Melatonin

●●●Strong Evidence

The circadian hormone. Most effective for shifting sleep timing rather than deepening sleep. Micro-doses (0.5mg) are often more physiological and effective than high doses.

Effective Dose

0.5–5mg / night

per clinical evidence

Evidence Level

Strong

Sleep & Recovery

Mechanism

MT1/MT2 melatonin receptor agonism — circadian phase shifting

primary action

Best For

Jet lag

Shift work, Sleep onset, Circadian reset

This profile is for informational purposes only and does not constitute medical advice. Consult a qualified healthcare professional before starting any supplementation, especially if you have pre-existing conditions or take medications.

What Is Melatonin?

Melatonin is produced by the pineal gland in darkness, signalling the body that it is night-time. As a supplement it does not sedate but synchronises the circadian clock. Western consumers routinely overdose — 5–10mg is 10–20× the physiological melatonin surge. Lower doses (0.5–1mg) are more effective for circadian alignment.

How It Works: The Science

Melatonin binds MT1 receptors (acute sleep promotion and body temperature reduction) and MT2 receptors (circadian phase shifting). At physiological doses (~0.5mg), it advances the sleep phase without the next-day grogginess caused by pharmacological doses. It also has antioxidant activity and immune-modulating effects independent of receptor binding.

Primary Mechanism

MT1/MT2 melatonin receptor agonism — circadian phase shifting

Evidence-Based Benefits

Reduces jet lag symptoms and accelerates circadian adaptation

strong

Herxheimer & Petrie (2002) Cochrane review — significantly reduces jet lag

Reduces sleep onset latency

strong

Meta-analysis (Buscemi et al., 2005) — 7–12 minute reduction in sleep onset time

Improves shift worker sleep quality

moderate

Multiple RCTs confirm benefit for shift-work sleep disorder

Dosage Guide

Effective Dose

0.5–5mg / night

0.5–1mg for circadian alignment and jet lag (most effective dose). Up to 3–5mg for acute sleep difficulties. Take 30–60 minutes before desired sleep time. Avoid light exposure after taking.

Safety Profile & Side Effects

Safe short-term. Long-term high-dose use may suppress endogenous melatonin production (recover within 1–2 weeks off). Not a sedative — does not work the same night for everyone. Not recommended in autoimmune conditions (immune stimulatory).

Who Should (and Shouldn't) Take It

Best for

Jet lagShift workSleep onsetCircadian reset

Who it's for

Travellers crossing time zones, shift workers, anyone with circadian disruption. Not the first-line for general insomnia — sleep hygiene, cognitive behavioural therapy for insomnia (CBT-I), and magnesium address root causes more effectively.

Frequently Asked Questions

What is the recommended dose of Melatonin?

0.5–1mg for circadian alignment and jet lag (most effective dose). Up to 3–5mg for acute sleep difficulties. Take 30–60 minutes before desired sleep time. Avoid light exposure after taking.

Is Melatonin safe?

How does Melatonin work?

Who should take Melatonin?

Related Ingredients

Magnesium (Glycinate / Malate)L-Tryptophan 5-HTP (5-Hydroxytryptophan)Lemon Balm

Medical Disclaimer

Ingredient profiles are for informational purposes only and do not constitute medical advice. Consult a qualified healthcare professional before starting any supplementation, especially if you have pre-existing conditions or take medications. Full disclaimer →