Melatonin, as a natural sleep hormone, may help reduce the time it takes to fall asleep and improve sleep quality.
As the
only direct regulator of the circadian rhythm, it primarily supports falling asleep, while it has less impact on the duration of sleep.
All about melatonin: let’s start with the basics. Where is it released from, and what “triggers” it? Melatonin is produced in our brain, specifically in the
pineal gland (epiphysis) – this tiny organ is our body’s “biological clock.” Melatonin production is mostly triggered by
darkness,
evening drops in body temperature, and the
absence of blue light.
If melatonin is a hormone, why doesn’t its supplementation require a blood test or medical recommendation? That’s because
melatonin levels fluctuate rapidly throughout the day (according to the circadian rhythm), and measuring it from blood is complicated and not very informative. Moreover, melatonin doesn’t function like
thyroid hormones or insulin, whose levels are vital and require medical supervision. Because of this, the risk associated with melatonin supplementation is relatively low (especially short-term) – physical dependence does not develop from its use.
The
recommended dose of melatonin starts at 0.3 mg, and it’s worth increasing gradually until sleep-enhancing effects are achieved. According to reliable sources, the
upper limit of daily melatonin intake is 5 mg, although some supplements offer extra high doses of up to 10 mg. Our recommendation is to stay within the 5 mg limit considered safe by studies – and for long-term use, even lower doses may be preferable. It's important to know that
melatonin’s effect is not dose-dependent – a higher dose does not mean faster or deeper sleep. This means each body has an optimal dose beyond which no additional benefit is experienced, and excessive intake may even reduce its effectiveness. While melatonin does not cause physical dependence, psychological habituation can occur. This means some people may feel unable to fall asleep without it after prolonged use, potentially causing withdrawal anxiety. However, this is more of a habit than a biochemical addiction.
So why choose Vitamin360 Melatonin Oral Spray among so many options?
Because the spray format is not only convenient but also allows for
precise dosing. One spray delivers 0.5 mg of melatonin – just slightly above the lowest effective dose identified in research: 0.3 mg.
This makes it an ideal choice for those who want to
fine-tune their melatonin intake. General advice is to
start with the lowest effective dose (in this case: 0.5 mg), and increase slowly and gradually if needed. As already mentioned, well-dosed melatonin can significantly improve sleep quality , meaning it optimizes the hormone’s health-supporting effects during sleep. It may also help you fall asleep faster.
Melatonin's benefits beyond sleep...
Melatonin also acts as an immunomodulator – meaning it helps restore the immune system’s balance. Studies show melatonin
reduces inflammatory cytokine levels while
enhancing the activity of natural killer (NK) cells, which is beneficial, for example, against viral infections. Based on this, melatonin reduces harmful, excessive inflammation (which contributes to diseases caused by chronic low-grade inflammation), while it
stimulates efficient immune responses when genuinely needed – giving new meaning to sleep’s immune-boosting role.
By improving sleep quality, melatonin also
optimizes stress hormone levels. This equips it with mood-enhancing and anti-depressive properties. Melatonin also has other effects on the brain: as a strong antioxidant, it
protects nerve cells from the damaging effects of oxidative stress (free radicals). This may help prevent neurodegenerative diseases such as Alzheimer’s and Parkinson’s.
Do you also agree with the general statement that
better sleep means less eating? Studies have shown that melatonin influences the production of ghrelin and leptin – the hormones responsible for hunger and satiety. Low melatonin levels increase ghrelin and reduce leptin, leading to increased appetite. Melatonin may also
positively affect insulin sensitivity, thus reducing the risk of insulin resistance and type 2 diabetes. Melatonin’s effects on body composition are also mediated through sleep regulation. Therefore, it’s often hard to separate melatonin’s direct effects from its indirect effects via sleep modulation.
What else makes Vitamin360 Melatonin Oral Spray special?
The formula is enriched with a pinch of
lemon balm (Melissa officinalis) extract, a plant traditionally used to support calm and relaxation. Lemon balm may enhance melatonin’s relaxing effect. But how?
Lemon balm’s secret lies in its impact on the
gamma-aminobutyric acid (GABA) system. GABA is the main inhibitory neurotransmitter of the central nervous system, playing a key role in calming, anxiety-reducing, and sleep-promoting processes. The active compounds in lemon balm (primarily rosmarinic acid)
inhibit GABA breakdown, thereby increasing GABA levels in the brain.
