Melatonin and Adolescents: Safety and Usage Recommendations

In today's fast-paced life, sleep issues have become a challenge faced by many, especially adolescents. With advancements in technology and increasing life pressures, more and more teenagers are experiencing sleep disturbances. In this context, melatonin, as a natural sleep aid, has garnered widespread attention. However, there are still many questions and controversies regarding the safety and appropriateness of melatonin use in adolescents. This article will delve into the effects of melatonin on teenagers and provide science-based usage recommendations.

I. Introduction to Melatonin

What is Melatonin?

Melatonin is a hormone naturally secreted by the human body, primarily produced by the pineal gland in the brain. This hormone plays a key role in regulating our circadian rhythms (also known as biological clocks). Melatonin secretion typically increases at night, helping us feel sleepy and fall asleep; during the day, its secretion decreases, keeping us awake and alert.

The discovery of melatonin dates back to 1958 when American dermatologist Aaron B. Lerner and his colleagues first isolated it from the pineal gland of cows. Since then, research on melatonin has deepened, revealing its multiple roles in the human body.

In its natural state, melatonin secretion is influenced by light. When environmental light diminishes, such as at dusk or night, melatonin production increases. Conversely, bright light, especially blue light (like that from electronic devices), suppresses melatonin secretion. This explains why using electronic devices before bed may interfere with our sleep.

In addition to naturally occurring melatonin, synthetic melatonin supplements are also available on the market. These supplements typically come in tablet, capsule, or liquid form and are used by many as aids to help them fall asleep. However, it is worth noting that the regulatory status of melatonin supplements varies across different countries and regions. For example, in the United States, melatonin is classified as a dietary supplement and can be purchased over the counter; whereas in some European countries, it is considered a medication and requires a doctor's prescription.

The Role of Melatonin in the Human Body

The role of melatonin in the human body goes far beyond just aiding sleep. In fact, this hormone plays multiple roles in our physiological functions:

1. Regulating the Sleep-Wake Cycle: The most well-known function of melatonin is regulating the sleep-wake cycle. It helps our bodies recognize when to sleep and when to wake up. When melatonin levels rise, we feel sleepy; when levels drop, we feel awake. This periodic change is crucial for maintaining a healthy sleep pattern.

2. Antioxidant Effects: Research has shown that melatonin has powerful antioxidant properties. It can help neutralize free radicals in the body, thereby protecting cells from oxidative damage. This antioxidant effect may help prevent certain chronic diseases and could play a role in slowing the aging process.

3. Regulating the Immune System: Melatonin is believed to regulate the functions of the immune system. It may enhance our immune response by affecting the activity and production of immune cells. This means that appropriate melatonin levels may help us better resist diseases.

4. Influencing the Reproductive System: In some animals, melatonin is involved in regulating the reproductive cycle. Although this role is less pronounced in humans, studies suggest that melatonin may have some association with human reproductive functions.

5. Temperature Regulation: Melatonin also participates in regulating body temperature. At night, when melatonin levels rise, our core temperature slightly decreases, which helps promote sleep.

6. Cardiovascular Health: Some studies indicate that melatonin may have protective effects on the cardiovascular system. It may help regulate blood pressure and could reduce the risk of heart disease in certain situations.

7. Mood Regulation: The relationship between melatonin and mood has also attracted researchers' interest. Some studies suggest that changes in melatonin levels may be related to certain mood disorders (such as seasonal affective disorder).

8. Gut Function: Recent studies have found that melatonin also plays an important role in the gut. It may help regulate gut motility and secretion functions and could play a role in maintaining gut health.

It is worth noting that despite melatonin's significant roles in the human body, many mysteries remain regarding its mechanisms of action. Scientists continue to study the various functions of melatonin and its roles in different physiological processes.

For adolescents, the role of melatonin is particularly important. During puberty, the biological clock often changes, leading many teenagers to tend to stay up late and wake up late. This natural change in sleep patterns often conflicts with school and social demands, potentially leading to sleep deprivation and related health issues. Understanding the role of melatonin in adolescents' bodies can help us better understand and address the unique sleep challenges faced by this age group.

However, it is important to emphasize that while melatonin supplements may be helpful in certain situations, they are not a panacea for sleep problems. For adolescents, establishing good sleep habits, maintaining a regular schedule, and reducing nighttime use of electronic devices are often more important and effective than simply relying on melatonin supplements.

