Melatonin

Magnesium supports relaxation while melatonin signals sleep

Melatonin for timing, magnesium for relaxation and sleep quality

⊕ L-Theanine

stacks-well

L-Theanine calms the mind without sedation

Reduced sleep anxiety combined with circadian regulation

⟡ Valerian Root

Different mechanisms for sleep support

Melatonin for sleep timing, valerian for relaxation

Top studies from 38+ peer-reviewed papers

📚meta-analysisn=2319

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.

📚meta-analysisn=3895

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.

📚meta-analysisn=126

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.

📚meta-analysisn=4599

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.

📚meta-analysisn=1981

Compare with Others Find Based on Your Goals

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.
Further research warranted to confirm findings

View all 38+ studies

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Mel9.0

Melatonin

compound

Melatonin

Regulates the circadian clock to reduce sleep onset time — most effective at low doses (0.3-1mg) for jet lag and rhythm disorders.

sleepcircadianjet laginsomnia

38+ studies

Evidence

Reviewed 19 days ago

high

Safety

0.5-1mg

Dose

1-2 weeks

Time to Effect

Immediate-release tablet or sublingual

Best Form

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

Biological PathwayBeta

How Melatonin works — from molecular targets to health outcomes. Click an edge to see supporting research.This visualization is in beta — pathways are being refined and expanded.

Supplement

Molecular Target

Biological Process

Health Outcome

Strong

Moderate

Emerging

strong

moderate

emerging

Tap node to isolate • Pinch to zoom • Tap edge for research

Recommended Dose

0.5-1mg

0.3mg3mg

Optimal Timing

30-60 minutes before bed

Can be taken without food

Available Forms

Form	Type
💊Immediate-release tablet or sublingual	Recommended
💊Extended-release	Alternative
💧Liquid	Alternative
🍬Gummies	Alternative

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.

⏱️

Faster Sleep Onset

Fall asleep 7-12 minutes faster on average

📅 Same night

85% of users notice thispositive

✈️

Jet Lag Relief

Faster adjustment to new time zones

⚡ 1-3 days

90% of users notice thispositive

😵

Morning Grogginess

May feel drowsy next morning if dose too high

📅 Next morning

30% of users notice thistrade-off

💭

Vivid Dreams

Some experience more vivid or memorable dreams

⏱️ First week

40% of users notice thisneutral

High SafetyMax safe dose: 10mg shown safe short-term, but lower doses (0.3-3mg) are more effective

🔴

Pregnant/nursing

Avoid — Hormonal effects and insufficient safety data in pregnancy/lactation

🟡

Children

Consult pediatrician; may be appropriate for specific sleep disorders

🟡

Elderly

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

Blood thinnersmoderate

May increase bleeding risk

Immunosuppressantsmoderate

May counteract immunosuppressive effects

Sedatives/CNS depressantsmild

Additive sedative effects

zolpidemsevere

Excessive sedation, next-day impairment, increased fall risk

eszopiclonesevere

Excessive sedation, cognitive impairment, respiratory depression risk

zaleplonsevere

Excessive sedation, impaired coordination, morning hangover

ramelteonsevere

Excessive melatonin receptor activation, prolonged sedation

Possible Side Effects

Morning drowsiness

milduncommon

Tip: Lower dose or take earlier

Headache

mildrare

Tip: Reduce dose

Vivid dreams/nightmares

milduncommon

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

Magnesium supports relaxation while melatonin signals sleep

Melatonin for timing, magnesium for relaxation and sleep quality

⊕ L-Theanine

stacks-well

L-Theanine calms the mind without sedation

Reduced sleep anxiety combined with circadian regulation

⟡ Valerian Root

Different mechanisms for sleep support

Melatonin for sleep timing, valerian for relaxation

Top studies from 38+ peer-reviewed papers

📚meta-analysisn=2319

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.

📚meta-analysisn=3895

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.

📚meta-analysisn=126

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.

📚meta-analysisn=4599

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.

📚meta-analysisn=1981

Compare with Others Find Based on Your Goals

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.
Further research warranted to confirm findings

View all 38+ studies

What would you like to do next?

Related Supplements

Qrc8.0

Quercetin

8/10

Flavonoid with senolytic and anti-inflammatory properties — supports immune defense, allergy relief, and exercise performance.

Mg8.5

Magnesium

8.5/10

Supports 300+ enzymatic reactions — critical for sleep, stress response, muscle function, and cognitive health.

Bbr9.0

Berberine

Activates AMPK to regulate blood sugar, improve insulin sensitivity, and support lipid metabolism — comparable to metformin in some trials.

Coq9.0

CoQ10