Slightly elevated levels of melatonin may be due to the supplements tryptophan or 5HTP (as both promote serotonin and serotonin can convert into melatonin) and SSRI’s (particularly fluoxetine) or MAO inhibiting medications.
An increased melatonin level, too, is noticeable by sleep disturbances and tiredness. An increased melatonin level makes waking up in the morning difficult. During the day, you are feeling lethargic. Especially in the colder and darker months of autumn and winter the melatonin production is increased. This also might lead to seasonal affective disorder (SAD).
A too high melatonin level can be caused by:
- long phases of darkness in the winter
- liver dysfunction
- high intake of vitamins B3 or B6
- intake of tryptophan or certain antidepressants
Here, daylight is helpful. And – as soon as the days start to get longer, the symptoms might decrease.
Melatonin is important because it is a potent antioxidant, immune system modulator, promoter of growth hormone production and can improve those affected by seasonal affective disorder (SAD). Therefore, low levels of melatonin can cause sleep issues (falling or staying asleep), weaker immune systems, mood changes, fatigue, and low growth hormone.
When the melatonin level is too low it might lead to sleeping problems and consequently lack of sleep and tiredness. This has a negative effect on the general well-being. Sleep disturbances depending on a lack of melatonin especially express with problems to fall asleep and early awakening. The resulting missing and therefore not very restful sleep can cause susceptibility to diseases, concentration disturbances, poor memory, mood swings etc.
Since the melatonin production constantly decreases in the course of life older people are more concerned by this. But due to our modern lifestyle and certain factors from the outside, many people often suffer under a lack of melatonin.
Influencing factors might be:
- long phases of daylight in summer, long phases of artificial light due to electric light, computer and TV
- lack of serotonin
- intake of certain medications like for example beta blockers
- consumption of caffeine, alcohol or tobacco
- too intensive sport too late in the evening
- ongoing stress
In addition, high stress, particularly elevated cortisol at night, is suppressive to the pineal gland causing lower levels of melatonin.
Try to spend as much time as possible in natural day light and eat tryptophan-containing foods (ex. spinach, seeds, nuts).
Melatonin is not technically an adrenal or sex hormone however it is highly involved in the entire endocrine system. It is made in small amounts in the pineal gland in response to darkness and stimulated by Melanocyte Stimulating Hormone (MSH). A low MSH is associated with insomnia, an increased perception of pain, and mold exposure. Pineal melatonin (melatonin is also made in significant quantities in the gut) is associated with the circadian rhythm of all hormones (including female hormone release). It is also made in small amounts in the bone marrow, lymphocytes, epithelial cells and mast cells. Studies have shown that a urine sample collected upon waking has levels of 6-Hydroxymelatonin-sulfate (6-OHMS) that correlate well to the total levels of melatonin in blood samples taken continuously throughout the night. The DUTCH test uses the waking sample only to test levels of melatonin production. Low melatonin levels may be associated with insomnia, poor immune response, constipation, weight gain or increased appetite. Elevated melatonin is usually caused by ingestion of melatonin through melatonin supplementation or eating melatonin-containing foods. Elevated melatonin production that is problematic is rare, but levels can be higher in patients with Chronic Fatigue Syndrome and may be phase shifted (peaking later) in some forms of depression.
Melatonin (Waking)
