Nootropic profile
Melatonin
Melatonin is a hormone naturally produced by the pineal gland that regulates the sleep-wake cycle. Supplemental melatonin is widely used to improve sleep onset, quality, and circadian rhythm alignment - with emerging evidence for neuroprotective and antioxidant benefits.
Best for
Educational only: this is not medical advice. Always check with a qualified healthcare professional before starting any supplement.
What is Melatonin?
Melatonin (N-acetyl-5-methoxytryptamine) is a hormone produced by the pineal gland in response to darkness. It is the body's primary timekeeper, signalling to the brain and body that it is time to sleep.
What it does for you
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How to take it
- For sleep onset: 0.5–3 mg taken 30–60 minutes before bed
- For jet lag: 0.5–5 mg at destination bedtime for 2–5 days
- For circadian disorders: 0.5–1 mg taken 2–4 hours before desired sleep time
- Less is more: Lower doses (0.3–1 mg) often work better than high doses. Supraphysiological doses (5–10 mg) may cause next-day grogginess and disrupt natural...
- Extended release: Available in immediate-release and extended-release formulations - extended release helps with sleep maintenance
Watch out for
- Side effects: Generally safe at recommended doses. Possible drowsiness, headache, dizziness, or vivid dreams.
- Next-day grogginess: Common with doses above 3 mg. Reduce dose if this occurs.
- Hormonal effects: May affect reproductive hormones at high doses or with long-term use. Not recommended for children without medical supervision.
- Drug interactions: May interact with blood thinners, immunosuppressants, diabetes medications, and contraceptives.
- Autoimmune conditions: Use with caution due to immune-modulating effects.
The science, if you're curious.
- Binds to MT1 and MT2 receptors in the suprachiasmatic nucleus (SCN) of the hypothalamus, the brain's master clock, to synchronise the sleep-wake cycle.
- MT1 receptor activation promotes sleepiness and reduces neuronal firing rate. MT2 activation shifts circadian phase timing.
- Melatonin is a potent free radical scavenger - twice as effective as vitamin E at neutralising peroxyl radicals. It also stimulates production of other...
- Reduces neuroinflammation, protects mitochondrial function, and may inhibit amyloid-beta aggregation associated with Alzheimer's disease.
Where to find it
- Endogenous production: Produced by the pineal gland in response to darkness. Production declines significantly with age.
- Food sources: Tart cherries, walnuts, tomatoes, rice, and barley contain small amounts of melatonin
- Supplements: Available as tablets, capsules, gummies, sublingual drops, and sprays. Synthetic melatonin is preferred for purity.
The research
Frequently asked
Melatonin is a hormone naturally produced by the pineal gland that regulates the sleep-wake cycle. Supplemental melatonin is widely used to improve sleep onset, quality, and circadian rhythm alignment - with emerging evidence for neuroprotective and antioxidant benefits.
The main benefits people report from Melatonin are: Anxiety & Calm, Longevity, Mood, Sleep, Stress Relief.
For sleep onset: 0.5–3 mg taken 30–60 minutes before bedFor jet lag: 0.5–5 mg at destination bedtime for 2–5 daysFor circadian disorders: 0.5–1 mg taken 2–4 hours before desired sleep timeLess is more: Lower doses (0.3–1 mg) often work better than high doses. Supraphysiological doses (5–10 mg) may c...
Side effects: Generally safe at recommended doses. Possible drowsiness, headache, dizziness, or vivid dreams.Next-day grogginess: Common with doses above 3 mg. Reduce dose if this occurs.Hormonal effects: May affect reproductive hormones at high doses or with long-term use. Not recommended for child...
Binds to MT1 and MT2 receptors in the suprachiasmatic nucleus (SCN) of the hypothalamus, the brain's master clock, to synchronise the sleep-wake cycle.MT1 receptor activation promotes sleepiness and reduces neuronal firing rate. MT2 activation shifts circadian phase timing.Melatonin is a potent...
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