Melatonin
Melatonin
The body's natural sleep hormone, highly effective for circadian rhythm regulation and reducing time to fall asleep.
Melatonin is a hormone naturally produced by the pineal gland that regulates the sleep-wake cycle. Supplementation is most effective for circadian rhythm disorders, jet lag, and reducing sleep latency. Lower doses (0.3-1mg) are often more effective than higher doses.
Mechanisms of Action
Circadian Signaling
Signals to the body that it's time for sleep
Sleep Onset
Reduces time needed to fall asleep
Antioxidant Activity
Provides cellular protection during sleep
Recommended Dose
0.5-1mg
Optimal Timing
- 30-60 minutes before bed
Can be taken without food
Best Form
Immediate-release tablet or sublingual
Alternatives: Extended-release, Liquid, Gummies
Immediate-release for sleep onset issues; extended-release for staying asleep. Sublingual may work faster.
Duration
Minimum: 1 weeks
Optimal: 2 weeks
Cycling: Use for 1-2 weeks, then take breaks. Long-term daily use may reduce natural production.
Note: Start with lowest dose (0.3-0.5mg). Higher doses are not more effective and may cause grogginess. For jet lag, take at destination bedtime.
Personalized Dosage Calculator
Get a dosage recommendation tailored to your body weight, age, goals, and health profile.
Set up your health profile for personalized recommendations
Faster Sleep Onset
Fall asleep 7-12 minutes faster on average
Jet Lag Relief
Faster adjustment to new time zones
Morning Grogginess
May feel drowsy next morning if dose too high
Vivid Dreams
Some experience more vivid or memorable dreams
Avoid — Hormonal effects and insufficient safety data in pregnancy/lactation
Consult pediatrician; may be appropriate for specific sleep disorders
Start with very low dose (0.3mg); may be more sensitive
Who Should NOT Take This
- Autoimmune disorders (may stimulate immune activity)
- Seizure disorders (consult doctor)
Drug Interactions
May increase bleeding risk
May counteract immunosuppressive effects
Additive sedative effects
Excessive sedation, next-day impairment, increased fall risk
Excessive sedation, cognitive impairment, respiratory depression risk
Excessive sedation, impaired coordination, morning hangover
Excessive melatonin receptor activation, prolonged sedation
Possible Side Effects
Tip: Lower dose or take earlier
Tip: Reduce dose
Tip: May resolve with continued use
Warnings
- May impair driving if taken too late
- High doses may suppress natural production
- Not a solution for underlying sleep disorders
Magnesium
complementaryMagnesium supports relaxation while melatonin signals sleep
Melatonin for timing, magnesium for relaxation and sleep quality
L-Theanine
stacks-wellL-Theanine calms the mind without sedation
Reduced sleep anxiety combined with circadian regulation
Valerian Root
complementaryDifferent mechanisms for sleep support
Melatonin for sleep timing, valerian for relaxation
Top studies from 40+ peer-reviewed papers
Madsen BK et al. • The Cochrane database of systematic reviews (2020)
“When compared with placebo, melatonin given as premedication (as tablets or sublingually) probably reduces preoperative anxiety in adults (measured 50 to 120 minutes after administration), which is potentially clinically relevant.”
Key Findings:
- When compared with placebo, melatonin given as premedication (as tablets or sublingually) probably reduces preoperative anxiety in adults (measured 50 to 120 minutes after administration), which is potentially clinically relevant.
- The effect of melatonin on postoperative anxiety compared to placebo (measured in the recovery room and six hours after surgery) was also evident but was much smaller, and the clinical relevance of this finding is uncertain.
- There was little or no difference in anxiety when melatonin was compared with benzodiazepines.
- Thus, melatonin may have a similar effect to benzodiazepines in reducing preoperative and postoperative anxiety in adults.
Tang BHY et al. • Critical care medicine (2025)
“Our findings suggest that melatonin administration in the critically ill may improve perceived sleep and reduce delirium, without increasing adverse effects.”
Key Findings:
- Our findings suggest that melatonin administration in the critically ill may improve perceived sleep and reduce delirium, without increasing adverse effects.
- Certainty of evidence was negatively affected by the risk of bias and inconsistency.
- Future RCTs should focus on identifying optimal dosing, administration timing, improving measurements of sleep outcomes, and target populations.
Yu ZY et al. • The Cochrane database of systematic reviews (2025)
“The available evidence is of very low certainty, so we are unable to draw conclusions about the effects of melatonin on quality of life and sleep at three months in people receiving treatment for cancer.”
Key Findings:
- We downgraded the certainty of the evidence because of high risk of bias, small sample size, the width of the 95% confidence interval, and indirectness due to inadequate reporting of cancer type.
- Melatonin likely reduces the incidence of fatigue (RR 0.46, 95% CI 0.39 to 0.55; 10 studies, 1359 participants; moderate-certainty evidence) and may reduce nausea (RR 0.85, 95% CI 0.72 to 1.00; 6 studies, 710 participants; low-certainty evidence).
- We downgraded the certainty of the evidence because of the high risk of bias and the width of the 95% confidence interval.
Terao I et al. • Journal of Alzheimer's disease : JAD (2024)
“Melatonin may be a better potential disease-modifying treatment for cognitive decline in mild AD and MCI.”
Key Findings:
- Melatonin may be a better potential disease-modifying treatment for cognitive decline in mild AD and MCI.
- Aerobic exercise for a short time might also be better than donanemab, lecanemab and aducanumab if continued, as it is well tolerated and more effective, although less valid due to heterogeneity.
- Another limitation is the small number of participants.
Shin HW et al. • The Journal of international medical research (2024)
“Perioperative melatonin or melatonin agonist treatment suppressed POD without severe adverse events, particularly at higher doses, during the early postoperative period, and after cardiopulmonary surgery.”
Key Findings:
- Perioperative melatonin or melatonin agonist treatment suppressed POD without severe adverse events, particularly at higher doses, during the early postoperative period, and after cardiopulmonary surgery.
- Published in The Journal of international medical research (2024)
- Further research warranted to confirm findings
Study Type Distribution
Goals This Supplement Supports
Related Goals
This information is for educational purposes only and is not intended as medical advice. Always consult a qualified healthcare provider before starting any supplement.