Melatonin is a hormone that has been of great concern to us in recent years. Especially those who have suffered from issues of coming or staying asleep, since its main role is exactly this: our best sleep.
The importance of melatonin for the body
However, melatonin not only sends sleep signals to our body, but also has antioxidant and anti-inflammatory properties that can even benefit skin health.
Another very interesting role is that which affects fertility. Most endogenous melatonin is produced by the brain (epiphysis) but “one of the richest melatonin stores in the body is the ovaries,” says midwife and holistic physician Aviva Romm, MD, in the mindbodygreen podcast. More specifically, “fertility depends on healthy levels of melatonin in the brain and ovaries.”
It is easy to see that melatonin is a factor in good health and quality of life. And maybe that’s behind all the hype of recent years that has boosted sales of melatonin supplements.
But is a melatonin supplement what we need to live better?
Melatonin and weight gain
People who want to increase melatonin levels in their body and resort to taking melatonin supplements (ie exogenous melatonin), it is important to keep in mind that taking too much melatonin over time can negatively affect other hormones.
In addition, depending on the time of intake, melatonin can contribute to weight gain. Why;
Upon its release at night, melatonin sends signals to our body to rest and generally slow down. Emphasis is placed on repairing and repairing damage, while day-to-day functions, such as digestion, are slowed down.
When taking melatonin, the body is encouraged to enter a mode of rest and recovery, and generally to reduce its metabolic rates. Thus, for example, if the supplement is taken immediately after dinner, the digestive process may be affected and the burning may be reduced. And reduced burns can only contribute to a possible increase in body weight.
So taking melatonin equals weight gain?
Obviously not. Just make sure there is enough time between dinner and melatonin intake. “If that means you need to plan your dinner a little earlier or get your melatonin a little later, then do it,” advises Dr. Romm.
If what you are looking for is the best sleep, you can also try a complete melatonin-free formula with other ingredients that are beneficial for sleep deprivation, such as magnesium diglycine, a mild but highly absorbable form of magnesium that promotes a steady state of relaxation. Studies even show that insufficient magnesium levels in the body can be associated with troubled sleep and insomnia. At the same time, increasing your magnesium intake by taking supplements can help optimize its quality and quantity.
Other ingredients that can help improve sleep quality are amino acids:
- Wisteria, contained in beans, bananas, kiwi, eggs, white and red meat, cabbage and kale.
- Tyrosine, which is a precursor molecule of melatonin, and therefore promotes its production. Foods rich in glycine are cheese, turkey, chicken, nuts, eggs, beans and whole grains.
- Tryptophan, which is found in foods such as milk, canned tuna, turkey and chicken, oats, cheese as well as nuts and seeds.
- L-theanine
Some herbs that promote sleep deprivation and may be a substitute for a melatonin supplement are valerian, honeysuckle, passionflower and lavender. Finally, some studies have shown that taking about 240 mg of Ginko biloba 30-60 minutes before bedtime can help reduce stress, enhance relaxation and ultimately promote sleep.
At the same time, as a general tip, be sure to avoid exposure to screens that emit blue light, caffeine intake after 5 pm or very intense activity just before bedtime.
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