We use essential cookies (authentication, your saved goals/stack) by default. With your permission we'll also enable privacy-respecting analytics (Vercel Web Analytics, anonymous load-time metrics) and error-replay diagnostics (Sentry — DOM snapshots only when an error fires) so we can fix bugs faster. Learn more
Melatonin
Regulates the circadian clock to reduce sleep onset time — most effective at low doses (0.3-1mg) for jet lag and rhythm disorders.
What the evidence says
Melatonin appears to help in 14 of 19 studies with measurable effects — the evidence leans clearly favourable.
Most evidence is from high-quality meta-analyses and randomised trials published 2002–2026 with a typical study size of 189 participants.
Based on 53 studies · 27 meta-analyses · 11 RCTs · 29,039 total participants
Confidence
HighWhat the studies found
By outcome
See full supplement plans that include Melatonin.
Melatonin has an evidence score of 9/10 — very strong evidence based on 53 indexed studies, including 30 meta-analyses. Regulates the circadian clock to reduce sleep onset time — most effective at low doses (0.3-1mg) for jet lag and rhythm disorders.
The commonly studied dose of Melatonin is 0.5-1mg. Research points to an estimated optimal dose around 1mg, with a minimum effective dose near 0.3mg. Individual response varies — start low and adjust.
The best time to take Melatonin is before bed. It can be taken on an empty stomach. Melatonin is the endogenous sleep-onset signal produced by the pineal gland.
Last reviewed May 2026 · evidence from 38 studies · how we score
This information is for educational purposes only. It is not a substitute for professional medical advice. Always consult a qualified healthcare provider before starting, stopping, or changing any supplement or medication.
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.
Signals to the body that it's time for sleep
Reduces time needed to fall asleep
Provides cellular protection during sleep
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.
Tap node to isolate • Pinch to zoom • Tap edge for research
0.5-1mg
Can be taken without food
| 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.
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.
Based on meta-analyses showing 7-12 minute reduction in sleep onset. Higher doses showed diminishing returns and increased morning grogginess. Sublingual forms may be more effective at lower doses.
Fall asleep 7-12 minutes faster on average
Faster adjustment to new time zones
May feel drowsy next morning if dose too high
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
May increase bleeding risk
May counteract immunosuppressive effects
Additive sedative effects
Tip: Lower dose or take earlier
Tip: Reduce dose
Tip: May resolve with continued use
Magnesium supports relaxation while melatonin signals sleep
Melatonin for timing, magnesium for relaxation and sleep quality
L-Theanine calms the mind without sedation
Reduced sleep anxiety combined with circadian regulation
Different mechanisms for sleep support
Melatonin for sleep timing, valerian for relaxation
Melatonin is generally well-tolerated and considered safe for most healthy adults at recommended doses. The most commonly reported side effects are morning drowsiness, headache, vivid dreams/nightmares. Use caution if any of these apply to you: Autoimmune disorders (may stimulate immune activity); Seizure disorders (consult doctor).
Ashwagandha
Likely helpsReduces cortisol and anxiety while improving sleep quality and physical recovery in stressed adults.
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