Melatonin

Strong evidence for circadian rhythm adjustment, jet lag, and delayed sleep phase. Lower doses (0.3-1 mg) are often more effective than the high doses commonly sold.

A rough internal score reflecting quantity, quality, and consistency of human evidence. Not a clinical recommendation.

Meta-analyses confirm melatonin reduces sleep onset latency by ~7 minutes and improves overall sleep quality. Most effective for circadian misalignment (jet lag, shift work, DSPD). Emerging evidence for antioxidant, anti-inflammatory, and oncostatic properties. Dose-response is non-linear; physiological doses (0.3-0.5 mg) may be optimal for sleep timing.

• Reliably shifts circadian rhythm for jet lag and shift work
• Reduces sleep onset latency
• Potent antioxidant with emerging anti-aging research
• May support immune function

Sleep timing: 0.3-1 mg taken 30-60 minutes before desired sleep time. Jet lag: 0.5-3 mg at destination bedtime. Higher doses (3-5 mg) may be useful for antioxidant purposes.

• Morning grogginess (especially at high doses)
• Vivid dreams
• Mild headache
• Possible hormonal effects at high chronic doses

May suppress endogenous production with long-term use (debated). Can affect reproductive hormones at high doses. Not recommended for autoimmune conditions without guidance.

Most beneficial for circadian timing issues rather than primary insomnia. Commonly sold at supraphysiological doses (5-10 mg) which may cause morning grogginess. Lower doses are often more effective.

• Sleep78
• Longevity40
• Immunity30
• Stress25