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Sleep

Melatonin

Also known as: Sleep hormone, N-acetyl-5-methoxytryptamine

A
Evidence

Endogenous sleep hormone regulating circadian rhythm. Most effective for jet lag and sleep onset.

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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.

Thorne
Melaton-3™
96
Thorne
Melaton-5™
96
Seed
• PM-02™ Sleep + Restore Supplement
91
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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.

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.