Art (California) on 04/16/2022
Here is a link to the study :
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8123278/
Here is a relevant quote from the study that explains 3 more ways to get significantly increased melatonin levels without taking a melatonin supplement :
>>> ' Volunteers were given juice extracted from 1 kg of orange or pineapple or two whole bananas, containing 302, 150, and 8.9 ng phytomelatonin, respectively. The study demonstrated that the serum melatonin concentration was significantly increased after 120 min of fruit consumption. For pineapple (146 versus 48 pg/mL p = 0.002), orange (151 versus 40 pg/mL, p = 0.005), and banana (140 versus 32 pg/mL, p = 0.008), and this definitely proves that fruits are a good source of phytomelatonin. Besides, the antioxidant capacity in the serum also markedly increased, suggested by the significant increases in two indicators; ferric reducing antioxidant power assay and oxygen radical antioxidant capacity [35]. Likewise, a study conducted with young, middle-aged, and elderly participants showed that the ingestion of 200 mL of grape juice twice a day increased urinary 6-sulfatoxymelatonin, a major metabolite of melatonin commonly used as a biomarker, and total antioxidant capacity in the all three groups of individuals [36 ' <<<
So now we know that fresh orange and pineapple juice as well as bananas or grape juice can significantly increase melatonin levels in humans. In the case of fresh orange juice, a greater than 3x increase in the melatonin level was seen. So in total, we now have 5 ways to very significantly increase melatonin levels without the side effects reported for melatonin supplements! I'll drink to that....orange juice, that is!
Art
Replied by Madelyn from Idaho on 05/29/2023
Hi Art,Based on your extensive research and knowledge about melatonin, I wanted to get your opinion about whether or not supplementing with melatonin causes the body to stop producing it. And if so, will the body resume melatonin production once you stop supplementing it? I have given small (1.5-3mg) doses to my kids at times when they are wired up and can’t get to sleep. I myself appreciate its outstanding antioxidant properties. Thanks Art :)
Replied by Art from California on 05/30/2023
Hi Madelyn,That was a fairly common question about 12 or more years ago because so much was unknown about the effects of melatonin in the body. No study ever showed that melatonin supplementing caused the body to stop producing it or reduced production of melatonin.
I think one of the most important points about melatonin is that it declines with age in an inverse relationship to the onset of age related diseases. Trying to offset this age related decline through either increased melatonin production via natural means or through supplementation seems to make plenty of sense.
I think one of the more important pro health effects of melatonin is its cardiovascular disease (CVD) preventative and treatment effects because CVD is the number one cause of death in the world and is an age related disease that starts to increase rapidly from about age 40 as shown in the attached graph. This has an inverse relationship to the decline of melatonin in the body. I would attach the melatonin graph so you can see the relationship, but I think this format only allows me to attach one item.
In any case Melatonin has shown that it can help prevent or treat CVD in multiple studies and I have seen it work for this purpose.
So the point I am trying to make is that melatonin supplementation does not cause the body to stop producing melatonin, but rather that melatonin declines on its own as we age and especially from the age of 40 on and studies suggest that melatonin has a multitude of healthful effects and that is why I supplement it myself and discuss those healthful effects often on EC!
Art
https://www.bmj.com/content/337/bmj.a2467
Replied by Madelyn from Idaho on 05/31/2023
Thanks a lot, Art! This aligns with what I’ve been able to learn about melatonin supplementation and declining levels in our bodies as we age. In addition, this gives me peace of mind that I can give a melatonin supplement to children as needed. I’m sure I speak for many EC readers when I say that your contributions to this site are gold! May you be blessed!Replied by Art from California on 05/31/2023
Hi Madelyn,I just wanted to mention to you that of late, there has been reports of children having problems with melatonin. The problem seems to be that since manufacturers have started putting melatonin into "gummies", some children have been eating them like candy because they are like candy. This is not healthful, moreover these children are probably eating these gummies during the daytime when melatonin levels are low and should be low. Raising melatonin levels regularly during daylight is also not healthful as it can disrupt the circadian rhythms which is definitely not healthful.
Art
Replied by Art from California on 07/10/2023
These three studies below illustrate three more ways to get melatonin naturally without supplementation. One is via meditation and the other is via electroacupuncture and the third way is via the Mediterranean diet. Here are the study links : Electroacupuncture Https://pubmed.ncbi.nlm.nih.gov/35301664/ Meditation Https://www.sciencedirect.com/science/article/abs/pii/S1550830723000678?via=ihub Mediterranean Diet Https://www.mdpi.com/2076-3921/12/2/264Art
