I thought this week was timely to write a blog on melatonin, given that we have all had a change in our Circadian Rhythms. The idea of sleep would be incomplete without melatonin. It is after all my all-time favourite antioxidant. When we think of melatonin, the first thing that comes to mind is sleep and perhaps jet lag relief. But there’s more to melatonin than meets the eye—literally. In fact, melatonin might just be the most versatile antioxidant you aren’t fully appreciating. Research shows that melatonin plays significant roles in mitochondrial health, eye and brain health, and acts as a hormone powerhouse.
As an antioxidant, melatonin neutralizes free radicals, which are molecules that can damage cells and contribute to aging and disease. But unlike many antioxidants, melatonin doesn’t just act on the surface. It penetrates deep into cellular structures, safeguarding cells from within. This capacity makes it particularly effective at supporting the health of mitochondria, the energy-producing powerhouses of our cells. In mitochondria, melatonin can both prevent oxidative damage and enhance energy production, making it vital for cellular vitality and longevity.
Mitochondrial Health, Eyes and the Brain
Our cells rely on mitochondria for energy production, and mitochondria rely on melatonin for protection. With aging and stress, mitochondria are susceptible to oxidative damage, which can affect everything from energy levels to brain health. Melatonin steps in to protect mitochondria, acting as a potent scavenger of free radicals, especially within these energy-producing cells. By supporting mitochondrial health, melatonin contributes to overall energy levels, cognitive function, and resilience against degenerative conditions.
In today’s digital world, eye health has become a growing concern. Melatonin’s antioxidant properties extend to the eyes, where it protects retinal cells from oxidative damage caused by blue light exposure and environmental pollutants. Studies suggest that melatonin can reduce the risk of age-related macular degeneration and cataracts by neutralizing free radicals in the eye. This makes it an important ally for preserving vision.
Melatonin actively protects our brain from oxidative stress, a factor linked to neurodegenerative diseases like Alzheimer’s and Parkinson’s. By reducing oxidative damage in the brain, melatonin supports cognitive function, memory, and overall brain health. It also acts similarly to vitamin D, serving as a prohormone with signaling effects throughout the body, enhancing its role beyond simple antioxidant activity.
Gut Production of Melatonin
While the pineal gland in the brain is known for producing melatonin in response to darkness, the gut produces an astonishing 400 times more melatonin than the brain’s suprachiasmatic nucleus. This gut-derived melatonin has a different role, aiding in digestion, protecting the gut lining, and supporting the gut-brain axis. This localized melatonin production helps buffer the digestive tract from oxidative stress, inflammation, and even certain infections, showcasing melatonin’s adaptability and its significance beyond just sleep.
Sleep: The Lesser-Known Role of Melatonin
While melatonin is best known for sleep, its effects on sleep may be one of its least influential roles. Melatonin’s production increases in the evening, signaling our bodies that it’s time to wind down. However, it’s not a sedative—it simply nudges our circadian rhythms. When used as a supplement, it can help with issues like jet lag, but its more profound effects lie in the antioxidant, mitochondrial, and neuroprotective.
Now that it’s darker than usual in the evenings, most of you will experience a deeper sleep during the winter months. Enjoy the cooler weather and deeper nights slumber!