4 min read
Melatonin - the Guardian of Sleep
David Janitzek
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Diets Premium Expert • 19.03.2026
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Scientifically reviewed by a clinical dietitian:
This article has been peer-reviewed for adherence to IŻŻ, WHO, and PTGiP clinical nutritional standards.
| Diets Premium Expert David Janitzek | min read 4 min | Scientifically reviewed by a clinical dietitian 19.03.2026 |
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Key Takeaways
Sleep is a recurring phenomenon that occurs and disappears during the day. During this period, there is a reduction in consciousness and there is stillness, which allows the body to calm down and regenerate properly after a day of various physical and mental activities. This process is made possible by a substance called melatonin. In this article, you will find basic information about this hormone.
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"What kind of substance is melatonin?"
Melatonin is actually a chemical compound derived from tryptophan, a protein component belonging to the group of exogenous amino acids. It is indeed a hormone produced by the hypothalamus, specifically in its cells called pinealocytes. Despite its endogenous nature, it can be found in small amounts in certain food items such as cardamom, coriander, garlic, almonds, sunflower seeds, cherries.
Effectiveness of Melatonin
The production of this compound is impeded by sunlight. Melatonin is especially recommended for individuals working in shifts who wish to use their leisure time for the regeneration of the body. The primary role of melatonin is the regulation of the biological clock (coordination of the daily rhythm of the body). The causes of poor sleep quality can be not only health problems but also the accelerated aging process of the body. Melatonin can also be used in the treatment of disorders associated with rapid time zone changes (jet lag syndrome). However, the role of melatonin is not limited to regulating sleep. It is also a potent antioxidant. Research has shown that its antioxidant effect is twice as high as that of vitamin E and five times higher than that of glutathione. Melatonin is soluble in both fat and water. Other benefits of melatonin include: – reporting on the mental state (scientists have confirmed that the level of this substance is low in cases of depression, low mood, and mental illness); – neuroprotective effect; – positive effect on vision and hearing; – alleviation of symptoms of premenstrual syndrome and menopause; – improvement of the body's lipid profile by reducing the level of triglycerides.
Melatonin Dosing
To enhance sleep quality, it is recommended to take a dosage ranging from 0.5 mg to 5 mg of melatonin. The supplementation should commence with the smallest dose, which should be increased in the absence of intended effects. However, it is important to remember that this medication should be taken 30 minutes prior to bedtime to ensure proper rest. The fundamental contraindications associated with the use of melatonin include allergies and hypersensitivity to this compound, pregnancy, liver diseases, and alcohol intoxication.
Emergence of undesirable side effects
Despite the high efficacy of the medication, there is a risk of undesirable side effects. It is important to note that although the number of people reporting such experiences is small, melatonin can cause them just like any other dietary supplementation. Among the most frequently observed symptoms are:
– headaches and dizziness;
– allergic reactions;
– sleep disturbances in the form of nightmares;
– psychological symptoms such as disorientation, confusion or racing thoughts.
Scientific Research on Melatonin
Researchers from Granada conducted a study in rats that focused on the effects of melatonin on various diseases, including obesity, diabetes, hypertension, and dyslipidemia. The results of the study showed that the condition of obese rats improved after regular melatonin administration (the animals did not exhibit any signs of heart disease or metabolic problems). In a study from 2008, we identified a number of other disease groups that could benefit from melatonin supplementation. A researcher from the Medical University of Łódź showed that the conditions of obese rats improved when they took regular doses of melatonin (the animals did not have any heart conditions or metabolic problems).
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