so older people sleep less and their sleep is more fragile than, for example, young people. But younger people can also experience insomnia.

In situations where insomnia is a problem, you may become interested in medications or food supplements. It is important to note that there are two types of preparations:

• medicines and food supplements which this hormone - melatonin is added to. And since melatonin is produced by the human body, in preparations where melatonin is added, it is mostly an artificially synthesised hormone. Commercial melatonin, commonly used in the manufacture of food supplements or medicines, is mostly produced by using complex chemical synthesis. Although it is also possible to obtain natural melatonin from animals or micro-organisms, the most common hormones used in medicines and food supplements are synthetically derived hormones. And whether naturally derived or chemically synthesised, this hormone is artificially added to these preparations;
• medicines or supplements that do NOT contain melatonin, but the formula of effects of the preparation helps the body to produce melatonin on its own again.

Let's take a closer look at the effects of added melatonin on the human body.

Melatonin as a daily supplement

Melatonin-containing food supplements or medicines are most commonly used to help with sleep-related problems such as difficulty falling asleep, troubled sleep or delayed sleep phase - disorders manifesting as going to bed later and waking up later. Melatonin can also be used in blind people to treat circadian rhythm sleep disorders. However, the effect of this hormone on sleep quality and sleep duration is still under investigation.

Additional benefits

Some studies suggest that melatonin may be useful for more than just sleep problems. Although more research is needed, early studies suggest that melatonin may affect body temperature and lower nocturnal blood pressure, where hypertension is observed. On the other hand, studies on the effect of melatonin on blood sugar levels are controversial. Animal tests show that it can help with weight loss, but more research is needed to see if this is also true for humans. There are studies testing the usefulness of melatonin in managing manifestations of drug-addictive behaviour, but so far the results are not unambiguous.

Is it safe to take melatonin?

Remember - melatonin as a food supplement or medicine is a short-term solution, not a long-term one. It is generally safe for occasional use - up to 4 weeks, but researchers are not yet certain about the long-term effects of its use. It should be noted that the prolonged use of synthetic melatonin may reduce its effects, lead to hangover syndrome and reduce the body's production of natural melatonin. In any case, it is useful to remember:

• it may interact with medicines;
• you may have an allergic reaction to it;
• in older people, it can persist for longer in the body, causing daytime drowsiness;
• it may have side effects.

Drug interactions

As melatonin interacts with a range of medications, it is advisable to consult your healthcare professional before taking it. Medication groups that should not be combined with melatonin: 

• anticonvulsants or epilepsy treatment aids;
• contraceptive pills;
• anticoagulants (blood thinners) (e.g., aspirin, Hjertemagnyl® );
• blood pressure medicines;
• central nervous system depressants;
• diabetes medicines;
• diazepam (Valium, Valtoco);
• medicines that lower your seizure threshold;
• Fluvoxamine (Luvox or Fevarin);
• immunosuppressants (drugs that lower the body's defences) used to treat autoimmune diseases or after transplantation.

Side effects when taking melatonin

The most common side effects of melatonin are:

• headaches;
• dizziness;
• nausea;
• daytime drowsiness.

Other, less common side effects of melatonin may include:

• vivid dreams or nightmares;
• feelings of temporary depression;
• irritability;
• abdominal cramps;
• diarrhoea or constipation;
• urinary incontinence at night;
• mood swings;
• reduced alertness.

As melatonin can cause drowsiness, it is not recommended to drive or operate machinery within five hours of taking it.

Natural melatonin that we can consume with nutrition

Before taking synthetic melatonin, remember that the body naturally produces melatonin; it is even present in breast milk. Natural melatonin is also found in some food products. It is most abundant in eggs, fish and nuts, but can also be found in some types of mushrooms and grains.

Milk is one of the best dietary sources of melatonin. It also contains the amino acid tryptophan, which naturally increases melatonin and serotonin concentrations and helps you fall asleep more easily. If you are lactose intolerant, there are other options - such as sour cherries, goji berries or bananas, which contain melatonin, tryptophan, vitamin B6 and magnesium. 

Melatonin and serotonin are formed from the essential amino acid L-tryptophan, which we can only get through food or food supplements.

However, dietary tryptophan has to compete with other large neutral amino acids, with the result that dietary tryptophan, unlike tryptophan in food supplement form, does not necessarily increase tryptophan levels in the brain.

In any case, before resorting to medications for insomnia, try natural methods - sleep hygiene, relaxation and natural substances, including 100% natural food supplements that help the body produce melatonin itself.

To promote sleep, improve sleep quality and regulate circadian rhythms, we have developed SOMNUX - a 100% natural and effective food supplement made in Latvia without added melatonin.

It includes:

• Lavender (Lavandula angustifolia Mill.), which calms you down and helps you fall asleep;
• California poppy (Eschscholzia californica L.) - ensures stability of sleep;
• Vitamin D - ensures calcium absorption;
• calcium - helps the brain to make use of tryptophan;
• L-tryptophan - helps to produce melatonin naturally.

Learn more about the product here: SOMNUX