🌙 Melatonin: what it is, how it works, forms — fast release vs Time Release and microdosing
The hormone that tells the brain "time to sleep"
Melatonin is a hormone produced by the pineal gland (epiphysis) in darkness. It synchronizes the body's "internal clock" and signals the brain that sleep is near. As a supplement, melatonin is often used for sleep disorders and jet lag.
What is melatonin
Melatonin is a natural hormone responsible for regulating the sleep–wake cycle (circadian rhythm). Its production rises in the evening, peaks at night and declines toward morning.
- Produced in the pineal gland from serotonin.
- Light suppresses its synthesis, darkness stimulates it.
- Helps tune the internal clock.
- Also acts as an antioxidant.
How it works
Melatonin binds to receptors in the brain and signals that night has come. This helps reduce the time to fall asleep and eases adaptation to new time zones (jet lag).
Getting melatonin from food
Melatonin is found in foods, but only in very small amounts. The body makes it on its own from tryptophan via serotonin, so it is practically impossible to "get" melatonin from ordinary food in doses that noticeably affect sleep.
| Food | Melatonin | How much to reach 3 mg | Comment |
|---|---|---|---|
| Tart cherries | ~13 ng/g (≈2.6 µg/200 g) | ~2–3 kg a day | The most notable source |
| Tomatoes | ~0.3–0.8 ng/g | Tens of kg | Trace amounts |
| Nuts (walnuts, pistachios) | Up to 3.5 ng/g | ~800 g+ | Plus magnesium |
| Rice, corn | ~1–2 ng/g | Many kg | Traces |
Bottom line: levels in foods are measured in nanograms (billionths of a gram), while supplement doses are in milligrams. To get even 1 mg from food you would need kilograms of produce a day. So for a noticeable effect supplements are used; from diet what matters more than "ready melatonin" is tryptophan (meat, poultry, fish, eggs, milk, seeds) and magnesium — they support the body's own production of the hormone.
Release forms
| Form | Release speed | When suitable |
|---|---|---|
| Fast release | Rapid release | Trouble falling asleep |
| Time Release | Gradual | Frequent night awakenings |
| Microdosing | Very low doses | Mild rhythm adjustment |
Fast release helps fall asleep, Time Release maintains sleep all night, and microdosing (fractions of a milligram) is a gentle way to adjust the internal clock.
Dosages
Typical doses for falling asleep are 0.5–5 mg. Microdosing is usually 0.1–0.5 mg. Start with the lowest dose and take it 30–60 minutes before bed.
Safety
- Melatonin is usually well tolerated for short-term use.
- Daytime sleepiness is possible.
- Caution when driving after taking it.
- Consult a doctor in chronic disease.
What is melatonin?
A hormone produced by the pineal gland in darkness that regulates the sleep–wake cycle.
Fast release or Time Release?
Fast release helps you fall asleep, Time Release maintains sleep all night.
How much melatonin should I take?
Usually 0.5–5 mg, 30–60 minutes before bed.
What is melatonin microdosing?
Taking very small doses (0.1–0.5 mg) for gentle rhythm adjustment.
Does it help with jet lag?
Yes, melatonin eases adaptation to new time zones.
Is melatonin safe?
Usually well tolerated for short-term use.
Can I take it every day?
Better in short courses and on a doctor's advice for chronic issues.
What is melatonin made from?
From serotonin, which is made from tryptophan.
Is there melatonin in food?
Yes, but only in trace amounts (nanograms): tart cherries, tomatoes, nuts, rice. To get even 1 mg from food you would need kilograms, so noticeable doses come only from supplements.
What food helps melatonin synthesis?
Tryptophan (meat, poultry, eggs, milk, seeds) and magnesium with vitamin B6 support the body's own production of the hormone.
Why does light disturb sleep?
Light suppresses melatonin production, especially blue light from screens.
Does it help with insomnia?
It may help with falling asleep, but address the causes of insomnia.