Melatonin
Hormone naturally produced by the pineal gland that contributes to the regulation of the sleep-wake cycle.
Common doses
0.5-5 mg
Best timing
Bedtime
Food
With or without food
Interactions
8 known
Melatonin is a hormone produced by the pineal gland in response to darkness. It signals to the body that it is time to sleep by regulating the circadian clock. As a supplement, melatonin is primarily used for sleep onset, jet lag, and shift work sleep disorder.
A critical point about melatonin: more is not better. The physiological dose (what your body naturally produces) is approximately 0.1-0.3 mg. Most supplements contain 3-10 mg, which is 10-100 times the physiological level. At these doses, melatonin may actually worsen sleep quality by desensitising receptors or causing next-day grogginess.
Melatonin also has antioxidant properties and is being studied for its role in immune modulation, neuroprotection, and cancer adjunct therapy. These applications are distinct from sleep and typically use higher doses under medical supervision.
Key benefits
Sleep onset
Melatonin signals the circadian system to prepare for sleep. It reduces sleep latency (time to fall asleep) by approximately 7-12 minutes on average.
Jet lag
Melatonin is effective for jet lag when taken at the destination's bedtime. Most effective when crossing 5+ time zones eastward.
Circadian rhythm
Melatonin helps reset the circadian clock in shift workers and people with delayed sleep phase syndrome.
Antioxidant
Melatonin is a potent free radical scavenger that crosses the blood-brain barrier, offering antioxidant protection in the central nervous system.
Available forms
Immediate-Release
Standard form. Raises melatonin levels quickly. Best for sleep onset issues. 0.3-1 mg is often sufficient.
Extended-Release
Dissolves slowly. Better for sleep maintenance (staying asleep). May be preferred for older adults.
Sublingual
Dissolved under the tongue. Faster onset than swallowed tablets. Good for acute use (jet lag).
Liposomal
Encapsulated for sustained delivery. Newer formulation with limited comparative data.
Food sources
- Tart cherries (richest food source)
- Pistachios
- Walnuts
- Milk
- Rice
- Tomatoes
Signs of deficiency
- Difficulty falling asleep
- Light sensitivity
- Jet lag recovery issues
- Disrupted sleep-wake cycle
Upper intake limit
No established upper limit, but 0.3-1 mg is likely optimal for most adults. Higher doses (3-10 mg) are not more effective for sleep and may cause side effects (vivid dreams, morning grogginess, headaches).
Research summary
Strong evidence for jet lag and circadian rhythm disorders. Moderate evidence for general insomnia (sleep onset, not maintenance). The dose-response is not linear: 0.3-1 mg is often as effective as 5-10 mg with fewer side effects. Start low. Melatonin is not habit-forming and does not suppress natural production at physiological doses.
Known interactions (8)
Both promote relaxation — additive sedation possible
Both promote sleep through sedative mechanisms
Additive sedation from two calming compounds
Kava's sedation adds to melatonin's sleep effect
Two sleep promoters through different receptor systems
SJW may reduce melatonin effectiveness
Two sleep aids with additive sedation risk
Complementary sleep support through different systems
Check your full stack
for interactions.
See what competes, what combines well, and when to take everything. Every interaction cites a published source.
Stack
6 supplements
Stack review
1 flagZinc and Iron compete for the same absorption pathway. Take at least 2 hours apart.
Supplements
This information is for educational purposes only. It is not medical advice and does not diagnose, treat, cure, or prevent any disease. Always consult a qualified healthcare professional.