Melatonin vs Phosphatidylserine

Mechanism

Melatonin (N-acetyl-5-methoxytryptamine) is synthesized from serotonin in the pineal gland, regulated by the suprachiasmatic nucleus (SCN) via the retinohypothalamic tract. It binds MT1 and MT2 G-protein coupled receptors: MT1 activation suppresses neuronal firing in the SCN (sleep onset), while MT2 modulates circadian phase shifting. Beyond sleep, melatonin is a potent antioxidant that scavenges hydroxyl radicals, peroxynitrite, and singlet oxygen, and upregulates antioxidant enzymes (GPx, SOD, catalase) via Nrf2. It has anti-inflammatory properties (NF-kB suppression), immunomodulatory effects, oncostatic activity (anti-proliferative in several cancer types), and mitochondrial protective functions.

Standard Dosing

0.3-1mg for sleep onset (physiological); 3-5mg for jet lag; 10-20mg for oncological adjunct (under supervision)

Timing

30-60 minutes before desired sleep onset. For circadian phase advance: 4-6 hours before desired bedtime. Sublingual for faster onset. Dim lights 1-2 hours before taking.

Cycle Duration

Short-term for jet lag (3-5 days); ongoing at low dose for circadian support if needed; extended for oncological use under supervision

Side Effects

• Morning grogginess (dose too high)
• Vivid dreams/nightmares
• Headache
• Nausea
• Dizziness
• Reduced libido (at high chronic doses)
• Next-day drowsiness
• Depression (rare)

Contraindications

• Autoimmune conditions (immunostimulatory)
• Depression (may worsen in some individuals)
• Seizure disorders (mixed data)
• Pregnancy/lactation

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Mechanism

Major phospholipid component of neuronal cell membranes (15-20% of total phospholipid pool) that maintains membrane fluidity and supports signal transduction. Serves as a cofactor for protein kinase C (PKC), Na+/K+-ATPase, and other membrane-bound enzymes critical for neurotransmitter release. Blunts HPA axis hyperactivation by modulating corticotrophin-releasing factor (CRF) receptor interactions, attenuating cortisol release during physical and psychological stress. Facilitates acetylcholine, dopamine, and norepinephrine release, and enhances glucose metabolism in the brain.

Standard Dosing

100-300mg daily

Timing

With meals (fat-containing preferred for absorption). Can be taken morning or evening. Cortisol-blunting effects are relevant for evening/pre-bed dosing in stressed individuals.

Cycle Duration

Ongoing; no cycling required. Clinical benefits observed from 6-12 weeks.

Side Effects

• Mild GI upset at high doses
• Insomnia (if taken too late in some individuals)
• Rare: nausea
• GI distress (uncommon)
• Insomnia (at higher doses)
• Headache (rare)

Contraindications

• Soy allergy (if soy-derived — use sunflower-derived instead)
• Known soy allergy (soy-derived PS)
• Antiphospholipid syndrome (theoretical concern)

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