Melatonin

Melatonin

Snapshot

Melatonin is a hormone produced by the pineal gland that regulates circadian rhythms and supports sleep onset and quality.

 

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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.

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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.

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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.

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Health Benefits

Melatonin reduces sleep latency, enhances sleep efficiency, and may alleviate jet lag; exhibits antioxidant properties and supports immune regulation.

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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.

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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.

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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.

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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.

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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.

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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