If you’re one of those people who often has trouble falling or staying asleep, chances are good that you’ve tried to help it with melatonin.
After all, melatonin is known as the “sleep hormone” due to the crucial role it plays in regulating your body’s circadian rhythms. Derived from the amino acid tryptophan, melatonin helps tell your body that it’s time to sleep.
But that’s not all that melatonin does. It’s also a powerful antioxidant. It helps regulate body temperature. It may play a role in immune system function.
And according to a new paper in the Journal of Medicine, Surgery, and Public Health, it may play a protective role in oral health. As Dr. Bicuspid recently reported in their summary of the paper,
Though most associated with sleep regulation, melatonin also shows considerable antibacterial, antiviral, anti-inflammatory, and antioxidant properties. The circadian rhythm of melatonin secretion, which peaks at night, suggests that it could help synchronize the daily repair and maintenance processes of oral tissues. This synchronization may add to the prevention of tooth decay and dental erosion.
For example, in January 2023, a randomized clinical trial published in the Journal of Oral and Maxillofacial Surgery revealed that patients with impacted lower third molars may experience less pain and swelling if melatonin is applied to their tooth sockets after surgical removal.
Because of its anti-inflammatory properties, it may also protect against gum disease, reducing oxidative damage. In fact, a fair amount of research has been done in this area. According to the authors of a chapter in Pharmacological Studies in Natural Oral Care (2023),
It has been found that both systemic and topical forms of melatonin administered to humans with periodontitis can cause significant reduction in pocket depths, bleeding on probing and cause gain in attachment.
In short, melatonin has been shown to improve gum health in patients with advanced gum disease. It reduces inflammation and lowers levels of harmful substances that can damage cells, while helping patients sleep better. And it appears to work even better when paired with vitamin C, an essential nutrient for healthy gums.
Of course, one of the beautiful things about melatonin is that our bodies can make it themselves through a complex enzyme-driven process. It starts with L-tryptophan, an essential amino acid that we get mainly through the food we eat.
- An enzyme called tryptophan hydroxylase converts the L-tryptophan into 5-hydroxytryptophan (5-HTP).
- 5-HTP is then converted to serotonin by an enzyme called 5-hydroxytryptophan decarboxylase.
- An enzyme called serotonin N-acetyltransferase turns the serotonin into N-acetylserotonin.
- N-acetylserotonin is converted to melatonin by the enzyme hydroxyindole O-methyltransferase.
This process is closely tied to your exposure to light. When it gets dark, your pineal gland gets signals from the brain that trigger the release of norepinephrine. That, in turn, activates the enzymes needed to make melatonin.
Blood levels of melatonin usually start to rise about two hours before your usual bedtime and peak between 2 and 4 AM. As morning approaches, levels drop back down.
While this process happens naturally, there are things you can do to help boost your body’s natural melatonin production, starting with limiting screen time before bed. Exposure to light – especially blue light from electronic devices – can suppress melatonin production. Making sure you get sunlight during the day is also a help, as it helps your body produce serotonin, which, as noted, is a precursor to melatonin.
You can also eat more foods that are rich in tryptophan. Turkey, pork roast, beef roast; crab, lobster, tilapia, salmon, and some other kinds of seafood; milk, eggs, and some cheeses; edamame, quinoa, oats, and pumpkin seeds are some especially good sources of this amino acid. Remember: Melatonin starts with L-tryptophan.
And when all else fails, melatonin is available in supplement form, although we do recommend that you talk with a nutrition-wise doctor before starting any supplement, to ensure you get a good quality product, in the right form at the right dose – especially if you’re taking any medications, pharmaceutical or otherwise. There can be bad interactions between some compounds and melatonin – SSRIs, for instance, and some blood thinners; benzodiazepines and other sedatives; or valerian root, St. John’s wort, kava, and other botanicals.
So this Thanksgiving, when you’re enjoying that turkey dinner, consider how that tryptophan is doing more than just making you ready for a nap. It’s giving your body what it needs to produce melatonin, supporting both your sleep and your oral health. That’s one more small thing to be thankful for at the holiday table.
