Melatonin
1 mg · Daily, PM
Evidence
- Human Studies
- 150
- Animal Studies
- 50
- Clinical Status
- Dietary Supplement
- Confidence
- High
- Long-Term Safety
- Well-established for short-term use; long-term (multi-year) daily use has less dedicated data, though no major red flags
What this score is: a measure of how much research exists and how far along it is (animal-only vs. human trials, research-stage vs. FDA approved) — not how safe, effective, or worth trying a compound is. A low score usually means “early stage” or “understudied,” not “bad.” A high score doesn’t mean “better” for your goals than a lower-scored one.
This is not my personal rating of the compound, not a recommendation, and not medical advice. It’s a general research synthesis for informational purposes only, not a live literature count. See the linked research and talk to a licensed clinician before making decisions based on it.
Mechanism
A hormone naturally produced by the pineal gland in response to darkness, signaling circadian timing. Well studied for reducing time to fall asleep, especially for circadian misalignment (jet lag, shift work) and delayed sleep phase; effects on total sleep quality and duration are more modest than commonly marketed.
Common Protocols
- 0.5–3 mg, 30–60 minutes before bed — lower doses are often as effective as higher ones and cause less next-day grogginess
- For jet lag or shift work, timing relative to the target sleep window matters more than dose
Side Effects
- Next-day grogginess, especially at higher doses
- Vivid dreams
- Headache
- Actual content in over-the-counter products can differ substantially from the labeled dose — independent testing has repeatedly found wide variability
Interactions
- Can increase sedation when combined with alcohol or other sleep aids
- May interact with blood thinners and some blood pressure or diabetes medications — check with a pharmacist
Practical Details
- Cost
- $
- Typical Dose
- 1 mg
- Storage
- Store in a cool, dry place, away from light
Research Links
Circadian timing and sleep onset; start low