Melatonin
Circadian hormone used short-term for sleep timing and jet lag; long-term safety uncertain.
By Suplagen Team · Updated
What it is
Melatonin can help some sleep-onset and circadian timing problems; authoritative sources emphasize limited long-term safety data.
How it works
Acts on melatonin receptors to shift/entrain circadian rhythm and influence sleep propensity.
What the evidence says
Moderate evidence for circadian-related sleep issues; long-term nightly use is less well studied.
How much to take
The catalog range is 0.5 to 5 mg, with 5 mg as the ceiling and one instruction that matters more than the range: use the lowest dose that works. Melatonin is a circadian signal, not a sedative, and small doses often do the job.
Start at 0.5 to 1 mg. Product variability is a known concern, so the label and the contents don't always agree; that's one more reason to start low.
When and how to take it
30 to 90 minutes before your target bedtime. It works best for schedule problems (jet lag, shift work, a bedtime that drifted) rather than for sleep that simply won't come.
Keep it short-term or intermittent unless a clinician directs otherwise; long-term nightly use is less well studied. Magnesium vs melatonin and L-theanine vs melatonin sort out which sleep problem each fits.
Who should skip it
Pregnancy and breastfeeding are cautions, and the catalog doesn't list it as safe in pregnancy. Autoimmune disease is a caution. No drug interactions are listed, but combining it with valerian stacks sedation, so lower both.
Safety Notes
- Short-term use appears safe for many adults; long-term safety and product variability remain concerns.
- Not recommended during pregnancy or while breastfeeding.
- Use caution with: pregnancy/breastfeeding (caution), autoimmune disease (caution).
Common questions
What is the right melatonin dosage?
The lowest that works, starting at 0.5 to 1 mg. The catalog range runs to 5 mg, and more rarely helps.
When should I take melatonin?
30 to 90 minutes before the bedtime you want. It shifts your clock, so aim it at the target time, not at the moment you feel tired.
Is it safe to take melatonin every night?
Short-term and intermittent use appear safe for many adults. Long-term nightly use is less studied, so the catalog recommends keeping it intermittent unless a clinician says otherwise.