Pineal

What is the Pineal gland, where is it located, and what hormones does it produce?

The Pineal gland is a tiny gland within the middle part of the brain which is shaped like a pinecone. It is responsible for regulating the body’s circadian rhythm by secreting the hormone melatonin.

The Pineal’s main job is to collect information about the daily light/dark cycles from the eyes and then produce/secrete melatonin accordingly. In this way it helps to sync circadian rhythms within the body. Circadian rhythms are mental and behavioral changes within the body that follow a 24-hour clock. For example, sleeping at night and being awake during the day to work.

• Melatonin: The highest amounts of melatonin are released when the body is exposed to darkness, and the least when it is exposed to light. Often referred to as the sleep hormone, research suggests better sleep is obtained when melatonin levels are at their highest. In addition to sleep, research suggests that melatonin helps to regulate menstrual cycles and may protect against neurodegeneration such as Alzheimer’s and Parkinson’s diseases. One thing to note is that melatonin production decreases as people age.

Melatonin has gained in popularity simply because of its availability as a dietary supplement. However, experts agree, melatonin is a sleep regulator, not a sleep initiator. It may work for some people great, and for others it may not work at all. It is generally considered safe when used in the short term and at low doses, however, taking too much over a long period of time can cause unwanted side effects such as headaches or even further sleepiness.

Also, as a dietary supplement, consumers generally think it is safe. However, melatonin may negatively interact with common drugs such as anticoagulants, anti-platelets, blood pressure drugs, diabetes medications, and contraceptives to name a few.

The best option is to check with your doctor to see if you need to take a melatonin supplement, or if there’s other things you might be able to do to help you sleep. A good place to start is to evaluate your sleep hygiene. Are you on your phone quite a bit or watching tv before bed? Are the lights in your house turned on at their highest setting? Are you going to bed at a reasonable time? Are you eating very soon before bed?

Simply by turning down the lights, avoiding blue light from the tv or your phone, going to bed at a reasonable hour, and not eating at least two hours before bed, may support your overall sleep, without needing to rely on a melatonin supplement.

What else does melatonin do?

It has been suggested from research that melatonin is a potent free-radical scavenger with antioxidant and anti-inflammatory activities, and therefore is a powerful anti-aging hormone. Melatonin can actually be synthesized and metabolized in the skin and it has been suggested to offer protective effects related to the skin. Indirectly, its role as a sleep regulator makes it an important contributor to the health of the skin.

When it comes to gut health, the gut contains about 400x more melatonin than the pineal gland. It has been found in research to play a role in gut motility, healthy balance of the gut microbiome, and may decrease inflammation and pain in the gut.

To Summarize

Melatonin is an important hormone that exerts it's influence on the body in several ways. It has become very popular as a dietary supplement. Before using it, check with your doctor about whether they think it would be a good option, and begin to evaluate your current sleep routine. What changes can you make that might improve your sleep, before you even need a supplement?

References

Chen, C. Q., Fichna, J., Bashashati, M., Li, Y. Y., & Storr, M. (2011). Distribution, function and physiological role of melatonin in the lower gut. World journal of gastroenterology, 17(34), 3888–3898. https://doi.org/10.3748/wjg.v17.i34.3888

Cleveland Clinic. (2022). Hormones. Retrieved from https://my.clevelandclinic.org/health/articles/22464-hormones

Cleveland Clinic. (2022). Pineal Gland. Retrieved from https://my.clevelandclinic.org/health/body/23334-pineal-gland

Marshal, L. (2018, November 13). As Melatonin Use Rises, So Do Safety Concerns. Medscape. Retrieved from https://www.medscape.com/viewarticle/904828?ecd=ppc_google_rlsa-traf_mscp_news-perspectives_md_us&gclid=CjwKCAjw67ajBhAVEiwA2g_jEMLL4RAlFgcu85cwCVzN4tSutOTeGWkScoFIPys3ZMH403bg0FeHVBoCMUYQAvD_BwE#vp_3

Mayo Clinic. (2021). Melatonin. Retrieved from https://www.mayoclinic.org/drugs-supplements-melatonin/art-20363071

Rusanova, I., Martínez-Ruiz, L., Florido, J., Rodríguez-Santana, C., Guerra-Librero, A., Acuña-Castroviejo, D., & Escames, G. (2019). Protective Effects of Melatonin on the Skin: Future Perspectives. International journal of molecular sciences, 20(19), 4948. https://doi.org/10.3390/ijms20194948

U.S. Department of Health and Human Services, National Institutes for Health, National Center for Complementary and Integrative Health. (2022). Melatonin: What you need to know. Retrieved from https://www.nccih.nih.gov/health/melatonin-what-you-need-to-know