Melatonin — Supplements
Endogenous neurohormone regulating circadian rhythm and sleep-wake cycles with potent antioxidant properties.
Overview
Melatonin is a neurohormone produced by the pineal gland in response to darkness, serving as the primary zeitgeber (time-giver) for circadian rhythm regulation. It acts on MT1 and MT2 receptors in the suprachiasmatic nucleus to promote sleep onset. Beyond sleep, melatonin is a powerful antioxidant with anti-inflammatory and immunomodulatory properties. Strong evidence supports its use for sleep onset latency reduction, jet lag management, and circadian rhythm disorders. Melatonin production declines with age, contributing to age-related sleep disturbances.
Indications
- Sleep onset latency reduction
- Jet lag management
- Circadian rhythm disorder treatment
- Shift work sleep disorder
- Antioxidant and immune support
Mechanism of Action
Binds to melatonin receptors in the suprachiasmatic nucleus, promoting sleep and synchronizing circadian rhythms
Dosing
| Compound | Dose | Frequency | Notes |
|---|---|---|---|
| Melatonin | 0.5-3 mg | 30-60 min before bedtime | Start at 0.5 mg; increase only if needed; sublingual for faster onset |
Evidence Grade
GRADE C
Safety & Contraindications
- Start with lowest effective dose (0.5-1 mg); higher doses are not necessarily more effective
- May cause next-day grogginess, vivid dreams, or headache
- Avoid in autoimmune conditions (immune-stimulatory effects)
- May interact with anticoagulants, diabetes medications, and immunosuppressants
- Exogenous melatonin at physiological doses does not suppress endogenous production