Melatonin
Overview
Melatonin is a naturally occurring hormone from the pineal gland that regulates the sleep-wake cycle. Research shows modest effects: ~7 minutes faster sleep onset and ~8 minutes more sleep vs placebo. Effective doses range from 0.5–5 mg taken 1–2 hours before bed; many products contain unnecessarily high doses. Short-term use is considered safe; long-term safety is unclear. Avoid with sedatives; contraindicated in autoimmune conditions. In Germany/EU, melatonin is regulated as a medication.
Dosage
1 mg · Evening · Can take on empty stomach
Key Interactions
46 verified interactions found
Caffeine suppresses melatonin secretion and delays circadian phase. Even moderate afternoon caffeine consumption can reduce melatonin levels by up to 50% at bedtime. Taking both simultaneously is counterproductive.
Do not combine. Take melatonin only after caffeine has cleared your system (half-life ~5 hours). Avoid caffeine after 2 pm if using melatonin for sleep.
View details →Melatonin und Selen als kombinierte Antioxidanzien können in Tiermodellen entzündliche Erkrankungen synergistisch verbessern. Klinische Evidenz beim Menschen ist bisher begrenzt.
Melatonin und Selen haben beide antioxidative Eigenschaften; kombinierte Einnahme kann die Einzelwirkung beeinflussen. Standarddosen beider Substanzen (Melatonin ≤1mg, Selen ≤200mcg) sind unkritisch.
View details →Tryptophan-Supplementierung erhöht die Melatonin-Plasmaspiegel, da Tryptophan die direkte Vorstufe von Melatonin ist. Die Kombination kann Schläfrigkeit und Schlaf-Wach-Rhythmus-Veränderungen verstärken.
Tryptophan ist die Vorstufe von Melatonin; gleichzeitige Einnahme kann zu erhöhten Melatonin-Spiegeln führen. Nicht beide Substanzen in Maximaldosis kombinieren; am Abend eine der beiden Quellen wählen.
View details →Melatonin moduliert über MT1/MT2-Rezeptoren Sucht- und Belohnungsmechanismen im Dopaminsystem. Die Wechselwirkung mit Catechin ist biochemisch plausibel, aber klinisch noch nicht ausreichend belegt.
Catechin-haltige Getränke (z.B. Grüntee) am Abend können die schlaffördernde Wirkung von Melatonin abschwächen. Catechin-haltige Produkte mindestens 2h vor der Melatonin-Einnahme meiden.
View details →Melatonin prevents glycine-induced reductions in mitochondrial complex IV activity and antioxidant depletion.
Melatonin kann den Stoffwechsel von Glycin in Körperzellen beeinflussen; die klinische Bedeutung beim Menschen ist bislang unklar. Eine gleichzeitige Einnahme ist auf Basis der vorliegenden Daten unbedenklich.
View details →Scientific Sources
- National Center for Complementary and Integrative Health
- NCBI Bookshelf
- PubChem CID 896
- Protective Effects of Melatonin and Selenium against Apoptosis of Olfactory Sens (2016)
- ANTIOXIDATIVE EFFECT OF MELATONIN ON HUMAN SPERMATOZOA (2000)
- Antioxidant activity of melatonin in diabetes in relation to the regulation and (2013)
- Selenium–Vitamin E Combination and Melatonin Modulates Diabetes-Induced Blood Ox (2010)
- Synergistic Effect of Selenium and Melatonin on Neuroprotection in Cerebral Isch (2010)
- The effects of L-tryptophan and melatonin on selected biochemical parameters in (2010)
- Urinary 6-hydroxymelatonin sulfate as a measure of melatonin secretion during ac (1993)
- The influence of intravenous L-tryptophan on plasma melatonin and sleep in men. (1991)
- Effect of melatonin on L-tryptophan- and apomorphine-stimulated growth hormone s (1979)
- Secondary to excessive melatonin synthesis, the consumption of tryptophan from o (2017)
- Intracerebral Glycine Administration Impairs Energy and Redox Homeostasis and In (2015)
- Glycine Provokes Lipid Oxidative Damage and Reduces the Antioxidant Defenses in (2008)
- Melatonin modulates glycine currents of retinal ganglion cells in rat (2007)
- NIH Dietary Supplement Label Database (DSLD)
- PubChem Compound 896
Frequently Asked Questions
What is Melatonin used for?
Melatonin is a naturally occurring hormone from the pineal gland that regulates the sleep-wake cycle.
What is the recommended dosage for Melatonin?
1 mg. Evening. Can take on empty stomach.
Does Melatonin interact with other supplements?
Melatonin has 46 verified interactions. Top: Caffeine, Selen.
When is the best time to take Melatonin?
Evening. Can take on empty stomach.
Is Melatonin safe to combine with other supplements?
Always check interactions before combining supplements. Use VitalStack to verify your full stack for free.
Check how Melatonin fits your full stack
Verify interactions, get timing plans, and optimize your supplement routine — free.
Check Your Stack →Not medical advice. VitalStack is not a medical device. For personalized health recommendations, consult a healthcare provider.