June Supplement of the Month: Unlocking the Truth About Melatonin

If there's one supplement that has become synonymous with sleep, it's melatonin. It's readily available, widely used, and often seen as a simple fix for a restless night. But in functional medicine, our goal is never just to find a quick fix; it's to understand the root cause. So, let's pull back the curtain on melatonin. What is it, how does it work, and are we using it correctly?

Let's explore this powerful hormone:

What is Melatonin, Really? (It's More Than a Sleep Hormone)

Melatonin is indeed your body's primary "hormone of darkness," produced by the pineal gland in your brain in response to darkness. Its main job is to regulate your circadian rhythm—your internal 24-hour clock—signaling to your body that it's time to wind down and sleep.

But its role doesn't stop there. Melatonin is also a potent antioxidant, helping to protect your cells from damage. It plays a role in immune function and is crucial for mitochondrial health—supporting the tiny powerhouses within your cells that generate energy.

When your body's natural melatonin production is robust and its rhythm is respected, it's a beautiful system. The problems arise when that rhythm is disrupted.

When Melatonin Supplementation May Help

Supplementing with melatonin isn't about knocking you out like a sedative; it's about providing your body with the signal it might be missing. For some people, in specific situations, it can be a very effective tool:

• Jet Lag: This is the classic use case. Taking melatonin can help reset your internal clock more quickly when you travel across time zones.

• Shift Work: For those who work overnight and sleep during the day, melatonin can help signal "nighttime" to the brain, improving daytime sleep quality.

• Delayed Sleep Phase Syndrome: Some individuals have a naturally delayed circadian rhythm, making it very difficult to fall asleep at a "normal" time. Melatonin can help shift that rhythm earlier.

• Age-Related Decline: Natural melatonin production can decline with age, and supplementation may help some older adults improve their sleep.

Why More Isn't Always Better: The Functional Medicine Perspective

Here is where we need to be thoughtful. Many over-the-counter melatonin supplements come in very high doses (3mg, 5mg, or even 10mg), but a physiological dose—what your body naturally produces—is often closer to 0.3mg to 1mg.

Taking excessively high doses can lead to:

• Next-day grogginess and vivid dreams.

• Desensitizing your melatonin receptors over time, making them less responsive.

• Suppressing your body's own natural production.

From a functional medicine standpoint, if you need melatonin every single night to sleep, the critical question isn't "How much should I take?" but "Why is my body not producing or responding to its own melatonin effectively?"

Before You Reach for Melatonin, Ask "Why?"

Using melatonin as a long-term nightly sleep aid can be like putting a piece of tape over your car's "check engine" light. It might quiet the immediate problem, but it doesn't fix the underlying issue. The root cause of poor sleep is often related to lifestyle and environmental factors that disrupt your natural melatonin production:

• Blue Light Exposure: Exposure to light from phones, tablets, TVs, and computers in the evening directly suppresses melatonin production.

• High Cortisol: Chronic stress keeps your cortisol levels elevated, which acts as melatonin's opposite. You can't be "wired and tired" and produce adequate melatonin at the same time.

• Blood Sugar Swings: A blood sugar crash in the middle of the night can cause a cortisol and adrenaline surge that wakes you up.

• Nutrient Deficiencies: Nutrients like magnesium and Vitamin B6 are important cofactors for producing melatonin.

If you struggle with sleep, the best approach is a comprehensive one. Start with foundational sleep hygiene: create a dark, cool sleep environment; establish a relaxing bedtime routine; and get morning sun exposure to set your clock for the day. If sleep issues persist, we can investigate the root causes—from hormone imbalances to gut health—and create a personalized plan to help you achieve truly restorative sleep, naturally.