Hermetica Superfood Encyclopedia
The Short Answer
A natural sleep hormone that helps you fall asleep faster, adjust to jet lag, and protect your cells with powerful antioxidant activity.
CategoryOther
GroupOther
Evidence LevelModerate
Synergy Pairings4
Health Benefits
Regulates circadian rhythm, promoting the onset and maintenance of restful sleep.
Assists in adaptation to jet lag and shift work by resynchronizing the sleep-wake cycle.
Acts as a potent antioxidant, reducing oxidative stress and protecting mitochondrial integrity.
Modulates immune function and inflammatory responses, supporting overall cellular defense.
Supports mood and mental well-being by influencing neurotransmitter systems, including serotonin and dopamine.
Origin & History
Melatonin is a neurohormone primarily synthesized by the pineal gland in the brain, regulating the body's circadian rhythm. While endogenously produced, it is also available as a supplement in synthetic and plant-based forms. In functional nutrition, melatonin is crucial for optimizing sleep cycles, enhancing cellular protection, and modulating immune responses.
“Melatonin, as a modern biochemical compound, does not possess a traditional medicinal history in the same way as botanical herbs. However, ancient systems like Traditional Chinese Medicine and Ayurveda have long recognized the importance of circadian rhythms and sleep for health, employing various herbs and practices to support these processes, which align with melatonin's function. Its direct use as a supplement is a contemporary scientific development.”Traditional Medicine
Scientific Research
Extensive clinical studies and meta-analyses robustly demonstrate melatonin's efficacy in treating primary insomnia, delayed sleep phase syndrome, and other circadian rhythm disorders. Research also highlights its powerful antioxidant capabilities, showing protection at cellular and mitochondrial levels. Furthermore, its immune-regulating and anti-inflammatory effects are actively explored in various therapeutic contexts.
Preparation & Dosage
Common Forms
Oral capsules/tablets, sublingual tablets, extended-release formulations.
Dosage
5-10 mg, taken 30-60 minutes before bedtime; lower doses (0
Typically 0..5-1 mg) are often effective for sleep onset.
Preparation
Swallow with water; allow sublingual forms to dissolve under the tongue for faster absorption.
Timing
Best taken in the evening to align with natural melatonin production and promote sleep.
Nutritional Profile
- Bioactive Compound: Melatonin (neurohormone)
- Supplemental Forms: Microgram to milligram doses
- Macronutrients: None
Synergy Stack
Hermetica Formulation Heuristic
Amino substrate
Sleep & Recovery
Frequently Asked Questions
What is melatonin?
Melatonin is a neurohormone naturally produced by the pineal gland that regulates your sleep-wake cycle (circadian rhythm). It is also available as a supplement in synthetic and plant-derived forms to support sleep onset and quality.
What is the right melatonin dosage and is it safe?
Most adults benefit from 0.5-5 mg taken 30-60 minutes before bedtime. Lower doses (0.3-1 mg) are often sufficient for sleep onset. Melatonin is generally well-tolerated short-term but may cause morning grogginess at higher doses. Consult a healthcare provider if taking other medications.
How does melatonin compare to prescription sleep aids?
Unlike most prescription sleep medications, melatonin is non-habit-forming and works by reinforcing the body's natural circadian signals rather than sedating the brain. It is most effective for circadian-related sleep issues such as jet lag and delayed sleep phase, and has a favorable safety profile compared to benzodiazepines or Z-drugs.
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Browse IngredientsThese statements have not been evaluated by the Food and Drug Administration. This content is for informational purposes only and is not intended to diagnose, treat, cure, or prevent any disease.
