Melatonin
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Melatonin. Pineal hormone that signals biological night — most effective for circadian-rhythm shifts.
How it works. Acts on MT1 (sleep onset) and MT2 (circadian phase) receptors in the suprachiasmatic nucleus and peripheral tissues.
What the research supports. 4 graded claims. Strongest: Highly effective for jet lag (strong).
How much to take. Typical dose: 0.3–1 mg (low-dose physiologic). 30–60 min before desired sleep time; for jet lag, time to destination dusk.
Side effects and interactions. 4 medication interactions listed. Serious: Potential effects on reproductive hormones with chronic high-dose use.
Stacking. Pairs well with Magnesium glycinate, L-theanine. Avoid combining with Alcohol.
Common forms. Available as Immediate release, Extended release (better for sleep maintenance).
Key studies. 11 studies cited. The strongest are listed with links to PubMed.
Community. Experiences from people who have tried Melatonin. Anecdotes are not medical advice.
Melatonin. Pineal hormone that signals biological night — most effective for circadian-rhythm shifts.
What it is
An indoleamine hormone synthesized in the pineal gland from serotonin. Released in darkness; signals biological night to peripheral tissues.
Food sources
Goals
How it works
Acts on MT1 (sleep onset) and MT2 (circadian phase) receptors in the suprachiasmatic nucleus and peripheral tissues.
Pathways
- MT1/MT2 receptor signaling
- Circadian rhythm regulation
- Antioxidant (direct radical scavenging)
Effects
- ↓Sleep onset latency decreases
- +Circadian rhythm re-alignment (jet lag, shift work) supports
- +Antioxidant defense supports
What the research supports
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.
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Side effects & interactions
Common side effects
- Morning grogginess (especially at high doses)
- Vivid dreams
Serious
- Potential effects on reproductive hormones with chronic high-dose use
Medication interactions
May increase bleeding risk.
Mild immunomodulator.
Additive CNS depression.
May modestly lower BP.
Check any supplement–medication combination with your pharmacist before starting.
Combines with
Pairs well
- Magnesium glycinateComplementary mechanism for sleep quality.
- L-theaninePromotes relaxation without sedation.
Avoid combining
- AlcoholDisrupts sleep architecture; defeats melatonin's purpose.
Common forms
- Immediate release
- Extended release (better for sleep maintenance)
Key studies
11 studies cited in total.
Remarkably effective: 0.5–5 mg taken close to target bedtime; 0.5 mg as effective as 5 mg with fewer side effects.
Opens current human and preclinical literature matching Melatonin and "Reduces sleep onset latency". Filter by RCT, meta-analysis, or year on the results page.
Opens current human and preclinical literature matching Melatonin and "Highly effective for jet lag". Filter by RCT, meta-analysis, or year on the results page.
Discussion
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