Sleep & Recovery

Melatonin: Benefits, Dosage & What the Science Says

Endogenous hormone for circadian timing; useful for sleep onset and jet lag when timed correctly.

Last reviewed: Strong evidence

What Is Melatonin?

Circadian timing and sleep onset support

Evidence-Based Benefits

  • Reduced sleep onset latency
  • Jet lag adjustment
  • Circadian rhythm support

Recommended Dosage

0.3–3 mg 30–60 min before target bedtime; individualize dose.

Safety, Side Effects & Interactions

May cause vivid dreams or grogginess; caution with sedatives.

Works Well With

Research suggests Melatonin may complement:

References

  1. Melatonin dose timing review — PMID:0001007

Last reviewed: April 20, 2026. For informational purposes only. See full disclaimer. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

AI & Developer Endpoint

/data/supplements/melatonin.json

This supplement profile ships machine-readable JSON-LD and a structured data endpoint for AI systems and developers.