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evidence · mechanism · dose
Supplements/Compound

Melatonin (low-dose physiologic)

Endogenous sleep hormone; low doses (0.3–0.5 mg) typically outperform mega-doses.

Sleep & Recovery

Overview

Endogenous sleep hormone; low doses (0.3–0.5 mg) typically outperform mega-doses.

Natural sources
  • Synthesized; pineal gland
Common forms
  • Immediate-release
  • Sustained-release
  • Sublingual

Mechanism of action

Activates MT1/MT2 receptors in SCN to entrain circadian rhythm.

Pathways
  • · MT1/MT2 receptor activation
Hormones
  • · Melatonin

Effects on the body

Decreases
Sleep latency
Supports
Circadian alignment

Organ system effects

Brain & CNS

Effective for circadian misalignment (jet lag, shift work).

Evidence-based benefits

Reduces jet lag and sleep latency in circadian disorders

Strong evidence

Potential side effects

Common
  • · Vivid dreams
  • · Morning grogginess (high dose)
Rare
  • · Headache
Serious

    Drug interactions

    Anticoagulants
    Mild antiplatelet.
    moderate
    Immunosuppressants
    Immune modulation.
    moderate

    Safety & non-supplemental interactions

    Educational summary — always confirm with your clinician or pharmacist before starting, stopping, or combining with prescription therapy.

    Avoid / monitor with these medications
    • ·Alcohol, benzodiazepines, opioids, sedating antihistamines (additive CNS depression)

    Supplement interactions

    Pairs well with

    None listed.

    Avoid combining with

    No specific avoidances listed.

    Dosing & bioavailability

    Typical dose
    0.3–0.5 mg, 30–60 min before target bedtime (not mega-doses)

    Where to buy

    Affiliate-style search links to reputable retailers. We don't endorse specific brands — verify third-party testing (USP, NSF, Informed Sport) before purchase.

    Compound
    Melatonin (l…
    Amazon
    Wide selection · fast shipping
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    iHerb
    Global delivery · curated brands
    Compound
    Melatonin (l…
    Thorne
    Practitioner-grade · NSF tested

    Scientific evidence (8)

    RCTJ Clin Endocrinol Metab · 2001

    Low-dose melatonin for insomnia in older adults

    Zhdanova IV, et al.

    RCT of 0.3 mg melatonin in older insomniacs.

    Key findings

    Physiologic doses restored sleep architecture; higher doses less effective.

    Open study
    Systematic reviewPubMed (NLM) · 1970

    PubMed: Melatonin (low-dose physiologic) — Reduces jet lag and sleep latency in circadian disorders

    Live PubMed search

    Live results for "Melatonin (low-dose physiologic) Reduces jet lag and sleep latency in circadian disorders" across the PubMed/MEDLINE peer-reviewed index.

    Key findings

    Opens current human and preclinical literature matching Melatonin (low-dose physiologic) and "Reduces jet lag and sleep latency in circadian disorders". Filter by RCT, meta-analysis, or year on the results page.

    Open study
    Systematic reviewPubMed (NLM) · 1970

    PubMed: Melatonin (low-dose physiologic) — randomized controlled trial

    Live PubMed search

    Live results for "Melatonin (low-dose physiologic) randomized controlled trial" across the PubMed/MEDLINE peer-reviewed index.

    Key findings

    Opens current human and preclinical literature matching Melatonin (low-dose physiologic) and "randomized controlled trial". Filter by RCT, meta-analysis, or year on the results page.

    Open study
    Systematic reviewPubMed (NLM) · 1970

    PubMed: Melatonin (low-dose physiologic) — meta-analysis

    Live PubMed search

    Live results for "Melatonin (low-dose physiologic) meta-analysis" across the PubMed/MEDLINE peer-reviewed index.

    Key findings

    Opens current human and preclinical literature matching Melatonin (low-dose physiologic) and "meta-analysis". Filter by RCT, meta-analysis, or year on the results page.

    Open study
    Systematic reviewPubMed (NLM) · 1970

    PubMed: Melatonin (low-dose physiologic) — pharmacokinetics

    Live PubMed search

    Live results for "Melatonin (low-dose physiologic) pharmacokinetics" across the PubMed/MEDLINE peer-reviewed index.

    Key findings

    Opens current human and preclinical literature matching Melatonin (low-dose physiologic) and "pharmacokinetics". Filter by RCT, meta-analysis, or year on the results page.

    Open study
    Systematic reviewPubMed (NLM) · 1970

    PubMed: Melatonin (low-dose physiologic) — safety adverse events

    Live PubMed search

    Live results for "Melatonin (low-dose physiologic) safety adverse events" across the PubMed/MEDLINE peer-reviewed index.

    Key findings

    Opens current human and preclinical literature matching Melatonin (low-dose physiologic) and "safety adverse events". Filter by RCT, meta-analysis, or year on the results page.

    Open study
    Systematic reviewPubMed (NLM) · 1970

    PubMed: Melatonin (low-dose physiologic) — dose response

    Live PubMed search

    Live results for "Melatonin (low-dose physiologic) dose response" across the PubMed/MEDLINE peer-reviewed index.

    Key findings

    Opens current human and preclinical literature matching Melatonin (low-dose physiologic) and "dose response". Filter by RCT, meta-analysis, or year on the results page.

    Open study
    Systematic reviewGoogle Scholar · 1970

    Google Scholar: Melatonin (low-dose physiologic) — clinical evidence

    Live Scholar search

    Cross-database citation index for Melatonin (low-dose physiologic) as it relates to "clinical evidence".

    Key findings

    Includes preprints, theses, and journal articles. Useful for tracking citation counts and follow-on work.

    Open study
    Educational use only. This profile is not medical advice. Consult a qualified healthcare professional before starting any supplement, especially if you take prescription medication or have a chronic condition.