Modern life suppresses us with such high stress levels that a deep, comfortable sleep becomes a luxury thing, especially for teens and adolescents [1].
Some successfully enhance their sleep patterns through proper exercising and eating habits, whereas others need extra help from melatonin supplements. Then, questions started to pop up in their head: “Does melatonin stunt height growth?”, “Does it hinder our overall health development?”, “How to increase melatonin adequately?” This is why today’s article comes to life – to answer all your concerns with science-based information!
One must understand the root of the problem before taking any actions against or improving it. Thus, we will guide you through all possible factors influencing height growth.
It’s not an overstatement to say that genetic inheritance is the top-one element determining your stature since it accounts for 60-80%. The genetic link does not only occur between parents and children but also between relatives. Unfortunately, families with short genes may limit their members’ chances of growing taller.
Moreover, a scientific study from Yale Medicine mentioned that genetic disorders like Prader-Willi syndrome, Turner syndrome, and Noonan syndrome can also cause short stature [2].
The remains that affect your grow-tall journey lie in external factors, and nutrition is the main feature.
During our development, especially puberty, our body craves a diverse range of micro and macronutrients to keep us on track. Vital nutrients such as vitamins A, B12, D, K, and E as well as calcium, and zinc are indispensable for mass muscle production and bone formation.
Imaging our body frame is like an infrastructure made from blocks of nutrients. If we do not provide enough materials, the whole system is likely to crumble, resulting in many health risks.
Whenever we are weak or sick, our body works restlessly against toxic bacteria and viruses, consuming tons of energy. The more regularly we feel unwell, the slower our body grows and develops. That is when physical activity comes and saves the day by strengthening our stamina and defense system [3]. From swimming, running, or climbing to yoga and meditation sessions, pick ones that speak to your heart. However, anything excessive will lead to a backlash. You should adjust the training to fit your fitness level and avoid over-exercising!
Notwithstanding the public being unvalued of its importance, sleep plays a vital role in height development. Surveys after surveys have proven that the pituitary gland in their brain will produce hormones when kids and teens enter the deep sleep stages, boosting the function of growth plates [4]. Lied at the ends of our long bones, growth plates, once receiving the brain’s signals, will lengthen gradually and later become mature bones.
So, what happens if we do not have enough quality sleep?
The mess-up of the sleep-wake cycle and sleep deprivation can negatively affect our hormone production process, stunning our height eventually.
As mentioned above, we need good sleep to grow and function properly. It’s melatonin that makes it happen!
This substance regulates the body’s sleep-wake cycle and responds spontaneously to light and darkness. At night, more melatonin is produced to put us to sleep. Then, as morning comes with sunshine, less melatonin is distributed to help us awake. There is melatonin produced naturally by our body, in the pineal and gut, known as endogenous melatonin, and synthesized in the form of supplements.
Many people assume that “unnatural” melatonin in supplements can cause addiction and delay puberty; however, there is no scientific evidence. To be safe, ask your doctors before introducing any nutritional supplements, not just melatonin, to your diet. Aside from all the myths, melatonin supplements have been proven to help promote better sleep in children, especially those suffering from sleep disorders [5].
After examining the positive effects of melatonin on human sleep patterns, we believe it does not hinder height growth, but facilitates it. By increasing the quantity and quality of sleep, the brain can produce more growth hormones – a key for height growth in kids and teens.
There are three main hormones produced during our sleep:
Since the daily recommended melatonin intake differs between adults and kids, you should pay extra attention when adding supplements to the diet. Most kids require only 0.5-1 mg of melatonin, while older adults may need 1-6 mg. It’s best to ask your doctors beforehand and start from a lower amount than recommended.
If you want to introduce more melatonin to your diet by starting a home-cook journey, consider adding these ingredients to your grocery list.
Melatonin does not have any negative effects on our height growth. In contrast, together with a balanced diet and exercise routine, melatonin supplements can benefit our sleep quality, indirectly promoting our stature. However, remember to talk to your doctor or nutritionist before applying any nutrition supplements to your diet.
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References
[1] Nagabharana, T. K., Joseph, S., Rizwana, A., Krishna, M., Barker, M., Fall, C., Kumaran, K., & Krishnaveni, G. V. (2021, May 11). What stresses adolescents? A qualitative study on perceptions of stress, stressors and coping mechanisms among urban adolescents in India. Wellcome open research. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8170530/
[2] Yale Medicine. (2022a, October 29). Short stature (Growth Disorders) in children. Yale Medicine. https://www.yalemedicine.org/conditions/short-stature-child#:~:text=Several%20genetic%20syndromes%20can%20lead,gland%20may%20also%20affect%20growth.
[3] Nieman, D. C., & Wentz, L. M. (2019, May). The compelling link between physical activity and the body’s defense system. Journal of sport and health science. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6523821/
[4] ML;, E. H. C. (n.d.). Sleep and weight-height development. Jornal de pediatria. https://pubmed.ncbi.nlm.nih.gov/30528567/
[5] Cummings, C., & Canadian Paediatric Society, Community Paediatrics Committee. (2012, June). Melatonin for the management of Sleep Disorders in children and adolescents. Paediatrics & child health. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3380753/
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