Melatonin

Description

Melatonin is a naturally occurring hormone produced primarily by the pineal gland in the brain, playing a crucial role in regulating the body's circadian rhythm, which is the internal clock dictating sleep-wake cycles. Its production is influenced by light and darkness; levels typically rise in the evening as darkness falls, promoting feelings of sleepiness, and decrease in the morning with light exposure. As a supplement, Melatonin is often used to address various sleep disturbances by mimicking the body's natural sleep signals. It helps to adjust the body's internal clock, making it easier to fall asleep and improving sleep quality, especially in situations where the natural rhythm is disrupted. It is also believed to have mild antioxidant properties. Commonly available in various forms such as tablets, capsules, and liquids, Melatonin is a popular choice for individuals experiencing jet lag, shift work sleep disorder, or occasional insomnia. Its efficacy stems from its direct role in signaling the onset of night to the brain, thereby facilitating the transition into sleep.

Sources
Pineal gland (human body)CherriesCornOatsRiceTomatoesWalnutsAlmonds
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Optimal Dosage
Minimum1 mg
Maximum5 mg
Safety & Toxicity
Toxicity Threshold5000 mg
Toxicity EffectDrowsiness, confusion, dizziness
Goals
Sleep Support
Sleep Support
Impact
High effect
Typical dose:0.3–5 mg
Melatonin is the body's primary sleep hormone, signaling that it is time to rest. Supplementation is most effective for shifting the circadian rhythm, such as in cases of jet lag or delayed sleep phase syndrome. Lower doses (0.3-1mg) are often more effective and produce fewer side effects than higher doses.
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Testosterone Support
Testosterone Support
Impact
High effect
Typical dose:0.3–3 mg
The majority of daily testosterone release occurs during sleep. Melatonin supplementation can normalize circadian rhythms and improve sleep architecture, directly addressing a common and potent cause of suppressed testosterone levels. Quality sleep is essential for a healthy hormonal profile.
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Anti-Aging
Anti-Aging
Impact
Situational effect
Typical dose:0.3–3 mg
Natural melatonin production declines with age, disrupting circadian rhythms. Low-dose supplementation is highly effective for restoring a healthy sleep-wake cycle. While it is also a potent antioxidant, its primary, clinically-validated benefit is as a chronobiotic, making it most suitable for individuals with specific sleep challenges rather than a universal anti-aging supplement.
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Brain Health
Brain Health
Impact
Situational effect
Typical dose:0.5–3 mg
High-quality sleep is non-negotiable for brain health, as it's when the brain clears metabolic waste and solidifies memories. Melatonin can help normalize sleep patterns, improving sleep onset and quality, which indirectly enhances next-day mental clarity and performance.
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General Health
General Health
Impact
Situational effect
Typical dose:0.5–3 mg
Melatonin is a hormone that regulates the sleep-wake cycle. It is not a sedative but rather a chronobiotic agent. Low doses are highly effective for helping to align the body's circadian rhythm with a new time zone or work schedule, thereby improving sleep onset and quality.
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Interactions

Positive Interactions

Tryptophan
Tryptophan is a precursor to serotonin, which is then converted to melatonin. Supplementing tryptophan can support the body's natural melatonin production.
5-HTP
5-HTP is an intermediate in the pathway from tryptophan to serotonin, and subsequently to melatonin, potentially supporting its synthesis.
Magnesium
Magnesium is a co-factor in the enzymatic conversion of tryptophan to serotonin and melatonin, aiding in the synthesis pathway.
Vitamin B6
Vitamin B6 is essential for the enzymatic conversion of 5-HTP to serotonin and subsequent melatonin production.

Negative Interactions

Caffeine
Caffeine is a stimulant that can counteract the sedative and sleep-promoting effects of melatonin.
St. John's Wort
St. John's Wort may induce liver enzymes that accelerate the metabolism of melatonin, potentially reducing its effectiveness.
Valerian
Both melatonin and valerian have sedative properties; combining them may lead to excessive drowsiness or central nervous system depression.
GABA
Both melatonin and GABA are central nervous system depressants; their combined use may lead to enhanced sedative effects.
Ashwagandha
Both melatonin and ashwagandha promote relaxation and sleep; combining them might lead to additive sedative effects.
Theanine
Theanine promotes relaxation; when combined with melatonin, it may enhance sedative effects.
Product stats
Price per product
Average$13.74
Median$11.25
Price per serving
Average$0.27
Median$0.15
Price distribution
Price per serving distribution
Price per
Paired ingredients