In the following sections, we will explore the effects of melatonin on adolescents in greater depth, including its potential benefits and risks, as well as recommendations for safe use. Our goal is to provide comprehensive and accurate information for parents, educators, and adolescents themselves to make informed decisions when considering the use of melatonin.

II. The Biosynthesis Process of Melatonin

How is Melatonin Naturally Produced?

Melatonin is a hormone secreted by the pineal gland in the brain, primarily responsible for regulating the sleep-wake cycle. Its biosynthesis process mainly relies on tryptophan, an essential amino acid, which is naturally produced through the following steps:

1. Tryptophan is converted to 5-Hydroxytryptamine (5-HT): Tryptophan is first converted into 5-hydroxytryptamine in the body, a process that requires the involvement of vitamin B6.
2. 5-Hydroxytryptamine is converted to Melatonin: At night, 5-hydroxytryptamine is further converted into melatonin in the pineal gland, a process influenced by light. When light decreases, melatonin synthesis increases.

Therefore, the natural production of melatonin is closely related to changes in light, especially at night when light decreases, the pineal gland releases more melatonin to promote sleep.

The Impact of Diet on Melatonin Levels

Diet has a significant impact on the synthesis of melatonin. Certain foods are rich in tryptophan or directly contain melatonin, which can help increase melatonin levels in the body. Here are some foods that can help boost melatonin levels:

Food	Main Components	Impact on Melatonin
Cherries	Natural Melatonin	Directly increases melatonin levels in the blood
Bananas	Tryptophan, Potassium	Promotes melatonin synthesis
Milk	Tryptophan	Helps release sleep-promoting hormones
Nuts (such as walnuts, almonds)	Tryptophan, Magnesium	Promotes relaxation and sleep

Additionally, it is advisable to avoid consuming caffeine and high-sugar foods before bedtime, as these can interfere with melatonin synthesis and affect sleep quality.

In summary, the biosynthesis process of melatonin is closely related to light, diet, and lifestyle. By adjusting diet and lifestyle habits, one can effectively increase melatonin levels in the body and improve sleep quality.

III. Foods Rich in Melatonin

Cherries

Cherries are a natural source of melatonin, especially sour cherries (such as Montmorency cherries). Studies have shown that the melatonin content in cherries can help regulate sleep cycles and improve sleep quality. According to one study, consuming cherry juice can significantly increase melatonin levels in the blood and help shorten the time it takes to fall asleep.

Tomatoes

Tomatoes are not only a common vegetable in daily diets but also contain a certain amount of melatonin. Research indicates that the antioxidants and vitamin C in tomatoes also help promote overall health, thereby improving sleep quality. Including tomatoes in the diet, whether raw or cooked, can provide beneficial nutrients to the body.

Walnuts

Walnuts are another food rich in melatonin. According to research, walnuts have a relatively high melatonin content, and they are also rich in Omega-3 fatty acids, which are beneficial for heart health and brain function. Eating a small handful of walnuts daily can not only increase melatonin intake but also provide various other health benefits.

Chia Seeds

Chia seeds are a nutrient-rich superfood, containing abundant fiber, protein, and Omega-3 fatty acids. Studies have shown that chia seeds also contain a small amount of melatonin, which can help regulate sleep. Adding chia seeds to breakfast oatmeal, smoothies, or salads can easily increase melatonin intake.

III. Foods Rich in Melatonin

Cherries

Cherries are one of the few fruits in nature that are rich in melatonin. Research has shown that the melatonin content in cherries can help regulate sleep cycles, especially for those suffering from insomnia; consuming cherries or cherry juice may help improve sleep quality.

Tomatoes

Tomatoes are not only a common vegetable in daily diets but also contain a certain amount of melatonin. Their antioxidant properties also help protect cells, further promoting healthy sleep patterns.

Walnuts

Walnuts are another food rich in melatonin. Studies have shown that the melatonin in walnuts not only helps improve sleep quality but also enhances heart health. Eating a small handful of walnuts daily is very beneficial for increasing melatonin levels.

Chia Seeds

Chia seeds are rich in Omega-3 fatty acids and fiber, and they also contain melatonin. These nutrients not only help promote sleep but also improve digestive health.

