Melatonin
Also known as: N-Acetyl-5-Methoxytryptamine
The sleep-onset hormone — effective at much lower doses than most products sell, with dose-dependent side effect risk.
What it is
Melatonin is a hormone produced in the pineal gland in response to darkness, signaling to the body that it is nighttime and promoting sleep onset. It is widely supplemented for insomnia, jet lag, shift work, and circadian rhythm disorders. It is one of the most rigorously studied sleep supplements with consistent evidence for reducing sleep onset latency (time to fall asleep). Notably, the effective clinical dose is far lower than most commercial products provide.
How it works
Melatonin binds MT1 and MT2 receptors in the suprachiasmatic nucleus (the brain's circadian clock), lowering core body temperature, reducing alertness, and signaling sleep initiation. It does not induce sleep directly like a sedative — it shifts the circadian phase and reduces sleep latency. Darkness triggers melatonin secretion at approximately 9 PM (2 hours before natural sleep onset). Artificial light, particularly blue light, suppresses melatonin secretion.
Clinical dose range
0.5–1 mg/day (sleep onset); up to 3 mg for phase shifting
Most research shows 0.5–1 mg is as effective as 5–10 mg for sleep onset — and produces fewer side effects (morning grogginess). Take 30–60 minutes before the desired sleep time. For jet lag: use at the target destination's bedtime, starting the day of travel. Higher doses used in autism spectrum disorder (physician-supervised).
Forms comparison
What to look for on the label
- Low dose per unit (0.5–1 mg) to allow flexible, evidence-based dosing
- Third-party tested — melatonin is notoriously mislabeled (studies show content varies from 83% below to 478% above labeled dose)
- Free from unnecessary inactive ingredients
- Avoid products with 5–10 mg doses marketed as standard — research does not support them over 0.5 mg
Health goals supported
Safety & dosing notes
Morning grogginess is the most common side effect and is dose-dependent — reason to start low (0.5 mg). Not addictive and does not suppress endogenous melatonin production at clinical doses. Theoretically, very high nightly doses (10+ mg) may desensitize MT receptors — use the minimum effective dose. Do not use as a substitute for sleep hygiene.
SuppsBuddy specifically flags high-dose melatonin products (5–10 mg) as exceeding clinical recommendations without added benefit, and awards higher scores to products providing 0.5–1 mg doses. Third-party potency verification is a critical quality marker given documented label inaccuracy in this category.
Frequently asked questions
What is Melatonin?
Melatonin is a hormone produced in the pineal gland in response to darkness, signaling to the body that it is nighttime and promoting sleep onset. It is widely supplemented for insomnia, jet lag, shift work, and circadian rhythm disorders. It is one of the most rigorously studied sleep supplements with consistent evidence for reducing sleep onset latency (time to fall asleep). Notably, the effective clinical dose is far lower than most commercial products provide.
How does Melatonin work?
Melatonin binds MT1 and MT2 receptors in the suprachiasmatic nucleus (the brain's circadian clock), lowering core body temperature, reducing alertness, and signaling sleep initiation. It does not induce sleep directly like a sedative — it shifts the circadian phase and reduces sleep latency. Darkness triggers melatonin secretion at approximately 9 PM (2 hours before natural sleep onset). Artificial light, particularly blue light, suppresses melatonin secretion.
What is the typical clinical dose range for Melatonin?
0.5–1 mg/day (sleep onset); up to 3 mg for phase shifting. Most research shows 0.5–1 mg is as effective as 5–10 mg for sleep onset — and produces fewer side effects (morning grogginess). Take 30–60 minutes before the desired sleep time. For jet lag: use at the target destination's bedtime, starting the day of travel. Higher doses used in autism spectrum disorder (physician-supervised).
What forms of Melatonin should I look for?
Immediate release (standard): Best for sleep onset; peaks within 30–60 minutes | Extended release: Better for sleep maintenance issues (waking in the middle of the night) rather than sleep onset | Sublingual melatonin: Faster onset; useful for acute jet lag adjustment
Is Melatonin safe?
Morning grogginess is the most common side effect and is dose-dependent — reason to start low (0.5 mg). Not addictive and does not suppress endogenous melatonin production at clinical doses. Theoretically, very high nightly doses (10+ mg) may desensitize MT receptors — use the minimum effective dose. Do not use as a substitute for sleep hygiene. This information is educational and is not medical advice.
How does SuppsBuddy evaluate Melatonin?
SuppsBuddy specifically flags high-dose melatonin products (5–10 mg) as exceeding clinical recommendations without added benefit, and awards higher scores to products providing 0.5–1 mg doses. Third-party potency verification is a critical quality marker given documented label inaccuracy in this category.
Related ingredients
This page is for educational purposes only. These statements have not been evaluated by the FDA. This information is not intended to diagnose, treat, cure, or prevent any disease. Always consult a qualified healthcare professional before starting any supplement.