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Melatonin—the name itself conjures images of cosy blankets, peaceful nights, and the gentle drift into sleep. It's practically synonymous with sleep aids, the go-to supplement for restless nights and jet lag recovery. But what if melatonin's story goes far beyond counting sheep?
This hormone is believed to play a significant role in a completely different realm: gut health. Most people, even avid melatonin users, aren't aware of this connection. This blog will explore the surprising link between melatonin and the gut and how it supports digestive health. So, let’s see what makes melatonin more than just a sleep partner!
What is melatonin?
Melatonin is a hormone naturally produced by the pineal gland, a small gland deep in the brain. It's a key player in regulating the sleep-wake cycle, also known as the circadian rhythm—your body's internal clock that guides you when it's time to sleep and when to be awake.
Think of melatonin as a messenger, communicating with your body about the light and darkness in your environment:
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As darkness falls and evening approaches, your pineal gland starts producing more melatonin. These rising levels signal your body that it's time to wind down and prepare for sleep.
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Conversely, when morning arrives, and you're exposed to light, melatonin production is suppressed, helping you wake up and feel alert.
Though melatonin is essential for maintaining a healthy sleep-wake cycle, several factors can interfere with its production. As you age, your body tends to produce less melatonin, which can contribute to sleep problems, especially in older adults. Other factors, such as stress, working night shifts, or certain medical conditions, can also disrupt melatonin production and lead to sleep disturbances.
This is where melatonin supplements come in. They can be a helpful tool for regulating sleep, particularly for individuals struggling with insomnia, jet lag, or shift work sleep disorder. These supplements can help reinforce the body's natural sleep-wake cycle and promote better sleep.
But here's the kicker—melatonin doesn't stop at sleep. Let’s explore its other surprising benefits.
Benefits of melatonin
While melatonin is primarily celebrated as a sleep aid, its benefits extend beyond a good night's rest. This versatile hormone may offer a range of benefits in other areas of health, showcasing its diverse biological functions. Let’s look at some additional benefits of melatonin:
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Migraine and headache relief: If you're prone to migraines or headaches, melatonin might offer some relief. According to a randomised clinical study, daily dosages of 3 mg of melatonin significantly reduced the frequency of migraines, with participants experiencing over a 50% decrease in migraine attacks compared to placebo groups. Not only did melatonin reduce the frequency, but it also lessened the duration and severity of migraines.
Do bright lights and loud noises trigger your migraines? Watch the video below to discover how gut imbalances can trigger those painful headaches!
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Anxiety reduction before medical procedures: Facing a medical procedure, whether surgery or a dental appointment, can be anxiety-inducing. Studies have shown the potential of melatonin to ease anxiety before such procedures, promoting a sense of calm and reducing pre-procedure stress.
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Pain relief: Melatonin's anti-inflammatory properties may contribute to pain relief in certain conditions. While not a primary pain reliever, it may play a supporting role in managing pain, particularly related to inflammation.
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Cardiovascular health: A clinical study revealed that taking 5 mg of melatonin nightly before cardiac surgery and continuing until the third postoperative day notably reduced the incidence of postoperative delirium. This finding points to melatonin's potential role in safeguarding heart health during critical times.
Now, let’s talk about something people aren't chatting about—melatonin and gut health!
How does melatonin affect gut health?
Did you know that a significant amount of melatonin is produced not only in the brain but also in the gut? This localised production suggests that melatonin has a direct and important role in fostering a healthy gut. Here's how melatonin appears to exert its influence on the digestive system:
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Gut barrier function: Melatonin helps maintain the integrity of the gut lining, which acts as a crucial barrier against harmful substances, toxins, and pathogens. A strong gut barrier prevents a ‘leaky gut,’ a condition in which unwanted substances can pass through the gut wall and enter the bloodstream, potentially triggering inflammation and other health problems.
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Antioxidant properties: Melatonin is a powerful antioxidant, and these properties extend to the gut. It helps balance the good bacteria in the gut microbiome, creating a more harmonious environment. This antioxidant activity may be particularly beneficial in conditions like inflammatory bowel disease (IBD), where oxidative stress plays a significant role.
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Anti-inflammatory effects: Inflammation is a key driver in many gut disorders. Melatonin's anti-inflammatory effects can be particularly helpful for people with inflammatory gut conditions, as they help reduce inflammation and ease symptoms.
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Soothing the IBS: Irritable bowel syndrome (IBS) is a common digestive disorder characterised by symptoms such as bloating, pain, and constipation. Melatonin modulates immune responses and reduces inflammation, allowing individuals with IBS to experience less bloating, decreased pain, and improved bowel movements.
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Acid reflux relief: Acid reflux, or heartburn, occurs when stomach acid flows back into the oesophagus. Melatonin may help reduce acid reflux symptoms by influencing the lower oesophageal sphincter, the muscular ring that controls acid flow between the stomach and oesophagus. By strengthening this sphincter, melatonin may prevent acid from escaping and causing discomfort.
Before you start popping melatonin for gut relief, let's discuss what you should consider!
Considerations while using melatonin for gut disorders
While the potential benefits of melatonin for gut health are promising, it's important to remember that research in this area is still evolving. The science is complex, and we don't have all the answers yet. While some studies suggest a positive role for melatonin in certain gut conditions, others have yielded mixed results.
For instance, a recent study found that melatonin worsened gut inflammation in a mouse model of inflammatory bowel disease (IBD) and delayed recovery during remission phases. Melatonin seemed to alter the gut microbiota, promoting an imbalance that increased inflammation markers. This finding underscores the need for further investigation and highlights that it's essential to approach melatonin with careful consideration:
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Individual variability: Like any medication or supplement, individuals can respond differently to melatonin. What works for one person may not work for another. Factors such as age, overall health, and the specific gut condition can all influence how someone responds to melatonin.
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Potential for interactions: Melatonin can potentially interact with other medications you're taking. It's crucial to discuss all medications and supplements you're using with your doctor to avoid any potential interactions.
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Lack of standardised dosage: There is no established, universally agreed-upon dosage of melatonin for gut disorders. The appropriate dosage may vary depending on the individual and the specific condition being treated.
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Underlying conditions: If you have an underlying gut condition, you must first address it with your doctor. Your healthcare provider should determine whether melatonin is appropriate as a complementary therapy.
Given these complexities, it is vital to consult a healthcare professional before using melatonin for gut disorders. They can help weigh melatonin's benefits and risks and advise on its suitability. Remember, self-medicating with melatonin could inadvertently harm rather than heal, highlighting the importance of personalised medical advice.
Melatonin is more than a mere sleep aid. Its influence on gut health is becoming increasingly recognised, revealing potential benefits for various digestive issues. With each discovery about this mysterious hormone, you inch closer to understanding its full potential in promoting restful sleep and a healthy gut.
Are you intrigued by the gut health-melatonin connection and want to support your digestive health? The Good Bug’s range of probiotic and prebiotic products are designed to nourish your microbiome and contribute to a healthier you. Visit our website to unlock exciting offers and achieve better health!
References
https://pmc.ncbi.nlm.nih.gov/articles/PMC3198018/
https://www.goodrx.com/melatonin/benefits
https://www.1mg.com/articles/web-stories/how-does-melatonin-affect-gut-health/
