Melatonin
nootropics
Melatonin is a naturally occurring hormone produced by the pineal gland that regulates circadian rhythm and sleep-wake cycles. It is widely used as a supplement to improve sleep quality, reduce jet lag, and support natural sleep onset. Evidence suggests it is most effective for specific sleep disorders and circadian rhythm disruptions.
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Benefits
Dosage
Typical Dose
0.5–5 mg
Upper Limit
10 mg
Timing
30–60 minutes before bedtime
Forms & Bioavailability
Immediate release tablet
Rapid absorption, peak levels within 30–60 minutes
Extended release tablet
Gradual release throughout the night, mimics natural melatonin secretion
Sublingual tablet
Faster absorption via sublingual route, bypasses digestive system
Liquid formulation
Variable absorption depending on formulation quality
Side Effects
Interactions
Research Summary
Clinical trials demonstrate melatonin's effectiveness for treating insomnia, particularly in older adults and those with delayed sleep phase disorder. It shows promise for managing jet lag and shift work sleep disorder. However, evidence for other claimed benefits such as immune enhancement remains mixed, and response varies significantly between individuals.
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The Bottom Line on Melatonin
Melatonin is well-researched with strong evidence supporting its primary benefits.It is most commonly used for improved sleep onset and quality and jet lag reduction. As with any supplement, individual results vary. Start with the lower end of the dosage range and assess for 4-8 weeks before adjusting.
About Our Research
This profile is compiled from peer-reviewed research published on PubMed, the NIH Office of Dietary Supplements, and established nutritional science databases. Dosages reflect clinically-studied amounts from human trials where available. We update profiles as new research emerges. This is not medical advice — consult a healthcare professional before supplementing.
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Goal Guides for Melatonin
See how Melatonin can help with specific health goals: