Melatonin - The Sleep Cycle Supplement

[Times Roman]

We all know how important proper rest is for muscular growth. But little attention if often given to the quality of our sleep. This excerpt might be a worth while read...

http://www.futurescience.com/melatoni.html

MELATONIN - The Sleep Cycle Hormone
The hormone melatonin is the primary controller of circadian (day/night) bio-rhythms. Some studies indicate that it may also be a central regulator of the hormonal component of the aging process. It is likely that this is only partly true.

Most of the melatonin in the human body (except for the intestine) is secreted by the pineal gland, a small pine-cone-shaped gland located near the center of the brain. The pineal gland receives information from the optic nerve about the ambient light level and adjusts its melatonin output accordingly.

Bright light suppresses the output of melatonin. Ordinary indoor lighting does not. After sunset, the pineal gland responds to the decreased light levels by greatly increasing its output of melatonin. After a few hours, blood melatonin levels reach a point where sleep is induced. Melatonin levels usually peak two to four hours after the onset of sleep and decrease gradually during the remaining sleep period. Daylight inhibits the production of melatonin, and levels of melatonin usually reach a minimum sometime during the afternoon.

Irregularities in melatonin production can cause sleep problems, lethargy and mood disorders.

Production of melatonin usually becomes more sluggish with increasing age. The total amount of melatonin produced is decreased substantially and the day/night cycling often becomes less pronounced.

Melatonin is a powerful antioxidant; more importantly, it is one of the few antioxidants that can penetrate into the cell's mitochondria. The mitochondria is the energy-producing part of a cell that contains its own DNA. The fact that nearly all of the antioxidants in nutritional supplements do not enter the mitochondria is believed to be the main reason that ordinary antioxidants do not noticably extend lifespan and only minimally slow the aging process. Melatonin does appear to protect the mitochondria from oxidation damage.

(Alpha lipoic acid or R-lipoic acid may be superior to melatonin in protecting mitochondria from oxidative damage, especially when combined with acetyl-l-carnitine.)

Some animal studies have shown that melatonin reverses stress related suppression of the immune system. A number of animal studies have shown that melatonin reduces the incidence of some types of cancer, especially estrogen-mediated cancers such as breast cancer. Experiments to confirm these effects in humans have not yet been completed. Some researchers suspect, however, that the melatonin suppression due to artificial lighting during this century may be a contributor to the rise in breast cancer rates since sufficiently bright artificial light will suppress melatonin production. This does not mean that one should avoid artificial lighting. It is just as important to have several waking hours with low melatonin levels as it is to have several hours in the period just before and during sleep with high melatonin levels.

In laboratory mice, oral melatonin in one experiment increased life span to 931 days compared to a life span of 755 days for mice on an identical regimen without supplemental melatonin.

Melatonin has been safely used in humans for years, principally to reset biological clocks. Many people have found melatonin to be very useful in jet lag and other situations where the day/night cycle of the human body must be quickly reset. It has been shown to be useful in the insomnia associated with aging. It has other potential uses as a natural sleeping pill and (in conjunction with other therapies) in the treatment of Seasonal Affective Disorder and some forms of depression.

One important development in melatonin research has been the use of melatonin in combination with estrogen or progestin. Research has been done in hopes of producing an estrogen-free birth control pill that would have significantly fewer side effects (both long-term and short-term) than current birth control pills. Although the research yielded encouraging results, no company was able to bring a product to market on the basis of the research.

A combination of melatonin and natural estrogen for estrogen replacement therapy has undergone limited testing for use in post-menopausal women. Melatonin seems to multiply the effectiveness of estrogen and allow reduction in estrogen dosage to about 25 percent of what is normally required without a large dose of melatonin, however the interaction of melatonin and estrogen is very complex.

Although melatonin is absorbed when taken in capsule form, among different individuals, there is at least a 25:1 ratio in how well it is absorbed. (One study indicated a 300:1 ratio.) The average oral dose is about 3 daily 30 minutes to 3 hours before sleep. Because of the very wide range of individual variations in oral melatonin absorption, melatonin tablets are available in doses of 0.3 mg. to 10 mg. Only individual experimentation can determine the proper dosage and timing for any particular individual.

It is important that melatonin not be taken shortly after awakening. If the timing of melatonin dosing is incorrect, it can severely disrupt sleep patterns. In susceptible individuals, incorrect timing of the melatonin dose may also induce mania or depression. Some individuals absorb melatonin much more slowly than others, and some melatonin pills take longer to dissolve than others. Most people who experience lethargy or depressed mood after taking melatonin are experiencing a problem with timing.

