MelatoninMelatonin, known chemically as N-acetyl-5-methoxytryptamine is a hormone secreted by the pineal gland located at the base of the brain that helps regulate sleep and wake cycles. This hormone is a derivative of the neurotransmitter serotonin and the amino acid tryptophan.
Our bodies have their own internal clocks that help regulate the natural cycle of sleeping and waking hours (circadian rhythm) by controlling the production of melatonin. Usually, the levels of this hormone begin to rise in the mid- to late evening, remain high for most of the night, and then decline in the early morning hours. Natural production is greatly affected by light. That is why during the shorter days of the fall and winter months, melatonin production may start earlier or later. This change can lead to symptoms of seasonal affective disorder (SAD), or winter depression, when some people feel more tired and that they need more sleep. Natural melatonin levels decline gradually after the age of thirty. Some elderly people produce very small amounts of it or none at all. Role as an antioxidant: Melatonin is a powerful antioxidant that can easily cross cell membranes and the blood-brain barrier and plays a role in stimulating other antioxidants. It is considered more powerful than vitamins C, E and A, because it is soluble in both fat and water and can enter cells that vitamin cannot. Unlike other antioxidants, it does not undergo redox cycling, which is the ability of a molecule to undergo repeated reduction and oxidation and regain its antioxidant properties. That is why it is referred to as a terminal antioxidant. Melatonin has been shown to effectively raise
Glutathione
levels in many tissues, such as the brain, liver, blood serum and muscles. Due to melatonin's role as a potent scavenger of free radicals, it has been studied for the treatment of cancer, immune disorders, Alzheimer's disease, autism, cardiovascular disease, depression. production? Of great interest are the studies about the effects of light pollution on the production of melatonin and as a result, the impact on the metabolism, immune function, endocrine balances and the development of cancers. Light pollution is the brightening of the sky at night by artificial lightning of highways, streets, malls, stadiums, homes, etc., also called urban sky glow. Retinal ganglion cells responsible for detecting light and suppressing melatonin production are most sensitive to blue/violet light. The 2007 review published in the Journal of Pineal Research states that human exposure to low-level incandescent lightning for only 39 minutes suppresses melatonin levels to 50%. As we stated above, melatonin stimulates Glutathione synthesis. Constant light exposure leads to melatonin deficiency which leads to decreased tissue Glutathione peroxidase activity and the promotion of oxidative stress. Current evidence suggests, as noted in the review, that high levels of artificial light at night may play a role in cancer risk. Studies have indicated that melatonin exerts a direct effect on tumor growth and proliferation, and the increased risk of cancer was observed in patients with the brightest bedrooms. Multiple studies have documented a link between night shift work and an increased incidence of breast cancer.
The use of melatonin supplements became quite popular some 15 years ago as a way of treating insomnia, jet lag, SAD, chronic cluster headaches, as well as sleep regulation in people who work evening or night shifts and sleep-wake cycle training in blind people (because they do not have the perception of light and darkness). Melatonin supplements can be of animal/bovine origin (made from ground pineal glands of cows or sheep) and synthetic (man made): - Melatonin of animal or bovine origin, even though called natural, is very unsafe and should be avoided at all cost because it can be infected with bacteria, viruses or contain proteins that could cause an antibody response. Due to these risks this grade of melatonin is administered very rarely. - Like all unnatural products, the use of the synthetic form of melatonin has side effects and should not be used without consulting a healthcare professional, even though this supplement is available without prescription in the USA. Many countries prohibit selling melatonin and other hormone supplements without prescription. Daily dosages of synthetic melatonin vary greatly depending on the age and the medical condition of a person and typically are in the range of 0.25-10 milligrams to be taken 30-120 min. before bedtime. Even the smallest dose of synthetic melatonin is much higher than the amount normally circulating in the blood stream at night time. Since human blood contains approximately 150 picograms of melatonin per milliliter (night time average), even the smallest dose of 0.25 mg of synthetic melatonin is 333 times (!) higher than what is normally found in the blood. The average young male adult has 0.00075 mg of melatonin, based on 5 liters of blood. The studies have also shown that the higher doses of 10 mg/day do not produce better results than the small dose of 0.3 mg/day. Side effects from synthetic melatonin may include: abnormal heart rhythms, high blood pressure, confusion, difficulty concentrating, fatigue, dizziness, sleepiness, irritability, headache, mood changes, depression, hormonal effects, hypothermia, itching, heaviness in the head, seizures, sleepwalking, stomach problems, vivid dreams, morning grogginess, reduced sperm count. Synthetic melatonin is absolutely prohibited to use during breastfeeding and is unadvisable to use by pregnant women and children, people with autoimmune diseases, liver and kidney diseases, epilepsy, stroke, and those taking other drugs or consuming alcohol. Studies have shown that these side effects are rare in healthy people with short-term use of no more than three months, taking not more that 3 mg of melatonin a day. - There exists another source of melatonin, which is not commonly known, a truly natural one that is found in tart (sour) cherries, which we will discuss below, so keep reading...
