What Is Melatonin

Melatonin is a hormone secreted by the pineal gland in the brain, particularly at night in dark environments. It plays a crucial role in maintaining normal body rhythms. Melatonin production decreases with age. It is not exactly a hormone in the traditional sense. The importance of melatonin has increased in recent years due to its connection with cancer research.

Adequate melatonin release requires sleeping in a dark environment. Melatonin is always synthesized in darkness and released into the bloodstream. Its production begins whenever the dark period starts and continues as long as darkness persists. There should be no light source in the room.

Melatonin production is related to the length of the night — the longer the night, the longer the production continues. Melatonin production increases in winter and decreases in summer. It regulates the body's biological clock and rhythm.

Benefits of Melatonin

  • It has cell-regenerating and immune system-regulating effects.
  • It is one of the most powerful known antioxidants.
  • Its production decreases with the onset of puberty.
  • There are findings suggesting it extends lifespan by positively affecting the immune system and reducing stress.
  • There are numerous scientific studies on melatonin being a cancer-preventing agent.
  • Melatonin has been found to limit growth in many tumor types.
  • When given in therapeutic doses, melatonin is stated to have a direct tumor cell-killing effect.

In depression, melatonin levels have been found to be low while cortisol levels are high.

Studies suggest that taking melatonin 30–60 minutes before sleep can shorten the time it takes to fall asleep and may extend sleep duration. Melatonin is available in capsule and tablet form. There is also a sublingual form.

According to some studies, in elderly people with insomnia, melatonin taken before bedtime has been reported to shorten the time to fall asleep and improve sleep quality.

It has a protective effect against all types of cancer, especially breast cancer. It is believed to provide immunity against cancer and strengthen infection immunity.

For example, one study found that breast cancer is more common in women who work night shifts and experience sleep problems. People with high melatonin levels have been found to have a lower risk of catching colds and flu.

It is reported to be protective against long-term conditions such as hypertension, diabetes, fatty liver disease, and atherosclerosis.

Factors That Reduce Melatonin

Stress, alcohol, smoking, excessive coffee and tea consumption, prolonged computer use, light, noise, eating before bed, and aging are factors that cause melatonin to decrease.

Many experts emphasize that tea, coffee, and smoking should be avoided after 5 PM.

Foods That Contain and Boost Melatonin

Among fruits, melatonin is primarily found in sour cherries. Sweet cherries also show similar effects.

Similar effects are observed in cornelian cherry, fennel, anise, St. John's wort, chamomile tea, sunflower seeds, almonds, walnuts, and hazelnuts, which also have melatonin-boosting properties.