Melatonin

Melatonin Dosage & More

What is Melatonin? 

Did you know that exposure to light at night can block the production of melatonin, our "sleep hormone"? Indeed, melatonin is a hormone synthesized and secreted by the pineal gland in the brain in response to darkness and is known to control the body’s sleep–wake cycle (or our circadian rhythm or 24-hour internal clock). However, there are things that can disrupt the melatonin cycle, and that's where supplements come in, let's explore the appropriate dosage and supplements on the market.

While not an amino acid per se, the precursor to melatonin is serotonin, a neurotransmitter (also known as our "Happy Hormone") that itself is derived from the amino acid tryptophan. Within the pineal gland, serotonin is acetylated and then methylated to yield melatonin. As previously mentioned, the synthesis of melatonin is affected by light exposure to the eyes, which is why melatonin levels are typically low during daylight hours and increase to a peak during the dark, with the highest levels reached between midnight and 8:00 a.m. 

Melatonin production in the body begins to normalize around the third month after birth. However, melatonin production decreases as we age, which is where an appropriate dosage supplement comes in.

Benefits of Melatonin

• Aids Weight Loss / Management
• Enhances Both Innate & Cellular Immunity
• Potent Antioxidant
• Relieves Symptoms Of SAAD (Seasonal Affective Disorder)
• Regulates The Body’s Sleep-Wake Cycle / Relieves Jet Lag
• Increases Sleep Quality & Total Sleep Time

Who Needs Melatonin?

In addition to its role as a natural hormone, the appropriate dosage of melatonin as a dietary supplement can be used to treat sleep disorders such as insomnia and circadian rhythm sleep disorders. Adequate melatonin levels in the body can also protect against neurodegeneration and associated diseases such as Alzheimer’s and Parkinson’s. Just as interestingly, melatonin supplementation can be used to regulate the menstrual cycle, is a staple of anti-aging protocols thanks to its demonstrated ability to reverse chronic inflammation and improve sleep, and is also widely used in sports nutrition thanks to its ability to stimulate the production of Human Growth Hormone (HGH). 

Melatonin Dosage, Potencies, Forms & Formats

Melatonin supplements can be purchased in various formats, from capsules, tablets, liquids, and sprays, to quick-dissolve lozenges, gummies, and chewable wafers. While many different potencies are available, staying within 1 to 3mg daily is typically recommended, ideally taken 30 minutes before bedtime. 

Final Thoughts On Melatonin Dosage

While melatonin is very effective at regulating the sleep-wake cycle and addressing sleep disorders, it's usually a good idea to start with a lower dose and increase as needed to find what works best for you. Taking melatonin roughly 30 minutes before bedtime is ideal for insomnia and other sleep disorders. Those looking to address jet lag or regulate their circadian rhythm should take their melatonin supplement about 2–3 hours before bed.

Taking higher doses for an extended period may interfere with the body's natural production of melatonin and can also cause vivid dreams, nightmares, and morning grogginess.