IV. Melatonin in Grains and Seeds

Oats

Oats are a healthy whole grain food that contains abundant melatonin. Their high fiber content helps stabilize blood sugar, thereby promoting good sleep.

Corn

Corn is not only a delicious side dish but also contains a certain amount of melatonin. Eating corn can help the body naturally produce melatonin, thus improving sleep quality.

Rice and Wheat

Rice and wheat are common staple foods, and these grains also contain melatonin. Choosing whole grain rice and wheat products can provide more nutrients and melatonin, helping to promote healthy sleep.

V. Melatonin-Rich Beverages

Cherry Juice

Cherry juice is a beverage rich in melatonin, and drinking cherry juice can help increase melatonin levels in the body, thereby improving sleep quality. It is recommended to drink it about an hour before bedtime for best results.

Warm Milk

Warm milk is a traditional sleep aid beverage. In addition to containing calcium and protein, milk also contains a small amount of melatonin. Drinking warm milk helps relax the body and mind, promoting sleep.

Chrysanthemum Tea

Chrysanthemum tea is a natural herbal beverage known for its calming effects. Although the melatonin content in chrysanthemum tea is not as high as in cherry juice, its relaxing effects can help improve sleep quality.

VI. How to Increase Melatonin Levels Through Diet

Dietary Recommendations and Lifestyle Adjustments

To increase melatonin levels, it is recommended to increase the intake of melatonin-rich foods and maintain a regular sleep schedule. Additionally, avoid using electronic devices before bedtime, as blue light can suppress melatonin secretion.

Avoid Foods That Lower Melatonin Levels

Some foods and beverages may lower melatonin levels, such as caffeinated drinks (like coffee and energy drinks) and high-sugar foods. It is advisable to avoid these foods before bedtime to promote better sleep.

VII. Frequently Asked Questions (FAQ)

What is the difference between melatonin supplements and melatonin from food sources?

Melatonin supplements are typically provided in high doses, allowing for a rapid increase in melatonin levels in the body, while melatonin from food sources is present in lower doses and usually accompanied by other nutrients, having a milder effect on the body.

How much melatonin should be consumed daily?

Currently, there is no clear daily recommended intake, as individual needs vary. It is generally recommended to obtain melatonin from food and adjust based on personal circumstances.

How do foods rich in melatonin help with sleep?

Foods rich in melatonin can help regulate the biological clock and improve sleep quality, especially for those with sleep disturbances, as these foods can provide a natural sleep aid effect.

Can children and the elderly increase their melatonin intake?

Both children and the elderly can benefit from foods rich in melatonin, but it is advisable to consult a doctor or nutritionist before increasing intake to ensure safety and suitability.

V. Melatonin-Rich Beverages

Cherry Juice

Cherry juice is a natural source of melatonin, especially sour cherries (such as Montmorency cherries). Studies have shown that the melatonin content in sour cherries is relatively high and can help regulate sleep cycles. According to a study published in the Journal of Medicinal Food, drinking sour cherry juice can significantly increase melatonin levels in the blood, thereby improving sleep quality.

Additionally, cherry juice is rich in antioxidants, which are beneficial for reducing inflammation and promoting overall health. It is recommended to drink about 240 milliliters of cherry juice daily for optimal results.

Warm Milk

Warm milk is another popular melatonin beverage. Milk contains tryptophan, an amino acid that promotes melatonin production. According to research published in the Nutrition Journal, drinking warm milk can help improve sleep quality, especially when consumed before bedtime.

Furthermore, the calcium and magnesium in milk also help relax the nervous system, further promoting good sleep. It is recommended to drink a cup of warm milk 30 minutes to an hour before bedtime to aid in falling asleep.

Chrysanthemum Tea

Chrysanthemum tea is a traditional herbal beverage widely loved for its calming effects. Chrysanthemum tea not only helps relieve stress but also improves sleep quality. According to research published in the Journal of Ethnopharmacology, the active ingredients in chrysanthemum tea can promote relaxation and reduce anxiety, thereby aiding in falling asleep.

Additionally, chrysanthemum tea is rich in antioxidants, which are beneficial for protecting the body from free radical damage. It is recommended to drink a cup of hot chrysanthemum tea before bedtime to promote relaxation of both body and mind.

