Think melatonin is just for outsmarting jet lag? Think again! It’s only active at night, but in those hours of darkness, melatonin can provide tremendous health benefits. Recent studies suggest this hormone bolsters immune systems; keeps cells from disintegrating and May even re-set the body’s aging clock.
What it is: A hormone found a naturally in the human body, melatonin is made by the pineal gland and falls slightly downstream of the powerful feel-good hormone, serotonin, in your brain chemistry, Melatonin is often called the hormone of darkness because it’s pumped out while you sleep and helps regulate the sleep-wake cycle.
The best reason to take a melatonin supplement: In supplement form, melatonin has long been used as an insomnia remedy and to help people working third shift as well as international jet-setters – and for good reason. Spanish researchers who recently reviewed eight studies found that melatonin helped 60% of users fall asleep faster and stay asleep longer. Other research suggests taking melatonin can cut the time it takes to fall asleep from 25 minutes to just 5 minutes.
What the latest research shows: Turkish researchers have linked melatonin‘s ability to scavenge destructive free radical molecules, protecting against Alzheimer’s and Parkinson’s diseases and other neurodegenerative diseases.
Dutch scientists have found that regular nighttime doses of melatonin lowers daytime blood pressure by as much as 6 points, probably because melatonin is involved in autonomic cardiovascular regulation, so by balancing your biological clock with melatonin you can also lower blood pressure.
Case reports in the journal Neurology show melatonin actually completely stopped those sudden stabbing “ice-pick” headaches, even for people who get them several times a day. Case studies at Philadelphia’s Thomas Jefferson University show melatonin gives relief to half of the subjects suffering from cluster headaches.
Stanford researchers found that a good night’s sleep helps fight cancer, and they give melatonin at least part of the credit, especially in preventing hormonally related cancers because of its ability to regulate estrogen production and overproduction. Various preliminary studies suggest melatonin may be helpful in preventing breast, ovarian and prostate cancers –and animal studies showed melatonin prevented breast cancer in 77% of a strain of mice prone to the disease, while 62% of those that did not get melatonin got cancer.
What’s more, melatonin just may be the Methusaleh pill! In one animal study, animals given melatonin increased their lifespans by an impressive 25% — translatable in human terms to helping you reach the century mark. In addition to neutralizing cell-damaging free radicals, melatonin helps strengthen the immune system, stabilizes the body’s clock and promotes a restful night’s sleep—all factors known to contribute to longevity.
Supplement savvy: Most people see the effects of melatonin in a week or two. Start by taking 1 mg an hour or two before bedtime. If needed, increase 1 mg every week up to 4 mg until you get relief. People with cancer need much higher doses and must be under medical supervision. Side effects include vivid dreams and rare reports of a hangover, which probably means your dosage is too high. People with severe allergies or autoimmune disorders and those taking steroids should not take melatonin. As always, check with your doctor before taking melatonin or any other supplement.
