• What is melatonin?
• Functions of melatonin in the body
• How melatonin production varies with age
• What happens when melatonin is low
• Contraindications and side effects
• Known contraindications of melatonin
• Unwanted effects of melatonin
• How to take melatonin naturally
• When to supplement with melatonin?
• Effects of melatonin by age
• Effects on children
• Effects on the elderly
• Guidelines for safe melatonin intake

What is melatonin, what is it used for and what are its contraindications?

Invisible but important processes take place in our bodies. One of these is the production of melatonin , a small but powerful hormone that regulates the rhythm in which we sleep and wake up, relax, and regenerate.

We'll now take a closer look at what it is , how it works, and when it might be beneficial to take it in supplement form. We'll do this with complete clarity, because before you make a decision for your well-being, it's important to know all the pros and cons.

What is melatonin?

Melatonin is a natural hormone produced by the body, primarily by the pineal gland located in the brain. It is released according to the light-dark cycle : It is activated when the sun sets and decreases with the dawn light. It is our internal signal that the day is drawing to a close, a kind of messenger that helps the body relax.

Melatonin production can fluctuate throughout life and is influenced by many factors . Light pollution, blue light from screens, as well as chronic stress or an unbalanced diet can alter the natural synthesis of this hormone.

Not surprisingly, many people experience sleep disturbances during particularly busy work periods, after intercontinental travel, or as they age.

The functions of melatonin in the body

Melatonin primarily acts as a regulator of the sleep-wake cycle , also known as the circadian rhythm . When its production increases, the body feels tired, body temperature drops slightly, and the body prepares for rest.

It is a natural , precise mechanism that works well when the daily routine has a certain regularity.

In addition to sleep, melatonin has other interesting functions . It has antioxidant effects that help fight free radical damage, especially in nerve cells. Some studies suggest ( ) that this molecule may also support the immune system by helping regulate inflammation and the body's response to infections.

In addition, it appears to be involved in several other biological processes, including the regulation of blood pressure , body temperature, and certain hormones related to the reproductive cycle. It does not act directly as a drug, but rather has a modulating role.

How melatonin production changes with age

Melatonin production follows a precisely defined rhythm throughout life.

In infants, production is virtually nonexistent until three months of age , then stabilizes in a regular circadian rhythm , reaching a nighttime peak between the first and third years of life. This high level promotes deeper and longer sleep, typical of the early years of life. Throughout childhood, melatonin levels gradually decline by about 80%* and remain stable until young adulthood.

A further decline is observed over the years : in older people, nighttime production can drop to a quarter of that of young adults. This decline impacts the quality of sleep , which often becomes more fragmented and light , and can also affect other aspects of well-being, from mood to immune function.

Reduced melatonin secretion is associated with a loss of antioxidant power and a slowing of cell regeneration, phenomena associated with aging and fragility processes.

What happens when too little melatonin is produced

When too little melatonin is produced, the body is disrupted by an important rhythm. The first symptoms are difficulty falling asleep , frequent awakenings, and daytime fatigue; this condition is known as circadian rhythm disturbance.

In the long term, this can lead to nervousness , mood swings , cognitive disorders and some forms of depression , as many neurotransmitters and emotional processes depend on regular sleep.

Melatonin deficiency also reduces antioxidant activity , causing cells to age more quickly, and alters the immune balance , increasing inflammation and weakening the body's defenses against infections and chronic diseases.

At the metabolic level, low melatonin levels are associated with difficulties in weight regulation and possible hormonal changes .

Finally, reduced or phase-shifted melatonin production can also affect cardiovascular health . Recent studies suggest that a healthy circadian rhythm protects the heart, while its chronic disruption due to sleepless nights or exposure to artificial light can increase the risk of chronic diseases, including heart disease and cancer.

What are the contraindications and side effects?

Taking melatonin supplements can be beneficial in many situations, but it's important to know that, as with any drug , there is no one-size-fits-all solution .

Contraindications refer to cases in which it is inadvisable or even risky to take melatonin without first consulting a doctor. Adverse effects, on the other hand, are unforeseen reactions that can occur even in healthy people, especially if the recommended dosages are exceeded or if the medication is taken for extended periods.

Being aware of these differences will help you make more informed decisions about whether, when, and how to take melatonin without underestimating its impact on your body and lifestyle.

Contraindications to be considered for melatonin

Although melatonin is widely considered safe, there are some situations where it's best not to take it or where caution should be exercised. Those who fall into the categories or life stages listed below should always consult a doctor first.

