Browse/Specialty Dietary Substance
Specialty Dietary Substance

Melatonin

01 / OVERVIEW

What this compound does

WHAT IT DOES

Melatonin is a natural hormone that helps your body know when it's time to sleep. It works by sending signals to your brain that it's nighttime, making you feel sleepy and helping you stay asleep. Many people use melatonin supplements to improve their sleep quality, especially if they have trouble falling asleep or staying asleep at night.

KEY BENEFITS
Improved sleep quality
Easier to fall asleep
Reduced jet lag symptoms
Better mood regulation
Support for night shift workers
BEST FOR
  • • People with insomnia or sleep disorders
  • • Travelers adjusting to new time zones
  • • Shift workers needing to regulate sleep
  • • Individuals experiencing anxiety before sleep
  • • Older adults with decreased melatonin production
WHAT TO EXPECT

Users may start to feel sleepy within 30 minutes to an hour after taking melatonin. They might notice improved sleep onset and overall sleep quality, especially if taken consistently.

WHO SHOULD AVOID THIS
  • • Pregnant or breastfeeding women
  • • Individuals with autoimmune disorders
  • • People taking blood thinners
  • • Children without medical supervision
  • • Those with depression or mood disorders
MYTHS & FACTS
Myth: Melatonin is a sleeping pill.
Fact: Melatonin is not a sedative but rather a hormone that helps regulate sleep cycles. It may improve sleep onset but does not guarantee sleep like traditional sleeping pills.
Myth: Melatonin is safe for everyone.
Fact: While melatonin is generally safe for short-term use, it may not be suitable for everyone, especially those with certain medical conditions or who are pregnant.
At a glance
Typical dose
0.5-5 mg, 30-60 min before bed
Evidence
—
Studies indexed2
How it's made

Production details below.

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03 / DOSAGE

How much, when

MAINTENANCE

0.5-5 mg, 30-60 min before bed

start at lowest effective dose (0.5 mg)

TIMING

Melatonin — Bedtime dose

Standard dosing.

⚠ May cause drowsiness — ideal for bedtime.
02 / EVIDENCE

Peer-reviewed studies

  • PMID: 22552138

    Sleep onset latency

    Meta-analyses confirm melatonin reduces time to fall asleep; effect strongest in circadian-disrupted populations.

    A
  • PMID: 12174486

    Jet lag mitigation

    Timed melatonin (destination bedtime) reduces jet lag severity in controlled trials.

    B
  • PMID 19016404 · 2009 · n=1683Meta-Analysis

    Melatonin for Sleep Onset Latency: Meta-Analysis

    Melatonin significantly reduced sleep onset latency by 7.06 minutes on average.

    A
  • PMID 14983953 · 2004Review

    Melatonin Dosing and Safety in Adults: Review

    Low-dose melatonin (0.3-1 mg) is physiologic and safe; higher doses may cause desensitization.

    B
  • PMID 24401291 · 2014Review

    Melatonin and Antioxidant Properties

    Melatonin is a potent free radical scavenger with mitochondrial protective effects.

    A
04 / INTERACTIONS

Medicine interactions

  • Warfarin· blood_thinner

    Melatonin may enhance the anticoagulant effect of warfarin, increasing bleeding risk.

    → Monitor INR levels closely if melatonin is used concurrently with warfarin.

    HIGH

  • Benzodiazepines· sedative

    Combining melatonin with benzodiazepines may lead to excessive sedation.

    → Use caution and consult a healthcare provider before combining.

    HIGH

  • Fluoxetine· SSRI

    Fluoxetine may affect melatonin metabolism, potentially altering its effectiveness.

    → Consider adjusting melatonin dosage if used with fluoxetine.

    MODERATE

This page is a reference summary, not a prescription. Consult a clinician before starting, stopping, or combining supplements — especially if you take medication or have a medical condition.