Sleep
Melatonin
Also known as: Sleep hormone, N-acetyl-5-methoxytryptamine
Endogenous sleep hormone regulating circadian rhythm. Most effective for jet lag and sleep onset.
Last reviewed June 2026 · Evidence graded from peer-reviewed research, not editorial opinion. Educational only — not medical advice.
Primary uses
- Sleep onset
- Jet lag
- Circadian rhythm
- Shift work
How it works
- Binds MT1/MT2 receptors
- Signals darkness to body
- Regulates circadian timing
Dosage
- Typical range
- 0.3-3mg (lower often better)
- Timing
- 30-60 min before bed
- With food
- No
- Duration
- Short-term preferred
- Special populations
- Elderly may need less
Forms
- Immediate release
- Extended release
- Sublingual
Safety
Common side effects
- Morning grogginess
- Vivid dreams
- Headache
Contraindications
- Autoimmune conditions (caution)
Products containing Melatonin
Top-scoring supplements in our catalog that list Melatonin on the label. Each product is graded on Formulate's ingredient-level rubric — dose accuracy, form, transparency, and third-party testing.
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Known interactions
Evidence notes
Strong evidence for jet lag and sleep onset
Grade A: Multiple well-designed human trials support the main claims.
Cited research for Melatonin
Clinical studies referenced across Formulate guides that mention melatonin. Each links to the full study page with PubMed source + the guides that cite it.
- Ferracioli-Oda E, Qawasmi A, Bloch MH (2013)PLOS ONE
Meta-analysis: melatonin for the treatment of primary sleep disorders
- Abbasi B, Kimiagar M, Sadeghniiat K, et al. (2012)Journal of Research in Medical Sciences
The effect of magnesium supplementation on primary insomnia in elderly: a double-blind placebo-controlled clinical trial
- Wade AG, Ford I, Crawford G, et al. (2007)Current Medical Research and Opinion
Efficacy of prolonged release melatonin in insomnia patients aged 55–80 years: quality of sleep and next-day alertness outcomes
Melatonin compared head-to-head
Related in Sleep
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Medical disclaimer. This page is educational and does not replace advice from a qualified healthcare provider. Individual needs and risks vary — consult a professional before starting, stopping, or combining supplements, especially if you are pregnant or nursing, taking medication, or managing a health condition.