It has been known that certain foods contain very small amounts of melatonin: bananas, pineapples and corn for example. But recent research has identified tart cherries technically known as Prunus Cerasus as having the highest concentration.
It has been scientifically proven that tart cherries, especially the Montmorency variety, contain an extremely significant amount of melatonin, actually enough to produce positive results in the body. Dr. Russel Reiter of the University of Texas Health Science Center who is a distinguished researcher of melatonin, stated: "We were surprised at how much melatonin was in cherries, specifically the Montmorency variety." Montmorency cherries which account for the majority of cherries grown in the US contain approximately 13.5 nanograms (ng) of melatonin per 1 gram of cherries which is higher than the amount normally found in the blood. 1 ounce of concentrated juice, based on a 100 cherry concentration, is 3,377 ng of melatonin = 0.003377 mg. Dr. Reiter and the researchers from Japan also proved that melatonin ingested from the diet is absorbed and enters the blood circulation, after which it is capable of binding to sites in the brain and other tissues. Tart cherries and the compounds found in them have been associated with a lower risk for a number of health conditions: arthritis, gout, heart disease, diabetes, cancers, brain health, muscle soreness during and after exercise, and weight management to mention a few. ORAC Score of tart cherries Antioxidant capacity of foods is measured in ORAC (Oxygen Radical Absorbance Capacity) units. ORAC score shows how many oxygen radicals a food can absorb and deactivate. The ORAC value is expressed in micromoles of Trolox Equivalents (µmol/TE) per 100 grams of sample (this is the laboratory measure of ORAC). The higher the score the better a food may be in its ability to fight oxidants. Nutrition experts estimate that a person needs to consume 3,000 - 5,000 ORAC units a day. Below you will find a table comparing ORAC scores of various fruits and vegetables. Just 3.5 ounces (100 grams) of concentrated cherry juice provide 12,800 ORAC units; or just one serving of 1 ounce (2 tablespoons) will supply 3,657 ORAC units, which is more than the daily recommended amount. Dried cherries can be added to cereals, oatmeal, salads, nut mixes, or simply enjoyed as a snack. Frozen cherries after thawing and canned cherries can be used in cereals, yogurt, oatmeal, smoothies, and well drained in baking. Our favorite is cherry juice concentrate: 1 ounce serving (2 table spoons) contains all the goodness from about 100 cherries (!). It can be used as is or reconstituted in 6-8 ounces of water or apple juice and taken as an excellent source of antioxidants, to help ease pain, or right before bedtime as a natural sleep aid - 1 ounce of concentrated cherry juice contains approximately 0.003377 milligrams of natural melatonin which is 4.5 times higher than the amount circulating in the blood stream of a young male adult at night time.
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to order tart cherry juice concentrate from Immunotec Inc., a company we trust for quality - and experience all the benefits of this truly extraordinary and often overlooked fruit. Additional info resource:
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But if you would like to add cherries to your diet, you have several other choices: these delicious berries are usually available as dried cherries, frozen cherries, canned cherries and cherry juice concentrate directly from growers and companies distributing them online. These products can also be found at some whole food, organic food stores or some health food stores.
