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Recommended dosage: 5 mg per day
Maximum dosage: Up to 10 mg per day (depending on individual tolerance)
When to take: 30 minutes to 1 hour before bedtime to promote restful sleep.
How long to take: For optimal results, it is recommended to use melatonin for 7–14 days, or as needed for managing occasional sleep disruptions.
Melatonin is a hormone naturally produced by the body when it is time to go to sleep, signaling the brain to switch to night mode, slowing down bodily processes and preparing for sleep. As a supplement, it acts not as a traditional sleep aid but as a signal to the body that it’s time to sleep. It helps shift biorhythms, facilitate sleep, reduce the effects of jet lag, and normalize disrupted sleep patterns.
It’s important to understand: melatonin itself is not a sedative, but rather helps establish the correct sleep window. Therefore, the maximum effect is typically achieved by those with disrupted sleep patterns (such as late bedtimes, jet lag, or shift work), rather than those with chronic insomnia.
Melatonin works primarily by regulating the circadian rhythm. It signals the body to prepare for sleep when darkness falls, enhancing the body’s ability to fall asleep faster and enter deeper stages of sleep. The hormone increases during the evening, helping you wind down and achieve restorative sleep.
Melatonin also has antioxidant properties, helping to neutralize free radicals and protect cells from oxidative stress. It works particularly well in reducing inflammation and protecting tissues from damage caused by aging or environmental factors, which contributes to overall cellular health.
Additionally, melatonin plays a role in supporting the immune system by enhancing the production of immune cells and boosting the body’s defenses against infections. It also has neuroprotective effects, supporting brain health by preventing oxidative damage and helping to maintain cognitive function.
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