6 good reasons not to lack melatonin

Famous for its involvement in sleep rhythms and its disruption during jet lags, melatonin, discovered at the end of the 1950s, continues to reveal new virtues. “ Not a day goes by without new study results coming out about it » confesses Brigite Karleskind in her book Essential melatonin.

But what is so miraculous about this molecule? Considered as such in the 2000s, this hormone has seen its effects tempered by recent scientific studies: a panacea no, but one with many powers, without a doubt. Evidenced by 6 beneficial effects of melatonin, supported by scientific studies.

Melatonin

Often called the sleep hormone, melatonin is best known for its role in regulating chronobiological rhythms. Synthesized especially at night, from a neurotransmitter, serotonin, it is secreted in a small region of the brain, the pineal gland, in response to the absence of light. Melatonin is involved in the circadian rhythm, sleep, and inflammatory, oxidative and immunological processes.

Read: How to stock up on melatonin?

1) To keep in shape

Melatonin stimulates fat cells (adipocytes) so that they burn calories instead of storing them. This is what a 2013 study reports (1). In fact, administration of melatonin induces a change in white fat into brown fat, which consumes calories by producing heat. These experiments carried out on mice treated with melatonin attest to this double effect: a loss of weight in the animals associated with an increase in their body temperature. If these results are to be confirmed in humans, the researchers suggest that melatonin could potentially combat obesity and diabetes.

2) To avoid diabetes

Several studies have already shown that the reduction and disruption of sleep rhythms favors the appearance of type 2 diabetes, the most common. An observation confirmed by scientific results from 2013 (2). Comparing 370 women who developed type 2 diabetes within 12 years with women who remained healthy, researchers found that the risk of developing diabetes doubled when nighttime melatonin levels were abnormally low – whereas at night, the production rate is usually high. The reason? Melatonin appears to affect glucose metabolism and therefore reduce blood levels. Remember that type 2 diabetes is caused by high blood sugar levels and poor insulin sensitivity. Although melatonin-based treatments still do not exist, they hold a lot of promise.

3) To prevent breast cancer

Melatonin may slow the growth of breast tumors. An American-Brazilian study demonstrated a regression of cancer cells in mice that received melatonin, unlike control animals (3). Another observation: melatonin blocks the development of vessels (angiogenesis), the very ones which irrigate the tumor. Melatonin therefore reduces the growth of tumors, the proliferation of cancer cells and inhibits angiogenesis… in mice. Additional tests remain essential to confirm these benefits.

4) To age more slowly

Melatonin may slow the effects of aging. This is what French researchers showed in 2009 on shrews (4). The researchers found that animals treated with melatonin were more active during the day than those who were without the hormone. The drop in activity, considered a sign of aging, was even delayed by 3 months in the treated shrews – a considerable duration in view of the longevity of the animal. Melatonin, long considered the “anti-aging” hormone, must now be scientifically proven in humans.

5) To deepen sleep

Finding restful sleep naturally is possible, thanks in particular to melatonin, sometimes called the “night hormone”. To be able to fall asleep, the brain must turn off the waking centers one by one, and at the same time activate the sleep centers. With darkness, the pineal gland of the brain secretes melatonin, which will set the internal clock to the “sleep” position. In the morning, melatonin flows back, and the clock moves to the “wake-up” position. If the cogs of the clock seize or speed up, insomnia appears. Thus, in the event of insufficient melatonin, it is possible to supplement. Beyond making it easier to fall asleep, it resynchronizes circadian rhythms. To supplement with melatonin, 0.3 to 0.5 mg per day is recommended after age 50.

Read: Get back to sleep naturally (subscribers)

6) To fight against rheumatic diseases

Researchers analyzed the results of 13 studies published between 1966 and 2022 on melatonin and rheumatic diseases such as osteoarthritis, rheumatoid arthritis, systemic lupus erythematosus, osteoporosis (5). Results: Melatonin administration showed positive results in fibromyalgia, osteoarthritis and osteoporosis, but not in rheumatoid arthritis and lupus. The supplement was well tolerated with mild side effects. Researchers conclude that melatonin is effective in certain rheumatic diseases. However, they write, several of the studies included involved a small number of participants.

And other benefits…

We could continue in this way, and note a number of additional benefits for melatonin: it prevents hypertension, slows the development of neurodegenerative diseases – Parkinson’s in particular -, strengthens the immune system… Unfortunately, over the years, the production of the hormone declines in all individuals and opens the way to numerous complications. Supplementing can be an effective remedy in the event of a deficiency.

To find out where you stand, take the test: Am I lacking melatonin?

To go further, read: Essential melatonin by Brigitte Karleskind