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Compound

Melatonin (low-dose physiologic)

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

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

What the research supports. 1 graded claims. Strongest: Reduces jet lag and sleep latency in circadian disorders (strong).

How much to take. Typical dose: 0.3–0.5 mg, 30–60 min before target bedtime (not mega-doses).

Side effects and interactions. 2 medication interactions listed. No serious side effects listed at normal doses.

Stacking. Pairs well with Magnesium glycinate, L-theanine.

Common forms. Available as Immediate-release, Sustained-release, Sublingual.

Key studies. 8 studies cited. The strongest are listed with links to PubMed.

Community. Experiences from people who have tried Melatonin (low-dose physiologic). Anecdotes are not medical advice.

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

Molecular structureC13H16N2O2 · 232.28 g/mol

What it is

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

Food sources

Synthesized; pineal gland

Goals

Sleep & Recovery

How it works

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

Pathways

  • MT1/MT2 receptor activation

Effects

  • ↓Sleep latency decreases
  • +Circadian alignment supports

What the research supports

Reduces jet lag and sleep latency in circadian disordersstrong

Strong: consistent results across large trials or meta-analyses. Moderate: several trials, mostly positive. Limited: small or mixed studies. Preclinical: animal or cell research only.

Typical dose
0.3–0.5 mg, 30–60 min before target bedtime (not mega-doses)
TimingConsistent daily timing recommended; split larger doses if GI tolerance is a concern.
With foodWith a meal containing fat for fat-soluble compounds; otherwise either.
Best formMost evidence is based on the immediate-release form.
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Side effects & interactions

Common side effects

  • Vivid dreams
  • Morning grogginess (high dose)

Medication interactions

Anticoagulantsmoderate

Mild antiplatelet.

Immunosuppressantsmoderate

Immune modulation.

Check any supplement–medication combination with your pharmacist before starting.

Combines with

Pairs well

Common forms

  • Immediate-release
  • Sustained-release
  • Sublingual

Key studies

8 studies cited in total.

PubMed: Melatonin (low-dose physiologic) — Reduces jet lag and sleep latency in circadian disorders ↗
Systematic review · PubMed (NLM) · 2026

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.

PubMed: Melatonin (low-dose physiologic) — randomized controlled trial ↗
Systematic review · PubMed (NLM) · 2026

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.

PubMed: Melatonin (low-dose physiologic) — meta-analysis ↗
Systematic review · PubMed (NLM) · 2026

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.

Discussion

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