Melatonin
Melatonin
Snapshot
Melatonin is a hormone produced by the pineal gland that regulates circadian rhythms and supports sleep onset and quality.
What is Melatonin?
Melatonin (N-acetyl-5-methoxytryptamine) is synthesized from serotonin in response to darkness, signaling physiological readiness for sleep and modulating sleep–wake cycles.
Where It Comes From
Endogenous melatonin is secreted by the pineal gland; supplemental melatonin is produced synthetically and available in immediate- or sustained-release formulations.
Key Nutrients & Compounds
Supplemental melatonin provides exogenous hormone doses typically ranging from 0.3 to 5 mg, acting on melatonin receptors MT1 and MT2 to shift circadian phase and promote sleep.
Health Benefits
Melatonin reduces sleep latency, enhances sleep efficiency, and may alleviate jet lag; exhibits antioxidant properties and supports immune regulation.
Recommended Dosage
Standard doses range from 0.5 to 3 mg taken 30–60 minutes before bedtime; lower doses (0.3–1 mg) may minimize next-day drowsiness; sustained-release forms suit maintenance insomnia.
How to Use It
Take melatonin in a dark environment to reinforce natural secretion cues; avoid exposure to bright light after dosing; consider timing relative to sleep schedule for phase-shifting.
Who Should Use It?
Suitable for individuals with difficulty falling asleep, shift work sleep disorder, or experiencing jet lag; use under guidance when long-term or high-dose.
Possible Interactions or Cautions
May interact with anticoagulants, immunosuppressants, and sedatives; excessive use can disrupt hormonal balance; caution in those with autoimmune conditions or depression.
Final Thoughts
Melatonin is an effective sleep aid and circadian regulator, best used at minimal effective doses with proper timing to support healthy sleep architecture.
Scientific Studies
Brzezinski A. Melatonin in humans. N Engl J Med. 1997;336(3):186–195. https://doi.org/10.1056/NEJM199701163360306
Ferracioli-Oda E, Qawasmi A, Bloch MH. Meta-analysis: melatonin for the treatment of primary sleep disorders. PLoS One. 2013;8(5):e63773. https://doi.org/10.1371/journal.pone.0063773
Herxheimer A, Petrie KJ. Melatonin for the prevention and treatment of jet lag. Cochrane Database Syst Rev. 2002;(2):CD001520. https://doi.org/10.1002/14651858.CD001520