Melatonin: More Than a Sleep Aid—A Messenger of Balance (and maybe the Vampire Hormone?)

Melatonin is often spoken of as “the sleep hormone,” and it’s true—it plays a key role in guiding the body into rest. But to think of melatonin as simply a supplement you take when sleep is hard to find is to miss the full beauty of what it actually does, and what it asks of us.

Yes, melatonin is a hormone. But it’s also the result of a deeper alchemy—one that involves serotonin (your “feel good” neurotransmitter), the health of your pineal gland, your gut, your iron levels, and even your thyroid.

Let’s take a moment to wander through this quietly intricate web.

Melatonin begins with serotonin

In the quiet darkness of the pineal gland, serotonin transforms into melatonin. But this transformation requires enough serotonin to begin with—and a pineal gland supple enough to carry out the task.

This tiny pinecone-shaped gland (yes, it looks just like one) sits in the center of the brain. And over time, the pineal gland can begin to calcify—often due to steady exposure to things like fluoride in drinking water or pesticide residues in food. This hardening may interfere with melatonin production, and with it, the body’s capacity to fully let go.

So when someone asks, “Should I take melatonin for sleep?”—perhaps the deeper question is, “Why isn’t my body making enough on its own?”

A whisper from Transylvania…

I grew up in Transylvania, where shadows are thick and stories run deep. Sometimes I joke that melatonin is the vampire hormone—not because it haunts us, but because it only comes alive in the dark.

Melatonin doesn’t tolerate brightness. It waits for the absence of stimulation. It’s the messenger that says, “Night has fallen. You may retreat. You may restore.”

So yes, perhaps there’s something a little gothic about it—a little ancient. But also: melatonin is gentle, wise, and beautifully attuned to the rhythms we often ignore.

Your gut makes melatonin, too—but it has other plans

Interestingly, your gut makes far more melatonin than your brain ever will. But this gut-derived melatonin isn’t used for sleep—it acts as a powerful anti-inflammatory and antioxidant, quietly regulating immune balance and healing.

So while pineal melatonin says “Sleep,” gut melatonin says “Restore.” Together, they remind us: healing doesn’t just happen in sleep, but in digestion, in integration, in the pauses between.

Still, when it comes to falling asleep and staying asleep, it’s the pineal gland’s melatonin we rely on most.

A quiet mineral with a big role: Iron

Iron is often overlooked in conversations about sleep. But it’s a necessary cofactor in the serotonin-to-melatonin pathway.

That means: even if your serotonin levels are healthy and your pineal gland is active, low iron—and low ferritin, your iron storage—can silently block melatonin production.

This is especially relevant for menstruating women, who lose blood monthly. Even subtle iron deficiency can ripple into your sleep cycles without showing up as “anemia” on a lab test.

Most labs list ferritin as “normal” anywhere between 10–120 mcg/L. But for restful sleep, the optimal ferritin range tends to be closer to 70–110 mcg/L.

Melatonin supports more than sleep

Melatonin doesn’t stop at the edge of sleep.

It supports your thyroid, helping convert T4 (inactive) into T3 (active) hormone. So when melatonin is low, it can lead to a kind of sluggishness that shows up as fatigue, low body temp, brain fog, or that general sense of “something’s off.”

It also plays a role in immune modulation and temperature regulation. Like many messengers in the body, it doesn’t serve just one purpose. It weaves. It balances. It helps us metabolize both light and shadow.

So… should you take melatonin?

Sometimes, yes. Supplemental melatonin can be a gentle ally—especially during jet lag, shift work, or peri/menopausal transitions, and older individuals. It’s generally safe and non-addictive.

That said, caution is warranted if you have an autoimmune condition, as melatonin can affect immune function in unpredictable ways.

When I do recommend melatonin, I like Quicksilver Scientific liquid melatonin. You can purchase it through my online supplement shop, alongside other trusted products.

But if sleep challenges are chronic or layered, melatonin is rarely the whole story. It may be a helpful thread—but the tapestry likely includes your gut, your nervous system, your hormones, your stress cycles, and your deeper sense of safety.

Let’s unravel your sleep story together

If melatonin is whispering in your story—or if your sleep feels tangled—I’d love to help you listen in.

✨ Book a free sleep consultation (in Boulder or virtually)

📘 Or explore more in my book The Deep Blue Sleep—a grounded guide to falling and staying asleep, naturally. Available in paperback, e-book, and audio.

💛 You don’t need to figure this out alone. Your body already knows what it needs. Let’s listen together.