7 апреля 2025
How Does Melatonin Affect Health?


7 апреля 2025
How Does Melatonin Affect Health?
## Restful Sleep
Melatonin's primary function is to regulate circadian rhythms or the body's internal biological clock. A deficiency can lead to insomnia and frequent nighttime awakenings.
## Strong Immunity
Melatonin has antioxidant and anti-inflammatory properties. It helps the body fight infections, reduces oxidative stress, and supports the immune system's protective functions.
## Stress Reduction
Melatonin levels influence cortisol, the stress hormone. A lack of melatonin can lead to increased anxiety, irritability, and even depression.
> Normal melatonin levels:
> In blood: 20–200 pg/ml
> In saliva: 0–149.4 pg/ml
## Slowing Down Aging
Melatonin is a powerful antioxidant that slows down cellular aging by protecting cells from damage caused by free radicals. A decrease in melatonin levels may accelerate age-related changes.
## Maintaining a Healthy Weight
Melatonin regulates glucose levels and fat metabolism, playing an important role in metabolic processes. A deficiency can contribute to obesity and diabetes, while adequate melatonin supports normal energy balance.
## Why Does Melatonin Decrease?
- Frequent exposure to artificial light in the evening
- Jet lag and irregular sleep schedules
- Stress and chronic diseases
- Lack of tryptophan and magnesium in the diet
> If you think you're at risk and are unhappy with your sleep quality, consider getting a melatonin test.
## What to Do If You Have a Deficiency
To restore normal melatonin levels, following a healthy sleep routine is essential—going to bed and waking up at the same time and avoiding screens before sleep. Including tryptophan-rich foods (dairy products, nuts, bananas, turkey) in your diet can help. In some cases, melatonin supplements may be beneficial, but their use should always be discussed with a doctor.