In people with Seasonal Affective Disorder (SAD) or Delayed Sleep Phase Syndrome (DSPS) a therapy that is often quite effective is the combination of bright light to suppress melatonin at one end of the 24-hour cycle and oral melatonin at the opposite end of the cycle. Melatonin alone is not effective in Seasonal Affective Disorder, and may even make the problem worse.

(SAD is usually manifested by lethargy or depression in the winter. Those with DSPS are night-owls in the extreme, with natural sleep onset times well after midnight and natural awakening times typically late morning or early afternoon.)

There are large individual variations in the levels of lighting that suppress melatonin production. The human melatonin suppression mechanism seems to be slightly more sensitive to the green portion of the visible spectrum. Fluorescent lights are usually used for therapeutic melatonin suppression because they are much more cost-effective, especially when very bright lighting is necessary. Although even the cheapest fluorescent lights will work for this purpose, many people are uncomfortable with ordinary fluorescent lighting. This problem can usually be alleviated by using a broad spectrum light to reduce perceived glare and a high-frequency electronic ballast to eliminate flicker. Compact fluorescent lights are also available with a broad (daylight) spectrum of natural color.

Propanolol (Inderal), a common medication for reducing high blood pressure, also inhibits the production of melatonin, and may be useful for inducing proper melatonin cycling. Many individuals have reported success in treating their Seasonal Affective Disorder by taking propanolol in the morning and melatonin at night. People who are using long-acting beta blockers along with an alpha blocker for the treatment of high blood pressure may be almost completely surpressing their natural melatonin production. One significant exception to this is carvedilol, a unique combination alpha and beta blocker, which does not seem to suppress melatonin release.

It has recently been found that low frequency electromagnetic fields may inhibit the production and biological activity of melatonin. This includes the magnetic fields induced by 60-cycle household power. The extent of this problem is a very controversial subject. The only problem most people are likely to encounter in this regard is when using electric blankets. Some electric blankets surround an individual with sufficient low-frequency electromagnetic fields that melatonin may be inhibited exactly when it is needed most. All of the newer electric blankets on the market, though, have been specifically designed to minimize this problem.

Virtually all of the melatonin supplements sold in the United States use pure synthetic melatonin mixed with an inert substance such as micronized cellulose. In the past, some of the melatonin supplements sold in Europe have reportedly been made from the pineal glands of cattle. (I have some doubts about the accuracy of those reports.) This "natural" melatonin has caused some concern because many European cattle have been afflicted with slow acting viral infections of the brain or with prion diseases. Many of these "slow viruses" are difficult to kill with conventional sterilization methods used on glandular tissue and the abnormal proteins called prions are even more difficult to suppress. So far, there have been no reported cases of viral brain diseases in humans taking European melatonin supplements, but there is a very real risk in using the "natural" product. All of the melatonin products now found in health food stores are the synthetic product. The sale of melatonin is severely restricted in some countries.

No significant adverse effects of synthetic melatonin supplements have been reported. Animal experiments, however, indicated a somewhat shortened life span if regular supplementation is begun when the animals are too young. This suggests it may be unwise for persons under about age 35 to use melatonin every night. There seems to be no problem with occasional use, though, by adults of any age.

Several books were published during 1995 that provide an excellent overview of melatonin and information about the practical aspects of using melatonin supplements. Two of the best books are listed below. Both books also contain numerous references to the scientific studies reported in medical journals. Anyone planning to use melatonin supplements on a regular basis should purchase and read at least one of these books.


(In my opinion, the Reiter and Robinson book is the best. The Pierpaoli and Regelson book reports on anti-aging studies that are potentially the most important, but these studies leave many important unanswered questions.)

[steroid.com 1]

It's a great hormone and thanks for posting TR!!!

Best to take sublingual and up to 9mg per night.

Work your way up starting with 3mg then 6mg then 9mg.

[Times Roman]

I usually take 4 or so per night (3mg ea), two at first, then another 20 minutes later, then the final.

for those that haven't taken melatonin before, just be aware that some people may wake up in the middle of the night. it is OK to take another tab or two if you so desire. I sometimes do this, but not too often.

Additionally, many report that taking melatonin will give them some very vivid dreams. Personally, i find the dreams very entertaining....

