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For many females in mid-life, hormone dysregulation and the onslaught of distressing symptoms is constant. Alongside hot flashes, nightly disruptions in sleep are on the list of concerns (and the challenge in putting healthy habits in place without enough of it is real). Melatonin is well-known for its role in promoting better zzz’s, but more recently it’s been gaining wide attention as a super-hormone and potent antioxidant with far-reaching benefits to health and longevity. In fact, experts are wondering, “is melatonin the next Vitamin D?"
The Sleep “Hormone of Darkness”
Melatonin is best known for its role in regulating our circadian rhythms. In the late evenings, when darkness sets in, the pineal gland begins producing melatonin, inducing sleepiness in preparation for a restful night's sleep. When we are exposed to light - natural or synthetic – melatonin production decreases, signaling our body to be awake and alert. Given that levels are tightly regulated by exposure to light and dark, increasing exposure to early morning sun and avoiding blue light at night can have a powerful impact on melatonin and quality sleep.
Melatonin, Longevity Hormone?
More research is needed to fully understand the impact of melatonin on longevity, however there’s growing interest in the ways it acts as a potent antioxidant maintaining cellular health - the key to graceful aging and longevity. [1] There are also intriguing interactions between melatonin and mitochondria, a.k.a., the energy center of every cell in our body. Mitochondrial health is a hot topic among longevity hackers as it appears to play a central role in living a longer life free from chronic disease. [2] Melatonin generates new mitochondria, and improves their function (which highlights its potential energy building benefits!) [3]
A Menopausal Ally
Beyond melatonin’s potential role as a longevity hormone, it can be a powerful ally for women in perimenopause and post menopause helping to alleviate mood swings and depression. [4] It has also been found to support bone health, especially crucial when the decline in estrogen increases risk of bone loss. [5] Additionally, melatonin has a positive impact on the immune system, enhancing its function and promoting overall wellness. [6]
Boosting Melatonin in Mid-Life
It’s no surprise that women reaching their menopausal years may struggle with their sleep. We can thank adrenaline surges related to blood sugar dysregulation as well as declines in the production of melatonin; since production comes to a near standstill by the age of 60. [7]
Source [8]
To boost melatonin production, try incorporating melatonin-rich foods (fish, eggs, mushrooms, berries and cherries). When supplementing with a sustained-release melatonin, the dose is .5-3 mg; start with 0.5mg as it can cause daytime drowsiness and choose a brand with a U.S.P. seal to ensure its quality. Keep in mind there is much variability in individual response to direct melatonin supplementation. Also, melatonin can be harmful to small children, so be sure it’s kept out of their reach. Be cautious about potential interactions with certain medications like blood thinners, antidepressants, diabetes and blood pressure medications and birth control pills. Of note, zinc, magnesium, folate and vitamin B6 may boost melatonin formation from serotonin. More research is needed to confirm, however, it is important to ensure optimal nutritional status before direct melatonin supplementation as this may assist the body with natural melatonin production [8].
The Bottomline
Melatonin can be a strong ally for women in mid-life, offering benefits like improved sleep, overall well-being, a stronger immune system, and potentially even longevity! Supplementing melatonin is generally considered safe and effective, but always speak with your healthcare practitioner to determine if it's the right choice for you.
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