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.
Typical use: 0. — OTC.
What this is
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
Dose & route
0.3-3 mg 30-60 min before desired sleep time; much higher doses (5-10 mg) common but not better
Citations
- https://pubmed.ncbi.nlm.nih.gov/28095396/
- https://pubmed.ncbi.nlm.nih.gov/23691095/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC5641835/
Links go to the source. If a link is dead or you want something re-checked, let me know.
Common questions
- Does Melatonin work?
- 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.
- Is Melatonin safe?
- Melatonin has a low risk profile in published human data. Legal status: OTC (US; Rx in UK/EU/Canada where 2mg Circadin is a prescription). This is not medical advice — see the disclaimer.
- What is the typical dose for Melatonin?
- 0.3-3 mg 30-60 min before desired sleep time; much higher doses (5-10 mg) common but not better
- 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.