Melatonin

Overview

Melatonin is a naturally occurring hormone that orchestrates the body’s sleep-wake cycle (circadian rhythm). Known as the “sleep hormone,” it plays a pivotal role in promoting deep, restorative sleep, enhancing nightly recovery, and supporting overall relaxation and well-being. Supplementation with melatonin is a trusted solution to improve sleep quality and duration, especially for those experiencing jet lag, shift work disruptions, or irregular sleep patterns.

Other Common Name

• N-acetyl-5-methoxytryptamine

Top Benefits

• Regulates and synchronizes the sleep-wake cycle
• Improves sleep quality, latency, and duration
• Supports cellular recovery and repair during sleep
• Reduces symptoms of jet lag, aiding faster adjustment
• Enhances immune function, particularly during rest

What Is Melatonin?

Melatonin is secreted by the pineal gland in response to darkness, signaling to the body that it is time to transition into sleep. It is essential for maintaining a consistent, healthy circadian rhythm that governs when we feel awake and when we feel sleepy.

Modern lifestyle factors—like exposure to blue light, stress, and erratic schedules—often disrupt natural melatonin production, leading to difficulties falling asleep and poor sleep quality. Supplementing with melatonin can reset the internal clock, facilitating faster sleep onset and deeper, more restorative sleep cycles.

Beyond sleep regulation, melatonin serves as a potent antioxidant, protecting cells from oxidative damage and supporting DNA repair during rest. It also promotes emotional regulation and mood stability, reinforcing its role in holistic high-performance wellness.

Marco’s Grounds™ Melatonin Sourcing

At Marco’s Grounds™, we source our melatonin from a family-owned farm in Northern India, renowned for its cultivation of St. John’s Wort—the natural source of our melatonin extract.

Our melatonin is extracted through a clean, sustainable process that preserves its purity and potency. It is non-GMO, gluten-free, and rigorously tested to meet the highest standards of quality. This ensures every dose delivers effective support for sleep, recovery, and overall mental and physical well-being.

Dosing Principles and Rationale

Effective doses typically range from 0.5 mg to 3 mg daily, optimized with hormetic dosing principles to trigger a natural and gentle sleep response without receptor overstimulation.

For sleep support: Take 30–60 minutes before bedtime to enhance sleep latency and depth.

For jet lag: Take near local bedtime at the destination to realign circadian rhythms and improve sleep-wake adjustment.

Melatonin Key Mechanisms

1. Sleep Regulation

• Binds to MT1 and MT2 receptors in the brain, signaling the onset of sleep [1].

• Synchronizes circadian rhythms, improving sleep latency and total sleep time [2].

2. Recovery and Cellular Repair

• Acts as a free radical scavenger, protecting cells from oxidative damage [3].

• Promotes mitochondrial function and DNA repair during sleep [4].

3. Jet Lag and Circadian Rhythm Support

• Helps reset the body’s internal clock, improving sleep-wake adjustment when changing time zones [5].

4. Immune Support

• Enhances the function of immune cells and modulates inflammation, supporting nighttime immune regulation [6].

Synergies with Other Marco’s Grounds™ Ingredients

• L-Theanine – Promotes calmness, reduces sleep latency, and enhances overall sleep architecture

• Magnesium Glycinate – Relaxes muscles and supports melatonin's calming effects

• Chamomile – Complements melatonin’s action with natural sedative and digestive benefits
  

References

1. Hardeland, R., et al. (2006). Melatonin and melatonergic drugs in clinical practice. Journal of Pineal Research, 41(3), 261–275.

2. Sack, R. L., et al. (2007). Circadian rhythm sleep disorders: Pathophysiology and treatment. Sleep, 30(11), 1460–1483.

3. Tan, D. X., et al. (2002). Melatonin as a potent and widespread antioxidant: Current evidence and clinical applications. Endocrine Reviews, 23(6), 719–753.

4. Reiter, R. J., et al. (2000). Melatonin reduces oxidant damage and promotes mitochondrial function. Biochemistry and Cell Biology, 78(5), 447–458.

5. Arendt, J. (2009). Managing jet lag: Some of the problems and possible new solutions. Sleep Medicine Reviews, 13(4), 249–256.

6. Carrillo-Vico, A., et al. (2005). Melatonin: Buffering the immune system. International Journal of Molecular Sciences, 6(4), 210–223.