Melatonin
Melatonin is a hormone synthesized by the pineal gland in response to diminishing light exposure, serving as the body's primary signal for sleep onset. It plays a central role in regulating circadian rhythm and has additional properties as an endogenous antioxidant. While the body produces it naturally, supplemental melatonin is widely used for sleep support and jet lag recovery.
Research Evidence
Exhibits antioxidant and neuroprotective properties
LimitedMay improve sleep quality in older adults with declining melatonin production
ModerateAlleviates jet lag symptoms when crossing multiple time zones
StrongSupports circadian rhythm regulation in shift workers
ModerateReduces time to fall asleep (sleep onset latency)
StrongExpert Evidence
115 references from 5 experts
“Personally, I take around 300 micrograms, which is just enough to match the levels naturally produced by the body.”
5 Supplements with STRONG Evidence of Benefit
23:0751 references in 17 episodes from 2022–2025
Safety & Cautions
Side Effects
- Daytime grogginess or sedation
- Vivid dreams or nightmares
- Headache
- Possible disruption of natural hormone rhythms with chronic high-dose use
Melatonin interacts with the hypothalamic-pituitary-gonadal axis and can suppress gonadotropin-releasing hormone at higher doses, potentially affecting testosterone and estrogen levels with prolonged use. It is generally well-tolerated at low doses for short-term use, but individuals with hormonal sensitivities, children, and pregnant or nursing women should consult a healthcare provider before supplementing.
Pairs Well With
Price Comparison
From $0.04/ct
N
Nutricost
4.6
•240 ct$0.04/ct
$10.00 total
N
NOW FoodsBest Value
4.7
•180 ct$0.04/ct
$6.74 total
C
Carlyle
4.6
•120 ct$0.07/ct
$8.98 total
N
Nature's Bounty
4.8
•60 ct$0.41/ct
$24.63 total