1. What is it and where does it come
from?
N-acetyl-5-methoxytryptamine, or melatonin, is hormone produced
naturally by the body in the pineal gland of the brain. The release of melatonin
correlates with the body's cycle of day and night.
The highest levels of the hormone are produced at night. Trace amounts of
melatonin appears in foods. In addition, quality melatonin supplement can be
found here at Bodybuilding.com.
2. What does it do and what scientific studies
give evidence to
support this?
Melatonin may
play an essential role in sleeping and much more. As light inhibits its
production, and darkness stimulates it, melatonin regulates the body's internal
clock. Double blind research shows that this hormone helps people sleep,
shortens the number of awakenings in the night, and improves the quality of
sleep. It is also very useful in treating jet lag, as it promotes quicker
recovery from that "out of it" stage one may experience after extended periods
of flight. Research has also shown that having enough melatonin exhibits
positive psychological benefits on a person's mood.
3. Who needs it and what are some symptoms of
deficiency?
Frequent travelers and those who work rotating
shifts could benefit by taking melatonin supplements. Sleep is definitely
important to weight-trainers, bodybuilders, and athletes, as muscles grow and
repair during sleep. Melatonin has been used by millions of people to gain
quality rest on a more consistent basis.
4. How much should be taken? Are there any side effects?
Levels of melatonin intake should vary with a person's age. The body produces
some melatonin naturally during sleep and many doctors and experts recommend a
level similar to the body's own production, between one to three milligrams
taken two hours or one-half hour before a person wants to go to sleep. Melatonin
should not be taken during the day. Some uncommon side effects are reports of
grogginess, sleepwalking, and disorientation. Pregnant or breast-feeding women
should not take it. All in all, melatonin has great sleep promoting effects.