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Overview
Melatonin is a hormone naturally produced by the pineal gland that regulates the sleep-wake cycle. Supplemental melatonin is most effective at low doses (0.5–1 mg) for sleep onset, jet lag, and circadian rhythm regulation. Contrary to popular belief, more is not better — low doses are as effective as high doses with fewer side effects.
How It Works
Melatonin binds to MT1 and MT2 receptors in the suprachiasmatic nucleus (SCN) of the hypothalamus, signaling the brain that it is time to sleep. It does not induce sleep directly but rather shifts the circadian clock.
Benefits
- Faster sleep onset
- Jet lag correction
- Circadian rhythm regulation
- Improved sleep quality
- Antioxidant properties
Best For
How to Use
Take 0.5–1 mg 30–60 minutes before desired sleep time. Start with the lowest dose. Higher doses (3–10 mg) are commonly sold but not more effective and cause more grogginess.
Ingredients / Formulation
Melatonin 1mg
Key Ingredients
- Melatonin 0.5–3mg
Suitable For
- ✓ Adults with sleep onset issues
- ✓ Travelers with jet lag
- ✓ Shift workers
Avoid If
- ✗ Children (without medical supervision)
- ✗ Pregnant women
- ✗ People with autoimmune conditions