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What exactly is Melatonin?
Melatonin is an endogenous hormone that regulates the circadian rhythm – in other words, your internal clock or inner sleep coach. It is primarily produced in the pineal gland – a tiny structure in the midbrain. As soon as it gets dark outside, this gland begins to synthesise melatonin from serotonin.
The scientific term melatonin comes from the Greek 'melas' (black) and 'tonos' (tension) – and indeed, melatonin "relaxes" the body on several levels. It is involved in various processes, such as promoting sleep readiness, regulating body temperature, blood pressure, and supporting the immune system. No wonder melatonin is often called the "sleep hormone" – even though it can do so much more.
How is Melatonin normally produced by the body?
Imagine your body as a perfectly timed concert hall. Around 9 PM, the lights dim – the curtain slowly rises – and melatonin begins its performance. The body's own production of melatonin typically starts between 9 PM and 10 PM when it's dark. Crucially: light perception via the retina. As soon as no more blue light hits the eyes, the suprachiasmatic nucleus (SCN) – the control centre of your internal clock – sends the signal: "Pineal gland, let's go!"
Melatonin levels usually peak between 2 and 4 AM. In the early morning, with the first daylight, levels drop again. Then cortisol takes over, the "good morning hormone" (also known as the stress hormone, but super helpful in the morning). Night work, jet lag, or excessive screen time can disrupt this natural melatonin release – which can negatively affect your sleep-wake rhythm and sleep quality in the long run.
How does the body's own Melatonin work?
Melatonin isn't a sledgehammer – it's more like a DJ slowly dimming the lights and turning down the music. It tells your body: "Time to get cosy." It regulates the natural transition between day and night mode. Due to its function in relation to certain receptors in the brain, it can positively influence sleep readiness, pulse and body temperature.
Usage & Dosage
When should I take Melatonin?
Ideally, the sleep hormone melatonin should be taken 30 to 60 minutes before bedtime. Why? Because this aligns with your body's natural release time.
Which dosage supports falling asleep?
The recommended dosage for supporting sleep initiation is 1mg⁴ – higher doses are not necessarily more effective. We recommend starting with 0.5mg to test how your body reacts.
What influences the effect of Melatonin?
The effect of the sleep hormone can change due to external conditions: for example, if you were exposed to bright light directly before taking it, the supplement will take longer to work. So it's best to ensure a quiet environment, dim lighting, and no more screens – then melatonin has the stage to itself.
Side Effects & Tolerability
Is Melatonin well-tolerated?
In general, it is considered very well-tolerated, as endogenous melatonin naturally occurs in the human body. Your body is therefore accustomed to the sleep hormone. Should you notice headaches, dizziness, drowsiness, or similar symptoms after use, stop taking it and consult a healthcare professional.
What happens in case of an overdose?
If you take a higher dose than recommended, especially over longer periods, side effects such as headaches, gastrointestinal complaints, and drowsiness may occur.
How long can I take Melatonin?
You should limit additional supplementation to restricted periods. Even if no habituation effect is known, taking it for longer than 3 months is not recommended and should be clarified with a healthcare professional.
Is Melatonin addictive?
No, don't worry! Melatonin is not addictive because it doesn't act like a traditional sleeping pill and therefore carries no addictive potential. It neither influences the brain's reward system nor alters neurochemical processes that lead to tolerance development.
You can pause or stop taking it at any time – your body is flexible enough to restart its own production in the dark.
It's important for long-term success that healthy sleep routines are always established in parallel with supplementation, because without them, even the smartest hormone can't work magic.
Uses
Who can benefit from taking Melatonin?
Melatonin can be helpful for certain daily challenges or biological rhythm disruptions. Especially for:
- Jet lag³ (e.g., during flights with time zone changes)
- Shift work or night shifts
- Sleep disturbances due to stress or irregular sleep times
- Social jet lag – when your weekend rhythm deviates significantly from your daily routine
- Light pollution – e.g., from city lighting or digital devices
Studies show that melatonin can shorten the time it takes to fall asleep⁴, especially when good sleep hygiene is maintained simultaneously. It doesn't replace healthy sleep habits – but it supports them where daily life challenges them.
Why Melatonin for Jet Lag?
Jet lag occurs because time zone changes on long journeys disrupt the circadian rhythm. For example, it might be the middle of the day when your body actually wants to release the sleep hormone melatonin – or dark, when your cortisol levels would normally rise to wake you up. To support your body in adapting, melatonin as a supplement is a relaxing companion. This way, your melatonin levels rise again at the right time, specifically just before bedtime – even if this time is 5 hours earlier or later than usual.
Good to Know
Which nutrients can I combine Melatonin with?
Melatonin needs supporters – because its natural production depends on various micronutrients:
- Magnesium¹ ² is involved in activating enzymes for the conversion of serotonin to melatonin.
- Vitamin B6 is involved in the synthesis of serotonin from tryptophan.
- Zinc acts as a co-factor in antioxidant processes.
- Plant extracts such as Ashwagandha, Passionflower, or Lemon Balm: promote inner calm.
Particularly effective: Melatonin and Magnesium are really strong sleep-inducing buddies if you're struggling to get into a rhythm during stressful periods. Studies show that magnesium, even independently of melatonin, can contribute to reducing the time it takes to fall asleep and improving sleep quality.
How can you support the body's own Melatonin production?
Oh yes! And they're surprisingly simple – here are the top 5:
- Get daylight exposure – especially in the morning, for at least 20-30 minutes
- Avoid blue light in the evening – turn off smartphone, tablet & co. from 9 PM onwards
- Magnesium-rich diet – e.g., nuts, whole grains, leafy green vegetables
- Maintain consistent sleep times – even on weekends
- Establish evening rituals – e.g., herbal tea, warm bath, relaxation exercises
These "sleep basics" are no secret, but they work – especially in combination with a mindful approach to light and stress.
Want to support your body using the most familiar method for it? Discover our Melatonin products: Whether Tablets, Spray or yummy Gummies, there's something for every evening routine.
💡 Written and researched by Natural Elements editor Catha.
Content reviewed by experienced nutrient experts.
Footnotes / Health Claims according to Regulation (EC) No. 1924/2006:
¹ Magnesium contributes to the normal functioning of the nervous system.
² Magnesium contributes to normal muscle function.
³ Melatonin contributes to the alleviation of subjective jet lag feelings.
⁴ Melatonin contributes to the reduction of time taken to fall asleep (when consuming 1mg close to bedtime).
