Melatonin
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ApprovedGeneral information about nutrients. No diagnosis, no medical advice. If you take medication, are pregnant or have a medical condition, talk to your doctor before taking supplements.
Overview
Hormone regulating the circadian rhythm. Melatonin contributes to the reduction of time taken to fall asleep.
Interactions
Melatonin acts via MT1/MT2 receptors. Melatonin contributes to the reduction of time taken to fall asleep. Magnesium contributes to normal functioning of the nervous system.
Melatonin acts on the circadian rhythm via MT1/MT2 receptors, while L-theanine acts on alpha brain waves and GABA. Melatonin contributes to the reduction of time taken to fall asleep.
Melatonin acts on the suprachiasmatic nucleus, while glycine acts on NMDA receptors in the brainstem. Melatonin contributes to the reduction of time taken to fall asleep.
Research status
Melatonin levels decline with age. Studied in several animal models.
Top 5 food sources
Expert opinions
Dr. David Sinclair
Johnson explicitly excludes melatonin from Blueprint despite its antioxidant literature, arguing that supra-physiological doses (1–10mg) downregulate endogenous MT1/MT2 receptor sensitivity and can blunt next-day alertness. Blueprint instead engineers circadian robustness through 10,000 lux morning light, consistent bed/wake times (±15 min), blue-light cutoff 2h pre-sleep, 18°C bedroom and HRV-validated sleep scoring. Sleep age is tracked monthly via WHOOP/Oura; if a melatonin analog is ever added it would be <0.3mg pulsed for travel only.
Source: Dr. Sinclair Protocol
Dr. Andrew Huberman
Huberman advises against routine melatonin use, pointing out that common OTC doses (3 to 10 mg) deliver 3 to 30 times the physiological pineal output and frequently overshoot the nocturnal peak by a factor of 100. Observed downsides: morning grogginess, suppressed endogenous HPG-axis signaling and dose-response drift with chronic use. For jet lag only, he recommends 0.3 to 0.5 mg taken at the target bedtime in local time for 3 to 5 nights. Otherwise he prioritizes morning sunlight, a cool bedroom, apigenin, magnesium threonate and L-theanine.
Recommended dose: 0.5 mg (occasional)
Source: Huberman Lab
Expert profiles summarise publicly available statements. The named people do not cooperate with Stackwell and have not authorised these summaries. Not medical advice.
Low doses (0.3 to 1 mg) are often preferred over high doses. Melatonin contributes to the alleviation of subjective feelings of jet lag.