All About Melatonin

Melatonin has become one of the most popular natural sleep supports, and for a good reason. For many people, it is gentle, effective, and easy to use. Beyond helping with sleep, melatonin also has fascinating antioxidant properties that researchers continue to explore. 

At the same time, like any supplement, it isn’t perfect. Some people experience grogginess, headaches, or vivid dreams, and recent headlines about cardiovascular risk have raised questions that deserve clarity. 

What Melatonin Actually Does 

Melatonin is a hormone your body naturally releases in response to darkness. Think of it as your internal “it’s time to wind down” signal. Supplementing with melatonin can be especially helpful if: 

• You struggle to fall asleep 
• You do shift work 
• You’re travelling across time zones 
• Your sleep schedule has drifted and needs a reset 

Studies show melatonin can shorten the time it takes to fall asleep and improve sleep quality for many people, especially when used at the right time and in lower doses. 

A Bonus Benefit: Melatonin as an Antioxidant 

Beyond sleep, melatonin has been studied for antioxidant and anti-inflammatory actions. It can scavenge free radicals and has shown protective effects in lab and animal studies; systematic reviews suggest melatonin reduces markers of oxidative stress in some clinical contexts. That said, while this is biologically plausible and promising, the precise clinical uses and dosing for "antioxidant therapy" are still being researched. 

Side Effects: What You Might Notice 

Melatonin is generally well tolerated, but some people experience: 

• Morning grogginess 
• Headaches 
• Vivid dreams or nightmares 
• Dizziness 

These effects are usually dose related. Many people do far better on very small doses (0.3–1 mg) rather than the commonly sold higher doses. If you’re sensitive to supplements or get groggy easily, start low and adjust only if needed. 

Not Addictive & Doesn’t “Shut Down” Your Own Production 

Two common myths: 

1. Melatonin is addictive.
   It’s not. You can stop melatonin without withdrawal or dependence. 

2. Your body will stop making its own melatonin.
   Research does not show that normal supplementation shuts down natural production. The pineal gland continues to function, and melatonin levels return to baseline after stopping the supplement. 

These fears are understandable, but the evidence simply doesn’t support them. 

What About the Recent Heart Health Headlines? 

Some recent observational studies mentioned in this New York Times article have suggested a possible link between long-term melatonin use and cardiovascular risk. This can sound alarming, but it’s important to understand the context: 

• These studies show correlation, not causation. 

• People who struggle with chronic insomnia often already have higher stress levels, inflammation, or lifestyle factors that affect heart health. 

• Melatonin itself has not been shown to cause cardiovascular disease. 

Instead of worrying about melatonin harming the heart, it’s more helpful to work with a healthcare practitioner to understand why your sleep is disrupted in the first place. 

Chronic stress, nighttime screen exposure, nutrient deficiencies, hormone shifts, and poor sleep habits all have a much more direct effect on both sleep quality and cardiovascular health than melatonin ever has. Addressing these root causes often improve sleep naturally - sometimes reducing the need for melatonin altogether. 

How to Use Melatonin Wisely 

For general sleep support:
Take melatonin 30–90 minutes before bed to help your brain ease into sleep. 

For jet lag:
Timing is key. Take melatonin in the evening based on your destination’s bedtime, not your departure time zone. Pair this with morning light exposure and avoiding bright screens at night - this helps reset your internal clock faster and reduces the “jet lag hangover.” 

A Melatonin-Free Option: Maizinol® (BioClinic SleepMaiz Pro) 

If melatonin doesn’t agree with you, or you prefer a melatonin-free sleep aid, Maizinol® is a gentle alternative. 

• It’s a corn-based botanical extract used in BioClinic’s SleepMaiz Pro. 

• It’s taken about 60 minutes before bedtime. 

• It’s considered non-habit forming and has a calming, sleep-supportive effect. 

While research on Maizinol isn’t as extensive as melatonin, many people find it a helpful, milder option especially if they experience morning grogginess or vivid dreams with melatonin. 

Melatonin can be a safe, effective, and supportive tool for improving sleep - especially when used intentionally. It has promising antioxidant benefits, and its safety profile is strong. 

But melatonin works best when it’s part of a broader approach that includes stress support, lifestyle habits, and addressing any underlying factors disrupting your sleep. And if melatonin isn’t the right fit, alternatives like Maizinol® offer a gentle, melatonin-free option.