Sleep/Mood/Immunity

Melatonin

A naturally occurring hormone that regulates the sleep-wake cycle, widely used as a supplement for sleep onset, jet lag, and circadian rhythm disorders.

Melatonin

A naturally occurring hormone that regulates the sleep-wake cycle, widely used as a supplement for sleep onset, jet lag, and circadian rhythm disorders.

score

evidence

Safe

risk

Proven Benefits

01Reduces sleep onset latency

02Resets circadian rhythm (jet lag)

03Reduces preoperative anxiety

04Potent antioxidant activity

05Supports immune regulation

06Anti-inflammatory properties

Chemical Forms

Recommended

Immediate-release melatonin
Liposomal melatonin
Sublingual melatonin

Avoid

High-dose gummies (inaccurate dosing)
Unverified brands (label inaccuracy)

Expert Note

Immediate-release peaks quickly for sleep onset

Protocol

Amount

0.5 mg - 5 mg

Frequency

daily

When

30-60 min before bedtime

Condition-Based Dosing

General sleep onset difficulty

0.5 - 1 mg, 30-60 min before bed— Start low; lower doses are often more effective

Jet lag (eastward travel)

0.5 - 5 mg at destination bedtime— Begin on arrival day, use for 2-5 nights

Delayed sleep-wake phase disorder

1 - 3 mg, 1-2 hours before desired bedtime— Timing is more important than dose

Shift work sleep disorder

1 - 3 mg before daytime sleep— Evidence is limited and inconclusive

Older adults (65+)

0.5 - 1 mg, 30 min before bed— Increased sensitivity; use lowest effective dose

Safety & Limits

Upper Safe Limit

10 mg/day (short-term use)

Cycling

Safe for continuous use

Contraindications

Autoimmune diseases (may stimulate immune system)

Immunosuppressant therapy (may reduce efficacy)

Anticoagulant/blood thinner use (bleeding risk)

Pregnancy and breastfeeding (insufficient data)

Seizure disorders (may lower seizure threshold)

Diabetes medications (may alter blood sugar)

Dementia in older adults (marginal benefit, risk)

Synergies

Magnesium

Magnesium supports GABA activity and enhances sleep quality

L-Theanine

Promotes relaxation without sedation, complementary effect

Vitamin D3

Daytime vitamin D supports nighttime melatonin production

Avoid Combining With

✕Caffeine (blocks adenosine, counteracts sleepiness)
✕Blue light exposure (suppresses natural melatonin)
✕Alcohol (disrupts sleep architecture)
✕Beta-blockers (suppress endogenous melatonin)

Updated 4/15/2026