Melatonin can be synthesized as a supplement or found naturally in a variety of food sources. These sources include, but are not limited to, tart cherries, corn, asparagus, tomatoes, pomegranate, olives, grapes, broccoli, cucumber, rice, barley, rolled oats, walnuts, peanuts, sunflower seeds, mustard seeds, and flaxseed. The presence of melatonin in these foods contributes to their health benefits, particularly in regulating sleep cycles.

Also Known As

Melatonin is scientifically recognized as N-acetyl-5-methoxy tryptamine. This hormone plays a critical role in the regulation of sleep. Other names for melatonin include:

  • N-acetyl-5-methoxytryptamine
  • Pineal hormone
  • Sleep hormone


Melatonin is widely used to manage sleep disorders, such as insomnia and jet lag. It is also beneficial in treating seasonal affective disorder (SAD), regulating sleep cycles for shift workers, and potentially for reducing anxiety before surgical procedures. Beyond its primary use in sleep regulation, melatonin shows promise in various health areas, including immune system support and antioxidant activities.


Melatonin is a hormone produced by the pineal gland in the brain, primarily responsible for regulating the body’s circadian rhythms, including sleep patterns. Its production increases in the absence of light, signaling to the body that it is time to sleep, thereby facilitating the onset of sleep and improving its quality. Key points about melatonin include:

  • Melatonin production is stimulated by darkness, which helps regulate the sleep-wake cycle.
  • It is effective in improving sleep quality, reducing the time to fall asleep, and minimizing nocturnal awakenings.
  • Melatonin has antioxidant properties and supports the immune system.

Common Dosage

The common dosage for melatonin supplementation ranges from 1 mg to 3 mg per day. This dosage can help improve sleep quality and shorten the time it takes to fall asleep.


Melatonin plays a crucial role in regulating sleep by signaling the body when it’s time to rest, making it invaluable for individuals struggling with sleep disorders. Its presence in certain foods and availability as a supplement provides various options for consumption. In summary:

  • Melatonin helps regulate the sleep-wake cycle, improving sleep onset and quality.
  • It is found in both supplements and a wide range of foods.
  • Dosages of 1 mg to 3 mg are commonly used for sleep improvement.

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