Melatonin
Content by: OpenSupplement Editorial Team | Medical review: pending | Last updated: April 13, 2026
TL;DR
The body's primary 'sleep hormone' and a potent antioxidant
High evidence for jet lag and delayed sleep phase syndrome
Moderate evidence for neuroprotection in Alzheimer's (prevention)
Low-dose (0.3mg - 1mg) is often more effective than high-dose (5mg+)
Safe for short-term use; may cause vivid dreams
Very cheap: ~$5-10/month
Best for: Jet lag, shift work, sleep-onset issues
What it is
Produced by the pineal gland in response to darkness, melatonin signals to every cell in the body that it's time for 'nighttime maintenance.' Beyond sleep, melatonin is one of the most powerful antioxidants in the body, specifically capable of entering the mitochondria to protect DNA.
What the research says
Melatonin is a 'circadian shifter' rather than a sedative. Evidence. A meta-analysis of 19 studies found that melatonin significantly reduces sleep latency (time to fall asleep). It is most effective for people with low natural production, such as the elderly or those with 'blue light' exposure before bed. [2][3]
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Melatonin on Amazon
Safety
Generally safe. Contrary to popular belief, short-term use does not appear to suppress the body's natural production. High doses can cause morning grogginess or 'melatonin nightmares.'
Interactions
- Blood Thinners: May slightly increase bleeding risk.
- Diabetes Meds: May impact blood sugar control in some users.
Dosing
For Sleep: 0.3 mg to 3 mg taken 30-60 minutes before bed. Tip: Start with the lowest possible dose; 'more' often leads to worse sleep quality.
Cost
Extremely affordable. $5-10 per month.
The bottom line
Melatonin is a sleep-cycle regulator, not a hammer. Use it to reset your clock or support brain health, but keep the doses low.
References
- Hurtuk A, Dome C, Holloman CH, et al. Melatonin: can it stop the ringing? Ann Otol Rhinol Laryngol. 2011;120(7):433-440.
- Ferracioli-Oda E, Qawasmi A, Bloch MH. Meta-analysis: melatonin for the treatment of primary sleep disorders. PLoS One. 2013;8(5):e63773.
- Auger RR, Burgess HJ, Emens JS, et al. Clinical Practice Guideline for the Treatment of Intrinsic Circadian Rhythm Sleep-Wake Disorders: Advanced Sleep-Wake Phase Disorder (ASWPD), Delayed Sleep-Wake Phase Disorder (DSWPD), Non-24-Hour Sleep-Wake Rhythm Disorder (N24SWD), and Irregular Sleep-Wake Rhythm Disorder (ISWRD). J Clin Sleep Med. 2015;11(10):1199-1236.
Sources for this page include published meta-analyses, systematic reviews, and NIH dietary supplement fact sheets. All claims reflect the evidence as of early 2026.
This is not medical advice. Consult your healthcare provider before starting any supplement, especially if you take medications.