Melatonin Shows Promise Against
Age-Related Concerns

I recently attended the “Man and His Environment” medical conference in Dallas. Among the speakers I was eager to hear was Russel Reiter, professor of neuroendocrinology at the University of Texas Health Science Center in San Antonio. Dr. Reiter’s expertise is melatonin, and what he had to say about it went far beyond the common understanding of melatonin as the sleep-inducing, jet lag–beating hormone produced by the pineal gland in the front of your brain.

Dr. Reiter described melatonin as an “unusually potent” antioxidant and immune booster. Repeated studies show that melatonin is very efficient in helping to neutralize free radicals, and thereby reduce oxidative stress in the body. If that weren’t enough, melatonin can also help to strengthen your body’s own antioxidant enzymes—including superoxide dismutase and glutathione.

What It Means for You

It’s well known that melatonin levels drop with age, and that healthy elderly individuals have higher concentrations of melatonin than those who have health problems. However, a definitive association between higher melatonin levels and better health has not been scientifically established.

Certainly, more research is needed—but based on the research so far, it appears that supplemental melatonin may be helpful against a wide range of common age-related disorders. I’ve added it to my preferred list of super antioxidants, and I’ve started to actively recommend it to my patients.

Rest Easy, Too

Of course, melatonin is the hormone associated with sleep. Your body naturally produces it in the evening as the sun sets, which makes you drowsy. The higher your melatonin level, the easier it is for you to fall asleep and stay asleep.

To enhance your body’s production process, keep the lights low before bedtime or turn them off altogether. Light “pollution” sends a signal to the pineal gland that melatonin isn’t needed, and so production is inhibited. For example, one of my friends installed full-spectrum Ott lights in his house (the most “natural” kind of artificial light available). However, he then found that he was having a hard time falling asleep. I suggested he take the lights out of the bedroom. Once he did, he was able to fall asleep faster.

The general recommendation for promoting sleep is 500 mcg to 2 mg at bedtime—which is my recommendation for the antioxidant effect as well. A possible indicator for how much you might want to take is to start with 500 mcg. If that amount helps you get to sleep within a half hour of going to bed, stay with that dosage. If you still have difficulty falling asleep, increase the amount by 500 mcg each night until either it helps you get sleep within a half hour or you reach the 2 mg limit.

Melatonin is extremely safe, but I recommend it with one caveat. Over the years, I’ve had about a half dozen patients with depression tell me that melatonin made their condition worse. If you suffer from depression, I don’t recommend that you take melatonin.

Here’s what else you should also know about lights, melatonin, and bedtime:

• Although light can upset the body’s melatonin production, it has no impact on the effectiveness of melatonin supplements.
• If you must sleep with a nightlight nearby, choose a red bulb. Red light does not affect natural melatonin production.
• The worst thing you can do when you can’t fall asleep is open the refrigerator. The blast of light really socks it to your pineal gland, so stay away from the fridge if you get up for a late night snack.

You should know, too, that melatonin is not just a product of the pineal gland. It’s also made in the retina, the gastrointestinal tract, and white blood cells. What’s more, it’s present in plants—most abundantly in walnuts, cherries, and purslane. No one yet knows the exact amount of melatonin in these foods, but it’s a good idea to make sure they’re a regular part of your diet.

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