VI. How to Increase Melatonin Levels Through Diet

Dietary Recommendations and Lifestyle Adjustments

Melatonin is a hormone secreted by the pineal gland in the brain, primarily responsible for regulating the sleep cycle. Research shows that diet has a significant impact on melatonin synthesis. Here are some dietary recommendations and lifestyle adjustments to help increase melatonin levels:

• Increase Tryptophan Intake: Tryptophan is an essential amino acid that promotes melatonin synthesis. Foods rich in tryptophan include turkey, chicken, fish, legumes, nuts, and dairy products.
• Consume Foods Rich in Vitamin B6: Vitamin B6 helps convert tryptophan into melatonin. It is recommended to eat more foods like bananas, cod, chicken, and potatoes.
• Increase Antioxidant Intake: Antioxidants help protect brain cells and promote melatonin synthesis. It is recommended to eat more berries, dark vegetables, and nuts.
• Maintain Regular Meal Times: Regular meals help regulate the biological clock and promote melatonin secretion. It is recommended to eat at the same time every day.
• Moderate Carbohydrate Intake: Carbohydrates promote insulin secretion, which helps tryptophan enter the brain. It is recommended to choose healthy carbohydrates like whole grains, oats, and brown rice.

Avoid Foods That Lower Melatonin Levels

In addition to increasing foods that help melatonin synthesis, it is also important to avoid certain foods that may lower melatonin levels. Here are some foods to be cautious of:

• Caffeine: Caffeine in coffee, tea, and certain energy drinks can interfere with sleep and lower melatonin secretion. It is recommended to avoid caffeinated beverages a few hours before bedtime.
• Alcohol: Although alcohol may help with falling asleep in the short term, it affects sleep quality and lowers melatonin secretion. It is advisable to drink in moderation and avoid consuming it before bedtime.
• High-Sugar Foods: High-sugar foods can cause blood sugar fluctuations, affecting sleep quality and subsequently melatonin synthesis. It is recommended to choose low-sugar or naturally sweet foods.
• Processed Foods: Many processed foods contain preservatives and additives that may negatively impact the body; it is advisable to choose fresh, natural ingredients.

In summary, by adjusting diet and lifestyle, one can effectively increase melatonin levels and improve sleep quality. It is recommended to maintain a balanced diet, choose health-promoting foods, and maintain good sleep habits in daily life.

VII. Frequently Asked Questions (FAQ)

What is the difference between melatonin supplements and melatonin from food sources?

Melatonin is a hormone naturally produced by the body, primarily secreted by the pineal gland at night, helping to regulate the sleep-wake cycle. Melatonin supplements are typically synthetic and provided in tablet or liquid form, allowing for controlled dosages and ease of use. In contrast, melatonin from food sources mainly comes from certain natural foods, such as cherries, bananas, oats, and milk, which contain relatively low levels of melatonin, and the absorption efficiency may not be as high as that of supplements.

How much melatonin should be consumed daily?

According to research, the daily melatonin intake for adults typically ranges from 0.5 milligrams to 5 milligrams. The specific dosage depends on individual health conditions, age, and sleep needs. For some individuals, a low dose of melatonin may be sufficient, while others may require a higher dose to achieve optimal sleep effects. It is advisable to consult a healthcare professional for personalized recommendations before starting melatonin supplements.

How do foods rich in melatonin help with sleep?

Consuming foods rich in melatonin can help increase melatonin levels in the body, thereby improving sleep quality. These foods are often also rich in other nutrients that promote sleep, such as tryptophan, vitamin B6, and magnesium. Research shows that regularly consuming these foods may help shorten the time it takes to fall asleep, increase sleep duration, and improve overall sleep quality. Here are some foods rich in melatonin:

• Cherries
• Bananas
• Oats
• Milk
• Walnuts

Can children and the elderly increase their melatonin intake?

The melatonin needs of children and the elderly may differ from those of adults. Children typically have higher melatonin levels because their biological clocks are not fully matured, so it is not advisable to arbitrarily increase their melatonin intake. For the elderly, as they age, melatonin production decreases, which may lead to sleep issues. In such cases, moderate melatonin supplements may help improve sleep, but it should still be done under the guidance of a healthcare professional.