Melatonin
Sleep · Pineal hormone
Tier B+
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/
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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.