[GotNoBlueMilk]

I have seen posts and experienced myself the problem of taking too much. A little is good, but if you take too large a dose you no longer get the sleep benefit. I haven't taken it in a long time, so I don't remember what the max effective dose for me was. I want to say 10 mg pills for me were too much, but I could be off on that.

[HRTstudent]

SHR host Carl Lanore talked about this before with Dr Crisler. Dr Crisler himself said he used 10mg per night. Carl said if he used over 12mg then it worked against his sleep and he would get high anxiety.

It seems to me that a little goes a long way. I only use melatonin very sparingly though as I have no trouble falling asleep.

[Times Roman]

SHR host Carl Lanore talked about this before with Dr Crisler. Dr Crisler himself said he used 10mg per night. Carl said if he used over 12mg then it worked against his sleep and he would get high anxiety.

It seems to me that a little goes a long way. I only use melatonin very sparingly though as I have no trouble falling asleep.

this is why i only take 2x 3mg the first dose. if i get drowsy, then i just turn off the tv and sleep. i think one can build up a tolerence, not sure.

[startingnew]

Good article.I only take 3-4 1mg tablets a night but so far they've worked very well.For my lack of being able to sleep I was taking valium but the melatonin has actually replaced that.Might not hurt to up my dosage since it seems good for other things as well.I do have some interesting dreams but don't know if it's the melatonin or the test,or both.Sometimes my dreams can be,well...quite nice lol.My TRT Dr recommended I take the melatonin along with vitamin D at night.He frowned pretty hard on the valium prescribed by my regular Dr.

[steroid.com 1]

Good article.I only take 3-4 1mg tablets a night but so far they've worked very well.For my lack of being able to sleep I was taking valium but the melatonin has actually replaced that.Might not hurt to up my dosage since it seems good for other things as well.I do have some interesting dreams but don't know if it's the melatonin or the test,or both.Sometimes my dreams can be,well...quite nice lol.My TRT Dr recommended I take the melatonin along with vitamin D at night.He frowned pretty hard on the valium prescribed by my regular Dr.

How quickly Docs are to just prescribe instead of diagnosing....

[xtitan1]

I can't seem to tell a difference taking 3mg at night. If anything it may be making me a little more groggy in the morning, but I feel so groggy anyway I can't really tell.

I read this in a book called From Fatigued to Fantastic by Jacob Teitelbaum. From what I can tell this guy is very controversial so take or leave the following:

Melatonin. This is a hormone made by the pineal gland. Although it is natural and available over the counter, this does not mean that it is without risk. My concern with any hormone is that although it might be quite safe when used within the body's normal range, I worry about toxicity when people take more than the body would normally make. For most people, all it takes to restore melatonin to normal levels is 1/3 milligram. The usual dose you find in stores, however, is 3 milligrams, which is ten times the level I recommend. Except for a small subset of people, who likely have trouble absorbing it properly, 0.5 milligram is every bit as effective for sleep as higher doses. Moreover, high levels of melatonin may raise the level of another hormone, prolactin... Although I don't know of any danger yet from using melatonin in higher doses--and it may even have immune-stimulating and antioxidant effects that could well be beneficial--I would only use a dose higher than 0.5 milligram under the supervision of your holistic doctor.

[HRTstudent]

Well, whats the holistic doctor going to monitor? Prolactin levels? I don't get what he's saying is the danger, but he is saying you don't need as high a dose as is probably taken.

[xtitan1]

He's not providing a ton of logic for why he suggests what he suggests, other than in his clinical experience .3-.5mg of melatonin seems to suffice. But yeah as far as the danger, he seems very wishy-washy. I guess he assumes a holistic doctor would have a better idea of appropriate quantities of melatonin, and would be checking other things like prolactin, to make sure they weren't negatively influenced.

[junk2222yard]

Nice article. I am a big fan of melatonin. I take 10mg every night, regardless of if I am sleepy or not. I have heard mixed opinions on wheter you can build up a tolerance, but I seem fine at the 10mg dose.

[slfmade]

I'm gonna give this a shot. Do any of you guys know if there would be any contraindications for taking this with ketotifen? I doubt it but I figured since keto made me sleepy I would ask.

[thisAngelBites]

Wow, these doses are amazing! I started trying 1-2 mg and and after a couple of nights of great sleep I had persistent, terrible headaches (that abated when I stopped the melatonin). Then I read somewhere that sometimes (oddly) lower doses are more effective for people. Now I take 125 MICROgrams (1/4 of a 500 mcg sublingual tab) and it's fine. I mention just in case someone reads this and has headaches or no improvement in sleep. For some, very small doses work well, although unfortunately we don't get the great antioxidant effect of the larger doses.

