DosePhi
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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.

Meta-analysis: melatonin for the treatment of primary sleep disorders

Ferracioli-Oda E, Qawasmi A, Bloch MH. - PLoS One (2013)

Melatonin reduced sleep latency by 7.06 minutes, increased total sleep time, and improved overall sleep quality.