Melatonin: What It Is, How It Works, and Whether You Really Need to Supplement It

Hey Peak Performer,

If you’ve ever struggled with sleep, chances are you’ve come across melatonin. Often touted as the go-to natural sleep aid, melatonin supplements have become increasingly popular, especially in an age where blue light exposure and irregular schedules can disrupt our sleep-wake cycles.

But what exactly is melatonin? How does it work in the body? Do you actually need to supplement with it? And if so, what does the research say about proper dosage and timing? Let’s dive in.

What Is Melatonin?

Melatonin is a hormone naturally produced by the pineal gland in the brain. It plays a crucial role in regulating the body’s circadian rhythm, or internal clock, helping signal when it’s time to sleep and wake up.

Melatonin production is influenced by light exposure—levels rise in response to darkness, promoting sleepiness, and drop when exposed to light, signaling wakefulness (Pandi-Perumal et al., 2006).

Key Functions of Melatonin

• Regulates the sleep-wake cycle by responding to light exposure.
• Acts as an antioxidant, helping reduce oxidative stress in the body (Reiter et al., 2017).
• Supports immune function and may play a role in inflammation control (Carrillo-Vico et al., 2013).

How Does Melatonin Work in the Body?

Melatonin’s primary job is to help regulate your biological clock. Here’s how it works:

1. Light exposure (especially blue light from screens) suppresses melatonin production, keeping you alert.
2. As darkness falls, the pineal gland releases melatonin into the bloodstream, promoting drowsiness.
3. Melatonin levels peak in the middle of the night and gradually decline by morning.
4. Natural melatonin secretion decreases with age, which may explain why older adults experience more sleep disturbances (Zisapel, 2018).

Interestingly, melatonin doesn’t force sleep—it simply signals to your body that it’s time to rest. If you’re not naturally tired, melatonin alone won’t necessarily knock you out.

Do You Need to Supplement with Melatonin?

Melatonin supplementation isn’t necessary for everyone, but it can be beneficial in certain cases.

Who Might Benefit from Melatonin?

?? People with delayed sleep phase syndrome (DSPS): Those who naturally fall asleep late and wake up late may benefit from melatonin to shift their sleep schedule earlier (Rahman et al., 2019).

?? Shift workers: Those who work irregular hours or night shifts may find melatonin useful in resetting their internal clock (Smith & Eastman, 2009).

?? Jet lag sufferers: Traveling across multiple time zones can disrupt your circadian rhythm, and melatonin has been shown to reduce jet lag symptoms when taken correctly (Herxheimer & Petrie, 2002).

?? Older adults with declining melatonin production: As we age, natural melatonin levels decrease, and supplementation may improve sleep quality (Zisapel, 2018).

However, not everyone needs melatonin. If your sleep issues stem from stress, poor sleep hygiene, or an inconsistent bedtime, addressing these factors should come first.

Proper Dosage and Timing: What the Research Says

If you decide to supplement with melatonin, proper dosage and timing are key to its effectiveness.

1. What’s the Right Dose?

Melatonin is commonly available in doses ranging from 0.3 mg to 10 mg, but more is not always better.

• Low doses (0.3–1 mg): Mimic natural melatonin levels and are ideal for circadian rhythm regulation (Zhdanova et al., 2001).
• Moderate doses (1–3 mg): Effective for most people struggling with mild sleep disturbances (Brzezinski et al., 2005).
• High doses (5–10 mg): May be useful in clinical settings but can increase the risk of grogginess or disrupting natural production (Ferracioli-Oda et al., 2013).

Best practice: Start with 0.5 to 3 mg about 30–60 minutes before bedtime and adjust based on effectiveness.

2. Timing Matters

• For general sleep improvement: Take 30–60 minutes before bed (Herxheimer & Petrie, 2002).
• For jet lag: Take melatonin at the destination bedtime for a few nights to help reset your clock (Waterhouse et al., 2007).
• For shift work adjustment: Take melatonin before your intended sleep time (Smith & Eastman, 2009).

Potential Side Effects & Considerations

Melatonin is generally considered safe for short-term use, but there are a few things to keep in mind:

?? Daytime grogginess: Especially with higher doses.

?? Vivid dreams: Some users report more intense dreams.

?? Hormonal interactions: Melatonin can affect reproductive hormones, so pregnant or breastfeeding women should consult a doctor before use (Arendt, 2019).

?? Medication interactions: It may interact with blood thinners, blood pressure medication, and immune suppressants (Andersen et al., 2016).

The Bottom Line

Melatonin is a powerful tool for regulating sleep, but it’s not a magic bullet. If your sleep troubles stem from poor habits—like excessive screen time or inconsistent bedtimes—addressing those should be the priority.

However, for those struggling with jet lag, shift work, delayed sleep phase syndrome, or age-related sleep issues, melatonin supplementation (0.5–1 mg taken 30–60 minutes before bed) may help improve sleep quality.

Always start with the lowest effective dose and consult with a healthcare provider if you have underlying health conditions or take medications.

Sweet dreams!

Your Sports Dietitian,

Jordan

References

• Andersen, L. P., Werner, M. U., Rosenberg, J., & G?genur, I. (2016). The Safety of Melatonin in Humans. Clinical Drug Investigation, 36(3), 169-175.
• Arendt, J. (2019). Melatonin and the Mammalian Pineal Gland. Oxford University Press.
• Brzezinski, A., Vangel, M. G., Wurtman, R. J., Norrie, G., Zhdanova, I. V., Ben-Shushan, A., & Ford, I. (2005). Effects of exogenous melatonin on sleep: A meta-analysis. Sleep Medicine Reviews, 9(1), 41-50.
• Carrillo-Vico, A., Lardone, P. J., Fernández-Santos, J. M., Martín-Lacave, I., Calvo, J. R., & Karasek, M. (2013). Human pineal melatonin, immunity, and autoimmune disease. Journal of Pineal Research, 55(3), 265-275.
• Ferracioli-Oda, E., Qawasmi, A., & Bloch, M. H. (2013). Meta-analysis: Melatonin for the treatment of primary sleep disorders. PLoS One, 8(5), e63773.
• Herxheimer, A., & Petrie, K. J. (2002). Melatonin for preventing and treating jet lag. Cochrane Database of Systematic Reviews, 2002(2).
• Pandi-Perumal, S. R., Srinivasan, V., Spence, D. W., & Cardinali, D. P. (2006). Role of melatonin in sleep regulation. Aging Clinical and Experimental Research, 18(6), 444-458.
• Zisapel, N. (2018). New perspectives on the role of melatonin in human sleep, circadian rhythms and their regulation. British Journal of Pharmacology, 175(16), 3190-3199.