Optimal body function relies heavily on the proper amounts and well-timed release of various nutrients and hormones. Our body is made for survival, so it can make many of the substances we need, such as melatonin, to carry out hundreds of physiological processes. In some cases, you must supply your body with nutrients, such as lysine, from your diet to ensure that it can function properly.
Functions of Lysine
Lysine is defined as an essential amino acid. The term essential means that your body requires lysine to function properly, but cannot make it. Because of this, lysine must be obtained through your diet. Lysine plays a vital role in the production of carnitine, a substance that your body requires to convert fatty acids into energy. Lysine is also essential for proper growth and development and helps your body produce collagen, which is a connective tissue that provides support for your bones, blood vessels, skin and cartilage.
Food Sources
The best sources of lysine are protein-rich foods, such as meat, cheese, fish, nuts, eggs and soybeans. Red meat, pork, poultry, parmesan cheese, cod and sardines are particularly rich in lysine. Other dietary sources of lysine include beans, peas, lentils, dairy products, fenugreek seeds and Brewer's yeast.
Most people adequately meet their lysine needs through the diet, although some people with increased needs, such as extreme athletes, vegans and people with severe trauma, may have increased lysine needs and require a supplement. Talk to your doctor if you think you may need a lysine supplement.
Functions of Melatonin
The pineal gland in your brain secretes the hormone melatonin. Melatonin regulates the action of other hormones and helps maintain your circadian rhythm, which is the natural process in your body that helps determine when you sleep and when you wake up. When you are exposed to light, your body produces low amounts of melatonin and when you are in the dark, your melatonin production increases. Because of this action, researchers believe that melatonin plays a large role in proper sleep cycles. Melatonin also plays a role in the release of female reproduction hormones, helping to control the menstrual cycle.
Melatonin Supplementation
Synthetic forms of melatonin are available as supplements, which are most commonly promoted for insomnia treatment and sleep problems associated with menopause. Supplements are available as capsules, tablets, creams and lozenges. Although many people can tolerate melatonin supplements without any adverse effects, some people experience dizziness, headache, irritability, stomach cramps and decreased libido. Melatonin can also cause drowsiness and exacerbate feelings of depression. Because of the potential for side effects, you should always with your health care provider before beginning melatonin supplementation.
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