Best melatonin
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Best Melatonin: A Comprehensive Overview
Introduction to Melatonin and Its Functions
Melatonin is a hormone primarily produced by the pineal gland in the brain, playing a crucial role in regulating circadian rhythms and sleep-wake cycles. It is also synthesized in other body parts, including the skin, gastrointestinal tract, and bone marrow, and is found in various plants1 2 9. Melatonin's functions extend beyond sleep regulation, encompassing antioxidant, anti-inflammatory, and immunomodulatory properties2 4 8.
Melatonin and Sleep Disorders
Efficacy in Treating Sleep Disorders
Melatonin is widely recognized for its effectiveness in treating primary sleep disorders, such as insomnia and delayed sleep phase syndrome. Meta-analyses have shown that exogenous melatonin significantly reduces sleep onset latency and helps regulate sleep-wake patterns, particularly in individuals with primary insomnia and delayed sleep phase syndrome3 5 10. It is most effective when administered 3-5 hours before the natural onset of melatonin production in the body5.
Melatonin in Pediatric Neurology
In children, melatonin has been found beneficial for those with developmental disorders like autism spectrum disorder and ADHD, who often experience sleep disturbances. It helps decrease sleep onset latency and increase total sleep time, although it does not significantly reduce night awakenings5.
Melatonin's Antioxidant and Anti-inflammatory Properties
Oxidative Stress and Cardiovascular Health
Melatonin's potent antioxidant properties make it effective in reducing oxidative stress and improving cardiovascular health. Studies have shown that melatonin supplementation in diabetic patients with coronary heart disease significantly lowers biomarkers of oxidative stress and improves cardio-metabolic risk factors, including blood pressure and cholesterol levels6 8.
Skin Health and Protection
Melatonin also plays a significant role in skin health, offering protection against oxidative damage and promoting DNA repair. It has potential applications in preventing skin cancer and treating various skin conditions associated with oxidative stress2.
Dietary Sources of Melatonin
Impact on Sleep Quality
Dietary sources of melatonin, such as milk and sour cherries, have been studied for their potential to improve sleep quality. Although the studies have limitations, the consumption of these melatonin-rich foods has shown promise in enhancing sleep quality in both children and adults7.
Conclusion
Melatonin is a versatile hormone with a wide range of therapeutic applications. Its efficacy in treating sleep disorders, coupled with its antioxidant and anti-inflammatory properties, makes it a valuable tool in both clinical and preventive medicine. Whether through supplementation or dietary sources, melatonin offers significant benefits for improving sleep quality and overall health. Further research is warranted to fully explore its potential and optimize its use in various medical conditions.
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Most relevant research papers on this topic
Melatonin: Pharmacology, Functions and Therapeutic Benefits
Melatonin has diverse physiological effects, including detoxification, bone formation, reproduction, and regulation of various systems, offering potential for biomarker and clinical preventive and therapeutic applications in newborns, children, and adults.
Literature Review
Highly CitedMelatonin: A Cutaneous Perspective on its Production, Metabolism, and Functions.
Melatonin shows promise in managing oxidative-damaged skin conditions, promoting skin cancer prevention, and aiding in skin repair from environmental damage.
Highly CitedEvidence for the efficacy of melatonin in the treatment of primary adult sleep disorders.
Exogenous melatonin shows promising evidence in reducing sleep onset latency in primary insomnia, delayed sleep phase syndrome, and regulating sleep-wake patterns in blind patients compared to placebo.
Meta-AnalysisHighly CitedMelatonin: exceeding expectations.
Melatonin plays a crucial role in circadian rhythm regulation, sleep, and cancer inhibition, as well as detoxifying free radicals and protecting critical molecules from oxidative stress.
Highly CitedCurrent role of melatonin in pediatric neurology: clinical recommendations.
Melatonin is effective in treating sleep onset insomnia and delayed sleep phase syndrome in children with developmental disorders, and may help reduce seizures and headaches.
Non-RCTHighly CitedMelatonin administration lowers biomarkers of oxidative stress and cardio-metabolic risk in type 2 diabetic patients with coronary heart disease: A randomized, double-blind, placebo-controlled trial.
Melatonin supplementation significantly improves metabolic health and reduces oxidative stress in type 2 diabetic patients with coronary heart disease.
RCT
Very Rigorous JournalHighly CitedInfluence of Dietary Sources of Melatonin on Sleep Quality: A Review.
Consumption of milk and sour cherries, sources of melatonin, may improve sleep quality and may serve as adjuvants in the prevention and treatment of sleep disorders.
Systematic ReviewIs Melatonin the Cornucopia of the 21st Century?
Melatonin supplementation shows potential in treating oxidative stress- and inflammation-related disorders, with potential benefits for obesity, cardiovascular diseases, immune disorders, cancer, neurodegenerative diseases, osteoporosis, and infertility.
Rigorous JournalHighly CitedMelatonin: Nature's most versatile biological signal?
Melatonin plays a crucial role in regulating various body functions, including timekeeping, antioxidant properties, and immune-enhancing effects, and has potential therapeutic applications for various sleep disorders.
Highly CitedRole of Melatonin in the Regulation of Human Circadian Rhythms and Sleep
Melatonin plays a crucial role in regulating sleep and circadian rhythms, and its administration can help induce sleep, inhibit wakefulness, and shift circadian clock phases to desired times for treating sleep or circadian rhythm disorders.
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