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Melatonin

Other

Also known as: N-acetyl-5-methoxytryptamine, Sleep Hormone

Melatonin is a hormone produced by the pineal gland that regulates the sleep-wake cycle. Supplementation is primarily used for sleep onset, jet lag, and circadian rhythm disorders. It also has antioxidant and immune-modulatory properties.

Best Timing

Take 30–60 minutes before desired bedtime in a dim-light environment. Consistency is key — take at the same time nightly.

Absorption

Sublingual forms absorb fastest (15–30 min). Oral forms have ~15% bioavailability due to first-pass metabolism. Lower doses (0.3–1mg) often work better than high doses.

Health Goals
🌙Sleep🧬Longevity
Who Should Take This
Elderly (60+)High-Stress IndividualsStudents
  • Regulates circadian rhythm and sleep-wake cycle
  • Reduces time to fall asleep (sleep latency)
  • Supports jet lag recovery
  • Potent antioxidant (especially in the brain)
  • May support immune function
  • Supports eye health
Sleep onset0.3–1 mg

30–60 min before bed

Start LOW — more is not better

Jet lag0.5–3 mg

At destination bedtime for 3–5 days

Extended-release (staying asleep)1–2 mg

Before bed

Antioxidant/anti-aging1–3 mg

Before bed

  • -Immediate-release – for sleep onset issues
  • -Extended-release – for staying asleep
  • -Sublingual – faster absorption, bypasses liver metabolism
  • -Liposomal – enhanced bioavailability
Tart cherries (highest food source)EggsFishNuts (pistachios, walnuts)Milk
MagnesiumSynergy

Magnesium supports GABA activity and melatonin production. Excellent sleep stack.

L-TheanineSynergy

L-Theanine promotes relaxation while melatonin signals sleep. Complementary.

ZincSynergy

Zinc supports melatonin synthesis from serotonin.

AshwagandhaSynergy

Ashwagandha reduces cortisol, which can block melatonin. Combined use improves sleep.

Read research on Melatonin

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