What is melatonin? List of foods high in the “sleep hormone”

The sleep hormone or melatonin is a powerful antioxidant that acts as a natural immune modulator. It is responsible for the quality of sleep, the speed of falling asleep and waking up. Melatonin is a natural sleep aid. During sleep, the human body is restored, and the quality of life improves. With a deficiency of the hormone, abnormalities in organs and systems are observed, as well as difficulties in falling asleep, which affects the general condition of a person.

What is melatonin

The hormone melanin first discovered in 1959. It is a derivative of tryptophan, a natural amino acid responsible for the normal functioning of the body. The main task of the hormone is to regulate the sleep-wake cycle. A normal level of melanin is essential for healthy sleep, uninterrupted brain function, stress resistance and physical endurance.

As a person ages, melatonin synthesis decreases. People over 40 are more likely to have trouble falling asleep and waking up. The quality of sleep decreases, the body does not have time to rest, which negatively affects the overall functioning of the brain. The natural aging process entails disruptions in the production of many hormones.

With insufficient melatonin production, a person’s constant companions are:

• disturbance of sleep and wakefulness;
• high pressure;
• excessive body weight;
• constant fatigue;
• low sexual activity;
• dullness and loss of skin elasticity;
• frequent colds and infectious diseases.

A person needs to restore the body. To this end, it is necessary to determine the level of the melanin hormone and begin to eliminate the deficiency.

Let's talk about the sleep hormone in simple words

Much in our life depends on the correct production of certain substances by the body. Melatonin is one of the most important human hormones. He is responsible for setting biorhythms. Malfunctions of this substance result in sleep problems, depression, metabolic disorders and decreased life expectancy.

Melatonin can be compared to a traffic controller. Or with the conductor. The hormone controls “colleagues” and sends signals to cells that it is time to prepare for a change in phases of life. Thanks to it, the body's systems are adjusted in a different way, allowing us to fall asleep and recover.

The amount of melatonin decreases over the years. In infants, the production of this hormone is tens of times more intense than in an adult. That is why in the first years of life we ​​fall asleep easily, and our sleep is long and sound. Due to low hormone production, older people often find it difficult to surrender to Morpheus and Hypnos.

How is melatonin produced?

The process of melatonin production is a set of natural actions that a person can perform daily. It is not necessary to take medications. The following will help influence hormone levels:

• falling asleep without gadgets. About one hour before bedtime, you need to put away your phone and tablet, it is recommended to turn off the TV;
• fall asleep in the dark. Night lights and other lamps are excluded. The sleep hormone loves the dark, and this is a proven fact;
• be in the sun regularly. There is no need to sunbathe until exhaustion or walk in direct sunlight. It is enough to go out into the fresh air for 2-3 hours daily;
• remove sources of electromagnetic fields from the bed. Routers and other devices cause fluctuations that affect the period of falling asleep and the quality of sleep;
• balance your diet. Experts recommend consuming foods that promote melatonin production (foods will be discussed below);
• exercise. Physical exercise has a positive effect on the entire body.

Following simple recommendations is the key to good health and natural stimulation of the production of the sleep hormone.

TOP 7 melatonin-based supplements on iHerb

The list contains 7 of the best dietary supplements. Supplements are ranked based on price per serving and number of positive customer reviews.

#7 Natrol – Extra Strength Melatonin

Natrol, Melatonin, Extra Strength, 5 mg, 60 Tablets

★★★★★

613 rub.

More details

The cost of 1 serving is 7 rubles. 18 kopecks

• Country of origin: USA;
• package volume – 60 tablets;
• active substance concentration – 5 mg.

This is a complex dietary supplement. It helps with severe insomnia. The dietary supplement contains melatonin, pyridoxine hydrochloride and calcium carbonate. The drug should be taken 20-30 minutes before bedtime.

Pros:

• the supplement normalizes sleep quality;
• gives vigor;
• stabilizes circadian rhythms;
• relieves fatigue and irritability.

Minuses:

• some buyers complain about the lack of effect.

#6 Now Foods – Liquid Melatonin

Now Foods, Liquid Melatonin, 59 ml

★★★★★

459 rub.

More details

The price of 1 serving is 5 rubles. 43 kopecks

• Country: USA;
• volume – 59 ml;
• concentration – 3 mg.

The drug has maximum bioavailability and high efficiency. To improve the organoleptic properties, natural orange flavor and fructose are added to it. It is enough to take 20 drops per day.

Pros:

• The dietary supplement is suitable for vegetarians;
• has a pleasant taste and smell;
• ensures sound sleep;
• after waking up there is no lethargy or drowsiness.

Minuses:

• No

#5 Natrol – Strawberry Melatonin, Instant

Natrol, Melatonin, Instant, Strawberry, 5 mg, 90 Tablets

★★★★★

689 rub.