• Pregnancy and breastfeeding
  There are insufficient reliable studies on the safety of melatonin during pregnancy and breastfeeding. Therefore, if you are pregnant or breastfeeding, you should not take melatonin or only under strict medical supervision.
• Children and adolescents
  Although melatonin is used with a prescription in some specific pediatric cases, self-administration of melatonin should never be undertaken by children and adolescents. Especially during puberty, it could affect hormone levels and impair development.
• People with neurological or immune disorders
  People suffering from conditions such as depression, epilepsy, or autoimmune diseases may react unpredictably to melatonin supplementation. In such cases, use should be carefully considered, as the hormone may interact with therapies or worsen certain symptoms.
• Cancer patients and people with autoimmune diseases
  There is evidence that melatonin can modulate the immune response. This is beneficial in certain cases, but the issue is more complex in people with an autoimmune disease or undergoing cancer treatment. Unless there are specific medical indications, it is best to avoid supplementation.

In addition to the health contraindications, the possible interactions of melatonin with medications and other substances must also be taken into account:

• Antidepressants
  Melatonin may alter the effectiveness of certain antidepressants, particularly those based on fluoxetine or other SSRIs. The risk is that it may increase the sedative effect or alter sleep patterns.
• Anticoagulants
  There is evidence that melatonin may potentiate the effects of anticoagulants, increasing the risk of bleeding. Medical supervision is required when taking both medications;
• Immunosuppressants
  Because melatonin can stimulate the immune system, taking melatonin may be contraindicated in people taking immunosuppressants, such as those after organ transplants or with autoimmune diseases;
• Blood pressure medication
  Some studies have observed a possible interaction between melatonin and antihypertensive medications, resulting in an enhanced blood pressure-lowering effect. Medical advice is essential if cardiovascular problems are present;
• Supplements and substances that alter the absorption or effects of melatonin
  Natural remedies and supplements such as tryptophan or valerian can also affect the effects of melatonin and increase drowsiness. Also be careful about smoking cigarettes, which can reduce the effectiveness of melatonin.
• Caffeine and alcohol
  Coffee, black tea, energy drinks, and alcohol impair the synthesis and effectiveness of melatonin, rendering it less beneficial or even ineffective. Taking these stimulants in the evening risks negating the benefits of the supplement.

Adverse effects of melatonin

In healthy individuals and at the recommended dosage , melatonin generally does not cause significant side effects , especially when taken for a short period of time. However, some people may experience temporary reactions that deserve attention:

• Daytime sleepiness , especially if melatonin is taken too late or in high doses;
• Headache, feeling of pressure or heaviness in the head;
• Dizziness or lightheadedness due to the sedative effect;
• Mood swings with possible irritability or mild confusion;
• Vivid dreams or nightmares , sometimes described as excessively realistic;
• Possible gastrointestinal complaints such as nausea, flatulence or abdominal pain;
• Effects on diagnostic tests , such as temporary changes in blood levels of certain hormones.

In addition to these symptoms, the relationship between melatonin and metabolism is often discussed. A common question concerns whether the hormone affects body weight or other hormones: In reality, there is no serious evidence of a direct link between melatonin intake and weight gain .

The notion that "melatonin makes you fat" is therefore a false myth. The opposite is true, because a good sleep-wake rhythm helps keep insulin, cortisol, and other hormones that regulate fat metabolism under control. When we sleep well, the body functions better and manages energy resources more efficiently.

The effects on the thyroid and sex hormones are also minimal in healthy individuals. Only in cases of pre-existing medical conditions may monitoring be necessary to avoid imbalances in the duration and dosage of the medication.

How to take it naturally

It is possible to maintain melatonin levels naturally, but there are a few things you need to consider in your daily life that often make a difference. Diet, for example, is one of the first tools available to us.

Some foods stimulate the body's own melatonin production or contain a small amount of bioavailable melatonin.

Among the richest foods are cherries , grapes , bananas, and pineapples , as well as oats , corn, brown rice , tomatoes , and nuts . These foods contain not only natural melatonin, but also tryptophan , an amino acid precursor to the hormone, and other substances that contribute to the regulation of sleep-wake cycles. Their inclusion in the diet, especially in the second half of the day, can help improve the quality of rest without the need for supplementation.

When it comes to natural sources of melatonin, a distinction is often made between plant and animal melatonin . Plant melatonin is extracted from plants or fruits that contain measurable amounts, while animal melatonin is extracted from animal sources such as the pineal gland of cattle, a practice that is now being abandoned for safety and sustainability reasons.

Modern formulations are based almost exclusively on synthetic or purified plant-based melatonin , which is safer, detectable and well tolerated.