[ironbeck]

Wow, these doses are amazing! I started trying 1-2 mg and and after a couple of nights of great sleep I had persistent, terrible headaches (that abated when I stopped the melatonin). Then I read somewhere that sometimes (oddly) lower doses are more effective for people. Now I take 125 MICROgrams (1/4 of a 500 mcg sublingual tab) and it's fine. I mention just in case someone reads this and has headaches or no improvement in sleep. For some, very small doses work well, although unfortunately we don't get the great antioxidant effect of the larger doses.

Wow, these doses are amazing!
Besides this It has help and worked wonders for me at times, but even though I can back with facts right this second, anything over 1-2 mg is and can lead to problems down the road..."10mg" is like 25x the natural amount found in a new born infant, even though small their lvs are considered through the roof.

[marcus300]

3mgs every night for the last few years, I do cycle it though and have a couple of week off now and again

[ironbeck]

3mgs every night for the last few years, I do cycle it though and have a couple of week off now and again

Then again I am talking in general terms for the normal "layman" Marcus I don't think u or some of the other fall under the normal category lol

[krugerr]

Forgive me if this sounds ridiculous but I was under the impression that MelanoTAN also helped with sleeping?
Along with its other main purpose of helping the skin pigments darken during tanning.

[thisAngelBites]

I thought the "melano" part of melanotan was melanin, not melatonin, but someone who knows more may correct me. :-)

[ozley62]

My sleep got much better after I started TRT, but when needed Melatonin works great for me. Sometime when I have something big going on the next day and can't sleep for being keyed up I take 2x3 mg rapid release Melatonin and I'm laid out in about 15 minutes.

[Times Roman]

Forgive me if this sounds ridiculous but I was under the impression that MelanoTAN also helped with sleeping?
Along with its other main purpose of helping the skin pigments darken during tanning.

Well, it can help with bedtime activities. if you are referring to MT2, it also helps with the libido.

....i don't believve it makes you sleepy

[Papa Smurf]

Sleep................what is that? Rapid Eye Movement Deep Beautiful Beautiful SLEEP............................ Never heard of it...

I hate Tren

[steroid.com 1]

Wow, these doses are amazing! I started trying 1-2 mg and and after a couple of nights of great sleep I had persistent, terrible headaches (that abated when I stopped the melatonin). Then I read somewhere that sometimes (oddly) lower doses are more effective for people. Now I take 125 MICROgrams (1/4 of a 500 mcg sublingual tab) and it's fine. I mention just in case someone reads this and has headaches or no improvement in sleep. For some, very small doses work well, although unfortunately we don't get the great antioxidant effect of the larger doses.

We're all different and respond differently.

You can slowly move your doses up as your body gets used to the increase in serum levels.

Welcome to the forum...is that you in the avi?

[thisAngelBites]

Yeah, I was thinking about what a variance there is in how people respond, and melatonin is such a common thing now, from jetlag to everyday sleep aid that it seemed worth saying how little a dose I need to be effective in case someone else had an initial negative experience and wanted to try a smaller amount.

It's odd as for other things I need higher doses that others. We're all different.

Thanks for the welcome, and yes, that's me. But I'm a bit frustrated as a friend just took that pic a couple of days ago, and it looks nice in a regular size, but somehow when it is made that small for the avatar it looks a bit fuzzy and somehow odd where the normal size doesn't. I tried shrinking it myself instead of letting the forum's system do it, and it still looks the same. Oh well.

[Rusty11]

I'm glad it works for you guys. For me at any dose...zilch, zero, nada.

[steroid.com 1]

Glade you joined Angle; stay active on the forum we need more ladies to participate...HRT is equally a male and female situation.

[rollingthunder]

i take a "dual release" form of melatonin. 1/2 is released immediately, 1/2 is released like 3 hrs later. supposedly. seems to help me sleep better.

[thisAngelBites]

Glade you joined Angle; stay active on the forum we need more ladies to participate...HRT is equally a male and female situation.

Thanks, and I totally agree that it's good to have more ladies (the more minds solving problems and talking about experiences, the better), and yes, HRT is an issue for all of us!

[HRTstudent]

I found that melatonin used strategically can slowly help me improve my sleep schedule when it gets out of whack.

For instance, if I'm getting to bed to late, melatonin won't knock me out; but I can take 3mg an hour before I want to go to bed and move "up" my sleep time by 15-30 minutes a day until I get back to my goal hour.