Melatonin

The amount of melatonin produced, except for individual differences, depends largely on age: children produce significantly more melatonin than adults, while the amount of hormone secreted decreases with age.

Most evidence for the use of melatonin goes toward alleviating subjective feelings of jet lag, i.e. a sleep disorder caused by the rapid change of time zones during air travel.

Melatonin is widely available in the form of tablets, capsules, and even pastilles that dissolve under the tongue. When administered at an adequate dose of 1 mg before going to bed, melatonin contributes to reducing the time required for falling asleep.

Melatonin-rich foods include cherries and sour cherries, walnuts, corn, oatmeal, tomatoes, and ginger. Moreover, tryptophan is an essential amino acid that converts to melatonin in complex biochemical reactions. Natural sources of tryptophan include grains such as barley, oats and rice, pumpkin seeds, almonds, tomatoes, and some dairy products such as kefir and milk.

Melatonin use also entails the risk of developing side effects such as headache, drowsiness during the day, dizziness, stomach cramps, and a decreased libido. In addition, pregnant women, breastfeeding women, and children should not take dietary supplements with melatonin, while persons taking blood pressure or diabetes medication should consult with their doctor before use.