More details

The cost of 1 serving is 5 rubles. 16 kopecks

• Country of origin: USA;
• package volume – 90 tablets;
• concentration of the active substance is 3-5 mg.

This is the most popular form of melatonin on iHerb. The dietary supplement helps you fall asleep quickly. After taking the tablet, it dissolves instantly in the intestines and takes effect after 20 minutes. You do not need to take the supplement with water.

Pros:

• Melatonin has a strawberry flavor;
• helps you fall asleep quickly;
• relieves tension and anxiety;
• improves vitality and mood.

Minuses:

• sometimes causes allergic skin rashes.

#4 Natrol – Slow Release Melatonin

Natrol, Melatonin, Slow Release, Extra Strength, 5 mg, 100 Tablets

★★★★★

718 rub.

More details

The price of 1 serving is 4 rubles. 73 kopecks

• Country: USA;
• package volume – 100 tablets;
• concentration – 5 mg.

This dietary supplement has a high dosage of active substance. The tablets contain a two-layer shell, thanks to which melatonin is released gradually and ensures sound sleep. To enhance the effect, vitamin B6 is added to the supplement at a dosage of 10 mg.

Pros:

• The dietary supplement is suitable for vegetarians;
• normalizes sleep patterns;
• is not addictive;
• stops night awakenings.

Minuses:

• large tablet size.

#3 MRM – Melatonin

MRM, Melatonin, 3 mg, 60 Vegan Capsules

★★★★★

229 rub.

More details

The cost of 1 serving is 3 rubles. 28 kopecks

• Country of origin: USA;
• package volume – 60 capsules;
• active substance concentration – 3 mg.

Mono-additive from the manufacturer MRM. The capsule shell consists of rice flour and cellulose. The dietary supplement is a certified vegetarian product.

Pros:

• the supplement fights insomnia;
• normalizes daily biorhythms;
• helps to adapt to time zone changes;
• provides antioxidant protection.

Minuses:

• may cause daytime drowsiness.

#2 Now Foods – Melatonin

Now Foods, Melatonin, 3 mg, 180 capsules

★★★★★

550 rub.

More details

The price of 1 serving is 2 rubles. 98 kop.

• Country: USA;
• package volume – 180 capsules;
• concentration – 3 mg.

The supplement contains the optimal dose of the active substance. There are no toxic impurities or GMOs in it. The capsule shell is gelatin.

Pros:

• the drug helps you fall asleep;
• normalizes sexual health;
• eliminates PMS symptoms in women;
• accelerates weight loss.

Minuses:

• does not always produce a pronounced effect.

#1 21st Century – Melatonin

21st Century, Melatonin, 3 mg, 200 tablets

★★★★★

462 rub.

More details

The cost of 1 serving is 1 rub. 90 kopecks

• Country of origin: USA;
• package volume – 200 tablets;
• active substance concentration – 3 mg.

The drug from the American company 21st Century is the cheapest melatonin-based supplement on iHerb. It contains no fragrances or dyes. To enhance the pharmacological properties of the hormone, calcium carbonate (94 mg) is added to the dietary supplement.

Pros:

• the product speeds up falling asleep;
• reduces the frequency of awakenings;
• increases physical activity and endurance;
• normalizes natural biorhythms.

Minuses:

• may cause headaches and abdominal discomfort.

What foods contain melatonin?

content in foods allows you to regulate the level of the hormone by stabilizing your diet. The sleep hormone is synthesized by the human body, but its production can be stimulated through natural means.

An important component for the body is contained in:

• bananas;
• tomatoes;
• walnuts;
• berries;
• corn;
• products of animal origin;
• rice and oatmeal;
• olives;
• peanuts

According to expert advice, to normalize the sleep cycle, these categories of products should be consumed in the evening. A balanced diet has a positive effect on the entire body. Eating a certain category of food products containing melatonin helps eliminate problems with falling asleep, eliminates irritability, and also prevents the development of depressive conditions.

Foods that cause insomnia

Scientists have proven that foods containing high levels of iron provoke insomnia. These include the following products:

• lemon juice;
• green salads;
• buckwheat;
• raw carrots;
• coffee;
• apples.

When iron enters the human body, it acts as a sleep blocker. Products containing it were previously used as circulatory supplements. Caffeine keeps people from sleeping at night, what does this mean? This means it will be difficult for him to sleep. The same applies to products where fats predominate: butter, fried lard and cakes.

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Foods high in vitamin E have an antioxidant effect, but you should not overuse such foods before bed. Complex carbohydrates also cause an increase in energy and deprive you of sleep.

Products can stimulate activity only for a while, and after a few hours, the body may decline and sleep will come. However, it should be noted that each person’s body is individual and if one person needs a glass of milk to fall asleep, as well as a banana for dessert, then another can easily fall asleep even after a cup of coffee.

Attention! Melatonin is involved in the stimulation of phagocytes, which are responsible for protecting against the effects of bacteria and viruses that attack the human body.

The lack of tryptophan and melatonin can provoke nervous diseases, as well as sleep disorders, leading to various diseases in the body. In addition to foods, this condition is influenced by stress, alcohol abuse and various diets.

With melatonin, you can forget about insomnia and negative mood. The easiest way to get the right amount of hormone is through food. All that is required for a healthy lifestyle is to eliminate foods that block tryptophan and melatonin.

Medications containing melatonin

Medications will help quickly restore hormone levels. Melatonin tablets are a common form of medication. But, the use of medications is carried out only according to indications, after determining the level of the hormone in the body. For this purpose, comprehensive diagnostics are carried out.

Sleep pills with melatonin are publicly available, but it is unacceptable to use them without consulting a specialist. There are a number of more natural processes that allow you to normalize the level of the hormone in the body. Including impulse impact on active points. Altimed Medical Center specializes in eliminating hormone deficiencies using modern equipment operating at various frequencies.

Melatonin Nature's Bounty

Nature's Bounty, Melatonin, 1 mg, 180 Tablets

154 reviews

• Number of tablets/ml per package:
  180
• 1st appointment:
  1
• Receptions per day:
  1
• How many days will it last?
  180
• Cholesterol:
  no
• Gluten:
  no
• GMO:
  no
• Soy:
  no
• Country of origin:
  USA

Advantages:

• no side effects and convenient dosage
• easy to fall asleep

Flaws:

• heavy head in the morning
• migraine

Show prices

Why is a lack of melatonin dangerous?

A lack of melatonin is dangerous for the body. The hormone performs a number of functions and also affects a person’s general well-being. Experts recommend carefully monitoring your health and melatonin levels. Its lack is:

• problems falling asleep;
• general hormonal imbalance;
• constant fatigue;
• tendency to depression;
• weak immunity;
• endocrine system disorder;
• disruption of brain function;
• weakening of bone tissue;
• blood pressure surges;
• the likelihood of developing mental illness.

Melatonin levels also affect overall body weight. Its deficiency is a direct path to excess weight gain.

Contraindications and possible harm

Even though melatonin is a natural substance produced in the body, you should not take it without consulting your doctor. Such drugs have contraindications:

• hormonal imbalances or taking hormonal drugs;
• autoimmune diseases;
• allergy;
• blood diseases, tendency to bleeding;
• cancerous tumors;
• diabetes;
• epilepsy;
• severe depression or mental illness;
• renal failure;
• pregnancy and lactation;
• children's age up to 12 years.

Melatonin medications do not cause addiction or euphoria like some other sleeping pills. But they also have side effects, although they are rare. Usually these are allergic reactions, headache, nausea, diarrhea.

Important! Melatonin can worsen reactions, so it should not be taken during the day, especially for people whose work requires increased concentration or involves driving.

Analysis of melatonin levels in the body

Melatonin is a hormone that is important for normal sleep. To check it, you need to donate blood. But this is far from the most pleasant way. There are other, more effective and safer methods.

At the Altimed Medical Center you can undergo new types of diagnostics, with high accuracy up to 100%. No blood draws are required! Melatonin testing is performed using functional screening. It assesses the general condition of the body and also records wave processes in the body.

Functional screening is carried out using the ATM Vega Test. Innovative equipment is aimed at assessing the general condition of the body, including determining hormone levels. Based on the results obtained, an individual recovery plan is developed.

You can sign up for a consultation using the phone numbers provided!

Dosage and method of use

Melatonin is not a sleeping pill, it simply synchronizes biorhythms and provides restful and long-lasting sleep. Doses ranging from 0.5 to 5 mg were found to improve sleep rhythm.

It is better to start with a minimum dose and gradually increase if there is no effect.

The benefits of melatonin are not dose dependent, so a higher dose does not mean more impact.

The higher dose produces only slightly higher levels of growth hormone.

For best performance, it is recommended to take one tablet per day, in the evening 30 minutes before bed.

It is not recommended to exceed the daily dose. Although melatonin is a dietary supplement, self-medication is not recommended until you have been diagnosed by a doctor.

References

1. Poluektov, M.G., Buzunov, R.V., Verbitsky, E.V. and others. Draft clinical guidelines for the diagnosis and treatment of chronic insomnia in adults, Consilium Medicum. Neurology and Rheumatology, 2016. - V. 2. - pp. 41–51.
2. Bhattacharya, S., Patel, K., Dehari, D. et al. Melatonin and its ubiquitous anticancer effects. Mol Cell Biochem., 2021. - Vol. 462(1-2). — P. 133-155.
3. Cipolla-Neto, J., do Amaral, F. Melatonin as a Hormone: New Physiological and Clinical Insights, Endocrine Reviews, 2021. - Vol. 39(6). — P. 990-1028.