Melatonin
Sleep & Recovery · Pineal hormone
Also known as: N-acetyl-5-methoxytryptamine
Tier A-
Bottom line
Read Off Label grades Melatonin as A- (7.7/10) based on strong evidence, low-moderate benefit magnitude, and a low-risk safety profile.
Low-dose (0.
Studied, labeled, or reported-use context: 0. — OTC; not individualized guidance.
If you were testing this on yourself
Two properties decide whether an n-of-1 experiment is readable and recoverable. These describe the experiment — they are not a judgment about whether to run it, and nothing here is a recommendation.
Can you undo it?
Reverses on stopping
Reversible, with no dependence or rebound insomnia at the doses sold. Timing errors shift your circadian phase, which corrects over a few days.
Can you tell if it worked?
Readable — Same night for sleep onset; several days for a phase shift
Time to fall asleep, from a wearable or a notebook. Note that it shifts sleep timing more reliably than it deepens sleep — measuring total sleep quality may miss what it actually does.
What would fool you Dose-response is not linear and more is frequently worse — the studied doses are far below what is commonly sold. Grogginess the next morning usually means the dose was too high or too late, not that it failed.
What the evidence says
Low-dose (0.3-1 mg) often works as well as higher doses and produces fewer next-day effects. Sleep-onset insomnia in older adults is the best-established indication. Supplement quality varies wildly — some reputable brands (Life Extension, Pure Encapsulations, Nature Made USP) test better than others.
Mechanism
Endogenous pineal hormone signaling circadian darkness; binds MT1/MT2 receptors; shifts circadian phase and promotes sleep onset; also free-radical scavenger; minimally hypnotic at low doses
Studied, labeled, or reported dose & route
0.3-3 mg 30-60 min before desired sleep time; much higher doses (5-10 mg) common but not better
This records doses and routes described in studies, approved labeling, clinical practice, or documented use. It is not individualized guidance and does not establish safety; context changes with indication, formulation, health history, monitoring, and other medicines.
Citations
A link means the source informed this entry; it does not mean every claim on the page comes from that source. If a citation looks wrong or you want a claim re-checked, send a correction.
Common questions
- What does the evidence show about Melatonin's effects?
- Read Off Label rates the evidence for Melatonin as Strong and the benefit magnitude as low-moderate, producing an overall grade of A- (7.7/10). Low-dose (0.
- What safety findings are reported for Melatonin?
- Melatonin has a low risk profile in the database. Low (vivid dreams, morning grogginess at high doses; supplement product dose accuracy is notoriously poor — Erland 2017 showed 70% of products outside ±10% of label claim) Legal status: OTC (US; Rx in UK/EU/Canada where 2mg Circadin is a prescription).
- What doses or routes are reported for Melatonin?
- 0.3-3 mg 30-60 min before desired sleep time; much higher doses (5-10 mg) common but not better This is context from studies, approved labeling, clinical practice, or documented use; it is not individualized guidance and does not establish safety.
- How does Melatonin work?
- Endogenous pineal hormone signaling circadian darkness; binds MT1/MT2 receptors; shifts circadian phase and promotes sleep onset; also free-radical scavenger; minimally hypnotic at low doses
This is an independent synthesis of published research by a non-clinician. Scores are opinions supported by citations, not prescriptions. See the full disclaimer and methodology for how this score was produced and what it does and doesn't mean.