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​What's the difference?... Most supplements on the market have Melatonin that's manufactured in the lab. However, some supplements includes natural Melatonin which made from the pineal glands of animals. Natural Melatonin probably slightly more bioavailable than manufactured, but, (there is always but...) there are some very small chances that it can be contaminated with virus. In our humble opinion, manufactured in lab Melatonin, preferable. But again, the choice is yours.

​How much Melatonin is really you taking? ​

Age related. Almost at any age adults can benefit from taking Melatonin, if need it. But, Melatonin may stay active in older people longer than in younger, resulting in morning feeling of "foggy brain", "hangover" or sleepiness. In such case, evening dosage simply need to be adjusted. Also, American Academy of Sleep Medicine recommend against Melatonin use by people with Dementia.

DSWPD. Delayed Sleep-Wake phase disorder. If you diagnosed with DSWPD, you recommended by AASM going to bed at a same time regardless of anything. Do it at list for 4 weeks. Take Melatonin 1 hour before bedtime. Keep adjusting the dosage till finding the right one.

Children. Sleep problems in children can effect their behavior, quality of life and daytime functioning. Overall, Melatonin supplements at normal doses appear to be safe for short-term use for children. Also, some studies suggests that Melatonin could help and improve sleep of children with such conditions as atopic dermatitis, asthma, ADHD, ASD, chronic sleep-onset insomnia, etc. But, it is also important to remember that Melatonin is a hormone and, not necessarily, but could effect hormonal development, including puberty, overproduction of prolactin, menstrual cycles, etc. Always consult your Physician before 

​                                                                What food contains or stimulates production of Melatonin?

​​Melatonin is made by animals, plants, and microorganisms. So small amounts of it can be found in certain foods and beverages, such as:
Nuts 
When it comes to plant foods, nuts are the richest sources of melatonin. Pistachios and walnuts are especially                                                                        high in melatonin. As a bonus, pistachios are also high in vitamin B6, which helps convert tryptophan                                                                                 (an essential amino acid) into melatonin. 

Fish
Among animal foods, fish is among the highest in melatonin. One study found that children who ate fish once a week                                                 reported sleeping better than those who didn’t. Fish is also rich in omega-3s, which may be associated with                                                           improved sleep. 

Milk
There’s a reason you’ve heard about drinking a glass of warm milk for a restful night. It’s because two compounds in milk —                                tryptophan and melatonin — may help you fall asleep. 
Interestingly, how much melatonin is in milk depends on the time of day it was collected. At night, melatonin concentrations                                      can be 10x higher. This applies to both cow’s milk and breast milk. 
Although research has yet to prove that the nutrition profile of a single glass of milk makes much of a difference in sleep, it can                                  still be a soothing bedtime ritual for many. 

Tart cherries
Rich in melatonin, tart cherries have long been associated with sleep. For a supercharged version of tart cherries,                                                           opt for tart cherry juice. A small study on seniors with insomnia found that drinking tart cherry juice increased their sleep                                        time and sleep efficiency.
But tart cherry juice can be high in sugar — so it's best to limit the amount you drink to about 4 oz to 6 oz, or no more than                                              8 oz per day in the context of an overall lower-sugar diet. 

Mushrooms
Adding mushrooms to your favorite stir frys, pastas, and eggs can give you an extra melatonin boost. The fungi are rich                                                    in melatonin and tryptophan. Reishi mushrooms, in particular, have been shown to improve sleep in mice. 

Eggs 
If you’re looking to start (or end) your day with some melatonin-rich foods, look no further than eggs. Among animal foods,                                      eggs are some of the richest sources of the hormone. Plus, they also happen to be highly nutritious, offering protein, iron,                                           and essential vitamins and minerals.

While eating foods high in melatonin can have benefits, it’s hard to know exactly how much is in a specific plant or animal product because the amount varies depending on the variety and growth method. It’s also not totally clear if the body can digest and use melatonin found in foods. 
So, foods and drinks alone most likely won’t have enough melatonin to drastically impact sleep. That’s why melatonin supplements exist. ​

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Based on stated above, some people start with just 1 to 3 milligrams a day, and slowly increasing, if necessary, until reaching desirable result. It is not a medical advise. Just common cense based on some scientific data.

                                                         What MELATONIN is and what it's for?
Melatonin is a hormone that pineal gland in your brain produces according to timing of your circadian rhythms (24-hour internal clock) to help you to fall asleep and stay asleep, so your body would have a rest and recovery. What's even more important, it helps your brain to digest, organize and sort out all info it received during the day time. Research suggests that melatonin plays other important roles in the body beyond sleep. However, these effects are not fully understood. Most people make enough of Melatonin naturally at the right time of the day. But, millions upon millions of people, for different reasons, much better off if they add some Melatonin into their diet. 
How much to take? (It can be made from animals glands or synthetically). Which is better?                                                                        

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TIMING

Judging by common experience, the best time to take Melatonin separately, or as a part of any supplemental formula, is about 2 hours before bedtime.

​If you expect to travel and want to ease jet lag, try taking Melatonin two hours before your bedtime at yourdestination, starting a four days before trip.

 Here you will find very important information about this fascinating hormone:                      Suggested Doses, Timing, Side Effects, Age Related Concerns, DSWPD, etc.​

​​​MELATONIN DOSAGES​​

​Now, very important to know: some Melatonin supplement may not contain what's listed in the label. A 2017 study tested 31 different Melatonin supplements bought from grocery stores and pharmacies. In most of them, amount of Melatonin didn't match what was listed on the product label! More over - some of them contained serotonin instead!!!...

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First of all - we are all different. (What an original, "genius" thought...). So, depend on age, weight, gender, health condition, current medication taking and desired result - dosages must be different. (An other "genius" thought...) Now, before we go to summary of the scientific findings, we need to understand that it is need to be considered only as a guideline and not as undisputable course of action. Only you can determine the needs, dosages and timing, the most beneficial for YOU!
To better understand how much Melatonin you need to take and for how long it is going to effect your sleep, you need to understand what is Medication's Biological Half-Life. Simply put, this scientific term used by doctors to determine amount and frequency of medications to be prescribed. The concept is very simple: how much time it takes for body to completely metabolize and eliminate one half of the taking medication. Here is example: Melatonin has about 30 minutes of Biological Half-Time. Which means, on average, every 30 minutes one half of remaining Melatonin will no longer be inside of your body. Every 30 minutes.For example: at 9:00 P.M. (good time to take it), you took 10mg of Melatonin. (Separately or inside of Supplements). Now, Melatonin's Half-Life is about 30 min. Which means, by 9:30 P.M. your body will contains only one half, or 5mg of Melatonin. By 10:00 P.M. there will be just 2.5mg, by 10:30 P.M will be 1.25mg, and by 11:00 P.M. your body will contain only 0.625ml of Melatonin. This process will continue till all Melatonin consumed as a supplement, will be metabolized and eliminated from your body. Is it good idea to start with 10mg of Melatonin?  First of all, your brain continue producing certain amount of Melatonin by its own. How much? We don't know. Secondly, and probably most importantly, expected Half-Life of any consumed medication like Melatonin, greatly varies from person to person, depending on such factors as Gender, Weight, Age, Genetics, Metabolic Rate, Health Condition, etc., etc., etc. So, start with the absolutely lowest dose.

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