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.
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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