What is Melatonin: Natural vs. Unnatural (Quick Read)

Melatonin plays a crucial role in regulating our sleep-wake cycle, but while natural melatonin is produced by the pineal gland in response to darkness, synthetic melatonin is manufactured in labs to mimic this effect. Both forms of melatonin promote sleep through quality and quantity, but a major debate comes down to the impact of unnatural melatonin on the body. This blog dives into the differences between natural and unnatural melatonin, as well as the pros and cons to using synthetic melatonin.

Natural Melatonin:

What is Natural Melatonin?

Melatonin is a hormone secreted naturally in the pineal gland (part of the endocrine system) in the brain. When it gets dark, the brain releases melatonin, signaling to the body that it is time to sleep. Conversely, light inhibits melatonin production, helping you stay awake. The major role of melatonin is managing the sleep-wake cycle and the circadian rhythm.

What Influences Melatonin?

There are many factors that can influence the amount of melatonin that is produced by the pineal gland. There are both internal and external factors that influence melatonin production, including:

·      Light Exposure- Light is the most significant factor influencing melatonin production. During daylight hours, exposure to bright light (especially blue light) inhibits melatonin production, helping you stay awake. As it gets darker in the evening, melatonin levels rise, signaling your body that it's time to sleep. Exposure to artificial light, particularly blue light from screens (phones, computers, TVs), can suppress melatonin production, making it harder to fall asleep at night.

·      Age- Melatonin production naturally declines with age. Older adults tend to produce less melatonin, which can contribute to sleep difficulties.

·      Sleep Patterns- Consistent sleep schedules help regulate melatonin production. If your sleep schedule is irregular (staying up late and waking up at different times), it can confuse your body’s natural melatonin production.

·      Stress- Chronic stress or high anxiety levels can interfere with melatonin production. Stress hormones, like cortisol, can suppress melatonin production, making it more difficult to fall asleep.

·      Health Conditions- Certain conditions, like depression, insomnia, or neurological disorders, can affect melatonin production or the body’s ability to respond to it.

·      Environmental Factors- A cooler sleep environment can encourage melatonin production. Extremely high or low temperatures might disrupt sleep and melatonin regulation. A noisy or overly bright environment can affect melatonin production. Dark, quiet, and cool environments are ideal for sleep.

·      Exercise- Regular physical activity can support healthy melatonin levels by improving sleep quality and helping you maintain a regular sleep-wake schedule. However, intense exercise close to bedtime may temporarily raise adrenaline levels, making it harder to fall asleep.

·      Food- Certain foods contain small amounts of melatonin or compounds that help boost its production, such as cherries, grapes, nuts, and oats.

Unnatural (Synthetic) Melatonin-

What is Synthetic Melatonin?

Synthetic melatonin is a man-made version of the naturally occurring hormone melatonin, which the body produces to help regulate sleep-wake cycles. It’s commonly used in supplement form to help people who have difficulty falling asleep or staying asleep. Synthetic melatonin is usually produced in a lab, typically from chemicals like glucose or corn. The process mimics the natural production of melatonin in the pineal gland of the brain, but instead of being produced in the body, it’s synthesized in a lab and then packaged into tablets, capsules, or liquid form for consumption. 27.4% of adults take synthetic melatonin as a sleep aid.

Pros vs. Cons of Synthetic Melatonin

With anything that is made in a synthetic way, there will always be a good reason, however there are many potential side effects to using synthetic melatonin. Here are the main pros and cons of using synthetic melatonin.

Pros:

·      Helps regulate sleep pattern- Synthetic melatonin can be helpful for people suffering from insomnia, circadian rhythm disorders, or delayed sleep phase disorder by promoting sleep when the body’s melatonin production is low.

·      Safe short term use- When used correctly and for short-term sleep problems, synthetic melatonin is generally considered safe with minimal risk of serious side effects.

Cons:

·      Sleep cycle disruption- If synthetic melatonin is used incorrectly, it can disrupt the body's natural circadian rhythm, making sleep problems worse rather than better.

·      The body will rely on synthetic melatonin- It is said that if melatonin is taken for long periods of time, the body will begin to rely on the synthetic melatonin and not produce it naturally as efficiently.

·      Hormonal disruption- Prolonged use of synthetic melatonin can potentially interfere with the body’s natural hormone production. This can be particularly concerning for children and adolescents, as it may affect puberty or menstrual cycles.

·      Overuse and tolerance- Overusing melatonin supplements can lead to tolerance, reducing their effectiveness over time. This may make it harder to fall asleep without them, leading to dependence on the supplement.

·      Side effects- Common side effects include headaches, dizziness, nausea, irritability, or stomach discomfort. Some people may also experience vivid dreams or nightmares.

Citations:

Professional, Cleveland Clinic medical. “Melatonin: What It Is & Function.” Cleveland Clinic, 1 Feb. 2024, https://my.clevelandclinic.org/health/articles/23411-melatonin

Staff, NIH. “Melatonin: What You Need to Know.” National Center for Complementary and Integrative Health, U.S. Department of Health and Human Services, https://www.nccih.nih.gov/health/melatonin-what-you-need-to-know

Staff, Mayo Clinic. “Melatonin.” Mayo Clinic, Mayo Foundation for Medical Education and Research, 10 Aug. 2023 https://www.mayoclinic.org/drugs-supplements-melatonin/art-20363071