"Humans live in the light... But there is a power that can only be known in the darkness. That power is melatonin!"
Melatonin is a mysterious hormone with incredible effects. While its detailed mechanisms remain largely unknown, melatonin is known to have a close relationship with sex hormones. People with irregular working hours, such as night shift workers and international flight attendants, have a 40-70% higher incidence of breast and prostate cancers. This is the dark power of melatonin!
Effects of Melatonin
Melatonin can extend lifespan by acting on sirtuin genes, similar to calorie restriction and resveratrol. It also has anti-inflammatory and antioxidant effects, which can prevent lifestyle-related diseases. The most important impact is on the immune system.
"The true power of melatonin lies in its control over immunity!"
T cells, produced by lymphocytes, include Th1 and Th2. If Th2 increases excessively, it can cause cancer and allergies (such as hay fever, food allergies, and atopy). Melatonin increases Th1, balancing this ratio, and also boosts NK cells and glutathione, helping to prevent cancer and allergies.
Additionally, combining chemotherapy with melatonin has been shown to improve survival rates. The power of melatonin is immeasurable!
Disadvantages of Melatonin
"However, every power has its price..."
For those with Th1-type autoimmune diseases (such as rheumatoid arthritis), melatonin intake can have adverse effects. It is crucial to consult a doctor in such cases. The timing of intake is also important; taking melatonin in the early morning can increase insulin resistance and worsen glucose tolerance. This is due to disruption of the circadian rhythm. Normally, melatonin is taken before bedtime, so this concern is minimal, but caution is needed.
Research Findings
Here are some research findings related to melatonin:
Study 1: Postmenopausal Women
81 postmenopausal women took melatonin for one year.
The melatonin group experienced a 6.9% reduction in body fat and a 5.2% increase in lean body mass compared to the placebo group.
Adiponectin increased by 21%.
The group taking 3mg of melatonin saw greater effects than the 1mg group.
Study 2: Athletes
A 4-week study showed that melatonin improved sleep quality and optimized circadian rhythms.
Study 3: Metabolic Syndrome
5mg of melatonin taken 2 hours before bed increased antioxidant activity, reduced LDL cholesterol, and lowered blood pressure.
Study 4: Trained Individuals
30 trained men and women performed leg presses with "7 reps for 7 sets" after taking melatonin.
Men: Melatonin intake (5mg) significantly increased growth hormone secretion.
Women: Growth hormone secretion decreased.
Melatonin improved blood flow and reduced blood pressure in young men and women.
If You Have Short Sleep Duration...
Normal melatonin returns to baseline blood levels about 6 hours after intake. If you have short sleep duration, melatonin may still be present upon waking, causing drowsiness. In such cases, sublingual tablets are recommended. Sublingual tablets act quickly and return to baseline within about 3 hours.
"Harness the power of melatonin and unleash its true potential!"