What is Melatonin?
A hormone that regulates sleep-wake cycles.
Melatonin is naturally produced by the pineal gland in response to darkness. Supplementation can help reset circadian rhythm, particularly for jet lag, shift work, or delayed sleep phase. Lower doses are often more effective than higher ones.
What the evidence says
The overall evidence grade for Melatonin is B (moderate — mixed or smaller trials, reasonable mechanistic support). Good evidence for circadian rhythm adjustment and sleep onset. Less clear for general insomnia or sleep maintenance.
Specific findings with supporting evidence:
- Helps adjust circadian rhythm (jet lag). Evidence grade A.
- May reduce time to fall asleep. Evidence grade B.
- Improves total sleep time. Evidence grade C.
Best-supported outcomes:
- Jet lag recovery.
- Circadian rhythm adjustment.
- Sleep onset support.
Where marketing outpaces evidence:
- Marketing often overstates: Cures insomnia.
- Marketing often overstates: Safe at any dose long-term.
Dose and timing
The typical effective dose for Melatonin is 0.3–3 mg. Start low; more is not better.
Take it in the bedtime. Take 30-60 minutes before desired sleep time.
Who it's for, and who should skip it
Most relevant for:
- Travelers crossing time zones.
- Shift workers.
- Those with delayed sleep phase.
- Short-term sleep onset support.
Not appropriate for:
- Those with autoimmune conditions without guidance.
- People on immunosuppressants.
Safety and cautions
Dose sensitivity. Lower doses (0.3-1mg) are often more effective than higher doses. Long-term use. Consider cycling or using only as needed. Morning grogginess. Higher doses may cause next-day drowsiness.
Common mistakes
- Taking too high a dose.
- Taking too early or too late.
- Using as a sleep maintenance solution.
Myths vs reality
A common misconception: Higher doses work better. In reality, research often shows 0.3-1mg is optimal; higher doses can be less effective. A common misconception: It is just a sleep aid. In reality, melatonin is a hormone with multiple functions beyond sleep.
How it interacts with other compounds
- Melatonin works well alongside magnesium glycinate — magnesium supports melatonin production.
- Melatonin works well alongside ashwagandha — both support sleep through different pathways.
Questions people ask
Why start with low doses? Physiological doses mimic natural production; mega-doses can disrupt sensitivity.
Can I take it every night? Short-term use is well-studied; consult a provider for long-term use.
Editorial note
This guide summarizes the published evidence on Melatonin. It is educational content, not medical advice. Confirm with your clinician if you take prescription medications or manage a chronic condition.