Certain daily habits can also influence endogenous melatonin production. Exposure to natural light during the day, avoiding blue light in the evening , and creating a regular and relaxing evening routine are simple yet effective tricks.

Intense artificial light, especially from screens, inhibits melatonin synthesis and alters biological rhythms. Avoiding electronic devices at least an hour before bedtime , dimming lights in the home, and maintaining a cool room temperature are measures that help the body prepare for sleep by naturally stimulating the hormone's production.

When is it necessary to supplement melatonin?

If the natural balance is insufficient, supplementation can be a useful strategy, provided it is used sensibly and in accordance with official guidelines. European regulations consider melatonin a safe active ingredient within certain limits: the maximum daily dose permitted in supplements is 1 mg , which should be taken shortly before bedtime.

At this dosage, melatonin helps reduce the time it takes to fall asleep, as stated in the EFSA-approved claims. Commercially available preparations meet this parameter, but it's always advisable to check the label .

With increasing age or in certain situations, the natural production of melatonin can decline significantly. The human body begins to produce less of it as early as the age of 30, with the decline becoming more pronounced after the age of 50. Chronic stress , intense artificial light , or a disturbed sleep pattern can also impair melatonin synthesis. In these cases, supplementation may be an option to restore a disturbed physiological balance.

There are also very specific circumstances in which taking melatonin proves particularly effective. This is the case with jet lag , where the sudden change in time zone disrupts the body's internal clock. The same applies to people who work shifts , where day and night shifts alternate and the circadian rhythm is disrupted.

Even in cases of occasional insomnia related to stress or seasonal changes, a short course of dietary supplements can be helpful , provided they are used specifically and for a limited period of time.

Melatonin is also receiving increasing attention for age- or illness-related sleep disorders. In older people , who naturally produce less melatonin , supplementation can improve sleep quality and reduce nighttime waking.

For certain neurological or metabolic disorders, the doctor may also consider using melatonin as part of a more comprehensive treatment plan.

What effect does melatonin have at any age?

The effects of melatonin vary throughout life, depending on the body's needs and the rhythm of our day. Below, we examine the effects of melatonin in children and the elderly , two particularly sensitive periods during which taking melatonin under medical supervision can make a difference.

Effects on children

Melatonin production is physiologically higher in children than in adults, but it is often insufficient to address sleeplessness problems caused by rhythm imbalance, anxiety, growth disorders, or neurological disorders. In these cases , low-dose supplementation can shorten sleep onset times, especially in children with autism spectrum disorders or ADHD.

It is an intervention that should be reserved for specific situations , usually for a period of up to a few weeks, always associated with good sleep hygiene and under pediatric supervision.

Side effects in young children are generally minor : headaches, drowsiness upon waking, intense dreams, irritability, or indigestion. However, the long-term effects are not yet known , particularly during puberty, so prolonged use is not recommended, especially in children under two years of age.

Impact on older people

Numerous studies have shown that taking extended-release melatonin improves sleep quality, reduces the time it takes to fall asleep, and increases nighttime rest in people over 55. Age-specific formulas have been shown to be effective and well-tolerated, with very few side effects .

Older people need between seven and nine hours of sleep to stay healthy, although six or seven hours is often sufficient. For chronic insomnia or circadian rhythm disturbances, taking melatonin may provide relief, especially when combined with best practices such as daylight, a regular daily routine, and a sleep-friendly environment.

Adverse effects remain low, but in cases of frailty or neurological disorders, it is important to carefully assess the risk of falls or drug interactions .

Indications for the safe use of melatonin

Taking melatonin should always be done with caution , and as we have recommended several times in this article, it is always best to consult your doctor first .

Even though it's a well-tolerated substance, it's useful to know the correct way to take it to avoid adverse effects and fully enjoy its benefits. Generally , a low dosage is recommended , which in most cases is sufficient to promote sleep without interfering with waking.

The best time to take melatonin is in the evening , just before bedtime, ideally between 30 minutes and one hour before sleep. This helps synchronize the intake with the natural signals the body receives in the absence of light. It can be taken with or without food, but should not be taken after large meals or in conjunction with alcohol and caffeine, as these can reduce its effectiveness.

Commercially available formulations are adapted to different needs: delayed-release tablets promote a constant effect throughout the night, while sprays and sublingual drops act more quickly and are particularly useful when falling asleep is difficult.

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Scientific sources:

• https://www.sciencedirect.com/science/article/abs/pii/S0531556598000540
• https://pmc.ncbi.nlm.nih.gov/articles/PMC8745381/