Is Melatonin the "Next Vitamin D"? How To Dose & Time Melatonin (& Other TOP Melatonin *Tips*) With Dr. Deanna Minich
Ben Greenfield
Jul 19, 2025
Mindsip insights from this episode:
Understand caffeine response to predict melatonin metabolism
The same enzyme metabolizes both caffeine and melatonin, so if you are a fast caffeine metabolizer, you are likely a fast melatonin metabolizer as well.
Understand melatonin's role in natural production
Contrary to common belief, taking supplemental melatonin does not create a negative feedback loop that suppresses your body's own natural production.
Utilize high-dose melatonin to combat jet lag effectively
Some people use a 'melatonin sledgehammer' of 300mg via suppository for 2-3 days to rapidly overcome jet lag when crossing multiple time zones.
Recognize nightmares as indicators of liver health issues
Having nightmares or waking up between 1-3 AM after taking melatonin could be a sign of a high toxic load, as this is the liver's peak detoxification time.
Utilize plant-based melatonin for superior antioxidant benefits
A plant-based melatonin called Herbatonin, derived from rice, alfalfa, and chlorella, has been shown to have six to nine times greater antioxidant capacity than synthetic versions.
Protect light-colored eyes from blue light exposure at night
People with light-colored eyes are more susceptible to the melatonin-suppressing effects of blue light at night.
Leverage melatonin as a superior antioxidant to vitamin C
One molecule of melatonin can quench up to 10 free radicals and stimulates glutathione production, making it a more potent antioxidant than vitamin C.
Utilize high-dose melatonin to enhance cancer therapy effectiveness
In clinical settings, high-dose melatonin (20-50mg) given with chemotherapy has been shown to protect healthy cells and make the treatment more effective against cancer cells.
Leverage gut-produced melatonin for enhanced health and immunity
The gut produces 100 to 400 times more melatonin than the brain's pineal gland, where it acts locally for gut health and immunity.
Utilize melatonin for effective brain detoxification during sleep
Melatonin acts as a shuttle for the glymphatic system, helping to clear toxic proteins like amyloid and tau from the brain during sleep.
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