Melatonin
Melatonin is an endogenous hormone that is produced from the amino acid L-tryptophan via the intermediate 5-HTP in the pineal gland and, to a lesser extent, in the retina and intestines. Melatonin production and release is light-dependent, with darkness stimulating melatonin production and release, while daylight and blue screen light inhibit it. During the day, melatonin levels are around 3-12 times lower than at night. The release of melatonin initiates the regeneration phase and falling asleep and is responsible for the deep sleep phase. With advancing age, the body's own melatonin production decreases.
According to the European Food Safety Authority (EFSA):
Melatonin:
- reduces time needed to fall asleep
- alleviates the feeling of jet lag