What slows excessive melatonin metabolism naturally?

From the Guidelines

To slow down excessive melatonin metabolism naturally, consuming a tryptophan and vitamin B6-rich breakfast, followed by morning sunlight, and using blue-light-blocking glasses or low CCT lighting in the evening, can help increase melatonin concentration and improve sleep quality. According to a study published in Sleep Medicine Reviews 1, university students who consumed a tryptophan and vitamin B6-rich breakfast and were exposed to morning sunlight had higher melatonin concentrations than those who received breakfast with sunlight alone or no intervention. Additionally, using blue-light-blocking glasses or low CCT lighting in the evening can help reduce melatonin suppression and improve sleep quality, as shown in a study where adolescents who used blue-light-blocking glasses for 2 weeks had earlier sleep onset times and reduced morning sleepiness and fatigue 1. Some key points to consider when trying to slow down excessive melatonin metabolism naturally include:

• Consuming foods rich in tryptophan, such as turkey, chicken, eggs, and dairy products, which serve as precursors to melatonin production
• Incorporating magnesium-rich foods like dark leafy greens, nuts, and seeds into your diet, as magnesium helps regulate melatonin synthesis
• Limiting caffeine and alcohol consumption, especially in the afternoon and evening, as these substances can interfere with melatonin metabolism
• Establishing a consistent sleep schedule and creating a dark sleeping environment, as exposure to light suppresses melatonin production
• Considering the use of blue light blocking glasses 1-2 hours before bedtime if you use electronic devices, as blue light particularly disrupts melatonin synthesis, as suggested by a study that found adolescents who used blue-light-blocking glasses while engaged in device use had significantly less evening melatonin suppression 1. It is also important to note that shifting screens to warmer colors, such as "night shift mode", may have limited benefits for preserving evening melatonin secretion without also decreasing illuminance, as shown in a study that found no effect of CCT mode on melatonin suppression in young adults 1. Overall, a combination of dietary changes, lifestyle modifications, and the use of blue-light-blocking glasses or low CCT lighting can help slow down excessive melatonin metabolism and improve sleep quality.

From the Research

Factors Affecting Melatonin Metabolism

• The metabolism of melatonin is influenced by various factors, including light exposure and the body's internal clock 2, 3, 4
• The suprachiasmatic nuclei generate the endogenous rhythm of melatonin secretion, which is entrained to the light/dark cycle 2, 4
• Light can either suppress or synchronize melatonin production according to the light schedule 2, 4

Natural Sources of Melatonin

• Melatonin can be found in various foodstuffs, including fermented foods, grapes, and grape-derived products, as well as sweet and sour cherries 5
• Different species of yeasts, such as Saccharomyces and non-Saccharomyces yeasts, can be used to produce melatonin and its isomers during alcoholic fermentation 5
• Probiotic lactic acid bacteria can help in the formation of melatonin isomers during malolactic fermentation 5

Slowing Excessive Melatonin Metabolism

• There is limited evidence on what slows excessive melatonin metabolism naturally, but it is known that the availability of L-tryptophan is a key factor in determining the concentration of indolic compounds produced, including melatonin 6, 5
• Daytime bright light exposure can increase nocturnal melatonin secretion and advance the phase of melatonin onset, but tryptophan supplementation does not appear to have a significant effect on melatonin secretion 6