Sleep & Recovery
The sleep hormone for jet lag, shift work, and sleep onset
Melatonin is a hormone produced by the pineal gland that signals darkness and regulates circadian rhythm. Supplemental melatonin is most effective for circadian phase-shifting (jet lag, shift work) rather than treating chronic insomnia — where it has modest effects. The common practice of taking high doses (5–10 mg) is likely counterproductive; most research shows 0.5–1 mg is equally effective with fewer side effects.
Immediate-release for sleep onset; extended-release for sleep maintenance; sublingual for fastest effect
0.5–1 mg for circadian use; 1–5 mg for insomnia (lower doses often equally effective)
Generally safe short-term. Long-term use may suppress endogenous production. Morning grogginess is common with doses above 1 mg. Not suitable for children without medical supervision.
This page is for educational purposes only. Consult a healthcare professional before starting any supplement.