Melatonin
The master sleep hormone and a powerful mitochondrial antioxidant
Definition
Melatonin is a hormone derived from the amino acid tryptophan, synthesised mainly by the pineal gland in response to darkness. Its night-time peak (between 1 and 3 AM) regulates the circadian rhythm of virtually all physiological systems. Its functions go far beyond sleep: it is one of the most powerful antioxidants known (crosses all biological barriers, including the mitochondrial one), modulates the immune system, regulates oncogenesis, and protects mitochondrial function.
Detailed explanation
Endogenous production: drops dramatically with age (a 70-year-old produces 1/10 of a 10-year-old's melatonin) and with night-time artificial light exposure, especially blue light from screens (a single iPad at 30 cm for 2 hours reduces night-time production by 23%).
Therapeutic applications with evidence:
Sleep-onset insomnia: 0.3-1 mg 30-60 min before the desired sleep time (low doses are more effective than high doses for circadian reset). Jet lag: 0.5-3 mg upon arrival at destination, at local sleep time. Insomnia of ageing: 2-5 mg extended-release (Circadin is the EU-approved formulation). Therapeutic antioxidant: high doses (5-20 mg) in integrative oncology, sepsis, post-stroke neuroprotection, and as adjuvant in COVID-19 (trials during the pandemic). Mitochondrial health: penetrates and accumulates in mitochondria, protects mitochondrial DNA, and improves respiratory chain function.
Safety: very well tolerated even at high doses. Minor side effects: residual morning sleepiness, vivid dreams, mild headache. Does not cause dependence or rebound. Relative contraindications: active autoimmune disease (immunomodulatory effect), pregnancy, breastfeeding, anticoagulants (mild potentiation).
Scientific sources
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