Melatonin

Supplements · Nootropics · Supplement, Typed Supps

A hormone, not a sleeping pill — and less is often better.

Stage by stage

Intake (Tablet or gummy): Absorbed quickly in the small intestine.
Small intestine (Absorbed quickly): Absorbed quickly in the small intestine.
Bloodstream (Crosses into the brain): Reaches the brain within about 30–60 minutes.
Brain (Signals nighttime): Binds to receptors that nudge the internal clock rather than forcing sleep directly.

What the evidence supports

Reducing jet lag when travelling across several time zones — strong evidence. The clearest use — it shifts circadian timing, which is exactly the problem jet lag represents.
Helping delayed sleep phase disorder — moderate evidence. Works by shifting the body clock earlier, taken several hours before target bedtime rather than at bedtime.
Shortening the time it takes to fall asleep in ordinary insomnia — limited evidence. Pooled trials show a real but small effect — around 7 to 12 minutes. Less than most people expect from how it is marketed.
Increasing total sleep time meaningfully — limited evidence. The effect on total sleep is smaller still, and it is not a sedative — it signals timing rather than forcing sleep.

Typical dose

0.5–3 mg, 30–60 minutes before bed

Upper limit: No formal UL. Lower doses often work as well as higher ones, and doses above 5 mg mainly add grogginess

Timing

30–60 minutes before desired bedtime.

Time to effect

30–60 min: Blood levels rise; sleep-onset effects vary by person.

Medication interactions

Anticoagulants and antiplatelets: May add to bleeding risk. (moderate)
Immunosuppressants: Melatonin has immune-stimulating effects that could work against them. (high)
Anti-seizure medication: Reports of reduced seizure control in some people. (high)
Diabetes medication: Can affect blood glucose and insulin sensitivity. (moderate)
Sedatives and benzodiazepines: Additive drowsiness. (moderate)

Common myth

“More melatonin means better sleep.” In reality: Higher doses don’t reliably work better and can cause next-day grogginess — most research supports lower doses than many products contain.