Melatonin may bring biological clock back in sync
PEOPLE WHO HAVE TROUBLE falling asleep at night because their biological clocks are out of sync may benefit from melatonin supplements.
But there’s limited evidence for the synthetic hormone’s effectiveness with most sleep disorders, according to a new review of the medical literature.
In addition, the safety of taking melatonin over a long period of time is uncertain. Short-term use, for a period of days or weeks, appears to be safe.
The review was conducted by the federal Agency for Healthcare Research and Quality at the request of another federal agency, the National Center for Complementary and Alternative Medicine.
Results of the review were announced last week.
Natural melatonin is produced in the pineal gland of the brain. From there, it enters the bloodstream to regulate the sleep cycle. Levels rise in the evening, encouraging that sleepy feeling. Levels fall in the morning, encouraging wakefulness.
You can buy melatonin supplements in stores that sell dietary supplements and vitamins. The melatonin in supplements is usually synthetically manufactured.
The evidence review found limited evidence for the benefit of melatonin supplements for jet lag, but found they may help people with insomnia fall asleep a bit faster.
The strongest evidence was found for melatonin helping people whose biological clocks are temporarily out of sync, a condition sleep specialists call “delayed sleep phase syndrome.”
The evidence review was prepared by researchers led by Dr. Terry Klassen, who directs AHRQ’s University of Alberta/Capital Evidence-based Practice Centre in Edmonton in Canada.
Calcium supplements
Consumer Reports takes a look at calcium in the January issue, now available on newsstands. The magazine rates two calcium/vitamin D supplements as the best value: Kirkland Signature 500 mg Calcium Plus Vitamin D, available at Costco, and Walgreens Finest Natural Calcium 500+D.
Parts of the calcium report are available free online at www.consumerreports.org. There’s a chart showing calcium-rich foods such as tofu and yogurt. And there’s an article with guidance on how to decide whether you need calcium supplements or not.
The Cool Spot
The Institute on Alcohol Abuse and Alcoholism recently launched a new version of its youth alcohol prevention Web site. It’s called The Cool Spot and it can be found at www.thecoolspot.gov.
The site has games, quizzes and graphics aimed at 11- to 13-year-olds.