That’s the only AI I’ve had success with finding studies I’m interested in in the past, but all of the other AI solutions have copy pasted their formula nowadays so maybe they’re not so different.
I was taking tryptophan but stopped some time ago. I’m taking l-citrulline and magnesium before gluing to bed.
1 Like
@LaraPo and @desertshores
Fwiw, and this is not the same circumstance at all, but I found it interesting.
I don’t take it daily, but if I wake up during the night, I’ll take some (the ‘Hemming’ method 
, and that is almost the only time I’ll get deep sleep when I fall back to sleep… vs only having it during the early stages of sleep.
1 Like
In the AI information what are “the high and low doses” of melatonin? In many studies 3-10 mg are considered as high doses.
This randomized clinical trial found that the low-dose of melatonin (0.3 mg nightly) achieved a better pharmacokinetic profile than the high-dose (3 mg nightly), but did not change the incidence of delirium compared to placebo in mechanically ventilated critically-ill patients.
Examples of interventions include Alverine citrate (deprioritised as it is contraindicated in older adults), melatonin (prioritised for its safety and plausible mechanism), and angiotensin-receptor blockers (deprioritised due to previous Phase II testing).
You’re absolutely right—many studies define 5 mg of melatonin as a “high dose.” However, people often take much larger amounts (in my view, anything above 20 mg) for reasons beyond sleep, such as potential anti-aging or anti-inflammatory effects.
Personally, I’ve found that my sleep response is essentially the same whether I take 1 mg or 1 gram of melatonin. The reason I initially began experimenting with high doses was based on a book I read in the 1990s, which proposed that melatonin could have anti-aging properties.
“The pharmacokinetic features of melatonin that make it antioxidative and anti-inflammatory suggest that melatonin may be considered for its therapeutic use as an anti-aging agent.”
“Melatonin can decrease mitochondrial dysfunction and cellular aging by modulating the sirtuin1 pathway, limiting the oxidation of cardiolipin, upregulating Nrf2, downregulating NF-κB, and suppressing proinflammatory markers such as NO, COX-2, NLRP3, and beta-amyloids.”
Most research involving doses higher than 5 mg focuses on safety, and the data so far shows a favorable profile. The most commonly reported side effects are daytime drowsiness and headaches.
Personally, I experience a mild headache upon waking if I take more than 1 gram, but I don’t feel any daytime drowsiness.
Examples from Research
Here are some papers and clinical studies on high-dose melatonin:
“Melatonin as an Anti-Aging Therapy for Age-Related Cardiovascular and Neurodegenerative Diseases”
“The use of high-dose melatonin in liver resection is safe: first clinical experience”
“Melatonin decreases inflammatory changes after major liver resection, thus positively influencing the postoperative course.”
In this study, 50 patients received a single preoperative dose of 50 mg/kg body weight. For someone like me (~70 kg), that would be about 3.5 grams.
“Safety of higher doses of melatonin in adults: A systematic review and meta-analysis”
“Overall, there has been limited adverse event reporting from high-dose melatonin studies. Based on this limited evidence, melatonin appears to have a good safety profile.”
Here are two YouTube videos featuring individuals who use 1 gram or more of melatonin daily. The comment sections also contain a number of interesting user experiences:
4 Likes
My initial reason for upping my dose was the idea that people take it as a last resort to stop cancer. I took the view that if it helps to prevent cancer then taking a lot is a good idea.
Now I understand how it works (in protecting mtDNA from transversions and deletions) I am quite happy with my decision.
4 Likes
This paper found that melatonin use (prescription) was associated with a lower mortality in the general population and among PD users in Norway: Parkinson's disease - #855 by adssx
In Norway virtually all prescribed melatonin is Circadin 2 mg (prolonged-release): Parkinson's disease - #858 by adssx
2 Likes
1994 paper
Dark-cycle, night administration of the pineal hormone melatonin in drinking water to aging mice (15 months of age) prolongs survival of BALB/c females from 23.8 to 28.1 months and preserves aspects of their youthful state.
1 Like
This is an interesting paper which I think has been forgotten for two reasons
A) it is a pdf and hard to find
B) the researchers were looking at the pineal as the source of the clock - which it isn’t even if pineal melatonin is v important. There are rumours that there was a credibility issue on pineal grafting, but I don’t have much on that.
Melatonin extends lifespan in mice and people
1 Like
I am no expert on sleep analytics but based on my personal experience every time I have long periods of deep sleep I feel way more refreshed that with shorter periods of deep sleep. for example, I’m getting about six hours of sleep nowadays but for some reason most of the time my deep sleep is close to or a little over 4 hours and feel very relaxed even on only 6 hours total sleep time. When my deep sleep is less than two hours my day is akin to a living hell even though my total hours of sleep was still six hours the night before. No such effect with changes in REM and or light sleep.
According to what I know to have 4 hours of deep sleep is pretty unusual especially if you sleep 6 hours total. Usually deep sleep is 1-1.5 h for healthy individuals. Are you sure it’s measured correctly?
1 Like
I have a Garmin 5th generation VEVO (or something, don’t remember the name but is only year or so old) and my deep sleep shows almost always 3-4 hours and those are very good days for me. Last night it only showed 2H of deep sleep and 4 H light and 15Mins REM but I feel like sh-t lol, and always when deep sleep is over three, I feel very refreshed. The watch doesn’t seem to be very good at measuring sleep btw because sometimes it does not record the time, I am awake. It usually counts it as light sleep even though I’m fully awake watching tv or searching the web lol
I also have an apple watch and that one I think it did way better job, but I loathe the fact that i have to charge it every day, so I put it away and have not used it in last six months or so.
BTW do you (or anyone) have a good suggestion under $300 for a watch that keeps the battery at least for a week and does a really good job at measuring sleep data.
Oura rings do a pretty good job. I’ve found it more reliable and more accurate than Fitbits and Apple Watches.
2 Likes
Thanks for the suggestion but I’d prefer a smart watch that I can wear it as a normal daily watch also. I do have a Fitbit somewhere that I think it did a really good job, it even measured my daily naps, but it is not fit to be a norma daily wear watch.
I use garmin venu 3. It keeps the battery for almost a week.
I actually have Vivo active and while the battery is fine about one week, the sleep tracking sucks. Plus, it does not track naps or short sleep intervals. If I wake up before midnight and fall asleep say around 2AM again it only measures from 2 on. I actually went ahead, and I bought a Chinese made one AMZFIT 6, as everyone was raving about it, plus few people specifically liked how accurate it is for sleep analytics, plus few said it even track daily naps. I also wanted to match it with my over 30 dirt cheap Chinese peptides that I already have in my fridge/freezer. Keep it all in one country 
Does anyone know where to buy bulk amounts of MicroActive melatonin powder? This is an extended release form of melatonin. I feel much better taking capsules of this compared to plain melatonin.
I have Life Extension capsules. I’m wondering if there is a bulk source of powder.