Melatonin
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Melatonin
Alternate Names: N-Acetyl-5-Methoxytryptamine
Chart of Uses:
| Use | Description | Index |
|---|---|---|
| Sleep Aid | Helps regulate the sleep-wake cycle, promoting restful sleep | |
| Jet Lag Management | Alleviates symptoms of jet lag by helping to adjust to new time zones | |
| Antioxidant Support | Acts as an antioxidant that helps protect cells from oxidative stress | |
| Mood Regulation | Supports mood stability by influencing serotonin and other neurotransmitters | |
| Immune System Support | May enhance immune function and reduce inflammation |
Warnings:
- Sleep Disruption: While melatonin helps with sleep, improper timing or high doses can disrupt sleep patterns.
- Daytime Drowsiness: May cause drowsiness if taken during the day or if dosage is too high.
- Pregnancy and Breastfeeding: Use only under medical supervision during pregnancy or breastfeeding.
- Drug Interactions: May interact with blood thinners, immune-suppressing drugs, and medications for diabetes.
- Blood Pressure: In some cases, melatonin can raise or lower blood pressure, so use cautiously in those with blood pressure issues.
Active Compounds:
- Melatonin: The primary active compound that regulates the body’s sleep-wake cycle and supports antioxidant and anti-inflammatory functions.
- Serotonin: Melatonin is synthesized from serotonin, which plays a role in mood and sleep regulation.
- N-Acetyltryptamine: Another form of melatonin that has similar effects in regulating biological rhythms.
Natural Sources:
- Fruits:
- Cherries (Prunus avium): Particularly tart cherries are one of the best natural sources of melatonin.
- Bananas (Musa spp.): Contains small amounts of melatonin and helps regulate sleep.
- Vegetables:
- Tomatoes (Solanum lycopersicum): Contain low amounts of melatonin, contributing to sleep regulation.
- Corn (Zea mays): A plant-based source of melatonin, especially in dried corn.
- Nuts and Seeds:
- Walnuts (Juglans regia): A rich natural source of melatonin.
- Flaxseeds (Linum usitatissimum): Contains trace amounts of melatonin, contributing to better sleep quality.
- Herbs:
- Tart cherry extract (Prunus cerasus): High in melatonin, often used as a supplement for sleep support.
