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    Melatonin

    Also known as: N-acetyl-5-methoxytryptamine

    N-acetyl-5-methoxytryptamine derived from tryptophan→serotonin; binds MT1/MT2 receptors to signal darkness and gate sleep onset.

    Last reviewed: 2026-06-23 · 1 indexed study

    Evidence Score
    80/100
    Sleep onsetJet lagCircadian regulationAntioxidant
    Data Completeness3/4 · 75%
    Evidence ScoreDosageSafetyLinked Studies

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    Overview

    Melatonin is the pineal hormone that signals circadian darkness; supplementation supports sleep onset, jet lag, and shift work, with antioxidant effects at higher doses.

    Mechanism & Function

    Mechanism of Action

    Lowers sleep latency, phase-shifts circadian rhythm, and provides direct antioxidant effects in mitochondria.

    Physiological Role

    Most validated for jet lag (eastward travel), shift workers, and delayed sleep phase syndrome; chronic high-dose use should be reviewed.

    Primary Pathways

    MT1/MT2 receptor activationSuprachiasmatic nucleus signallingMitochondrial antioxidantHPA-axis modulation

    Performance / Health Relevance

    Robust meta-analyses for sleep latency and jet lag; emerging evidence for COVID adjunct and oncology supportive care.

    Evidence Review

    Overall80/100
    Human Clinical86/100
    Meta-Analysis85/100
    Mechanistic92/100
    Real-World80/100
    Safety80/100

    Practical Use & Dosage

    Minimum Effective Dose
    0.3 mg
    Optimal Range
    0.3–1 mg pre-bed (physiologic); 3–5 mg for jet lag
    Upper / Caution Level
    ~10 mg (often unnecessary)
    Timing
    30–60 min pre-bed
    Best Format
    Sublingual, capsule, gummy
    Bioavailability
    ~15% oral bioavailability; higher sublingual.
    Absorption Considerations
    Rapid; Tmax ~30 min; half-life ~40 min.

    Safety & Interactions

    Side Effects

    • •Morning grogginess
    • •Vivid dreams
    • •Headache
    • •Mild depression at high doses

    Contraindications

    • Pregnancy
    • Autoimmune disease (caution)
    • Children without paediatric guidance

    Drug Interactions

    • •Anticoagulants
    • •SSRIs
    • •Immunosuppressants
    • •Diabetes meds

    Who Should Avoid

    • •Daytime use
    • •Pregnancy

    Monitoring

    None routine.

    Frequently Asked Questions

    Auto-generated from indexed evidence — dosage, safety, interactions, and more.

    When is Melatonin typically used or indicated?

    Melatonin is most commonly used for: Sleep onset, Jet lag, Circadian regulation, Antioxidant. Most validated for jet lag (eastward travel), shift workers, and delayed sleep phase syndrome; chronic high-dose use should be reviewed.

    How does Melatonin work?

    Lowers sleep latency, phase-shifts circadian rhythm, and provides direct antioxidant effects in mitochondria.

    What is the recommended dose of Melatonin?

    The optimal range is 0.3–1 mg pre-bed (physiologic); 3–5 mg for jet lag. with a minimum effective dose of 0.3 mg. Best taken: 30–60 min pre-bed. Upper / caution level: ~10 mg (often unnecessary).

    What are the side effects of Melatonin?

    Reported side effects include: Morning grogginess; Vivid dreams; Headache; and Mild depression at high doses. Monitoring: None routine.

    Does Melatonin interact with medications?

    Known or theoretical interactions: Anticoagulants; SSRIs; Immunosuppressants; and Diabetes meds. Always check with a clinician before combining with prescription medication.

    Who should avoid Melatonin?

    Melatonin is generally not recommended for: Daytime use; Pregnancy; Pregnancy; Autoimmune disease (caution); and Children without paediatric guidance.

    How strong is the evidence for Melatonin?

    Evidence level: Strong (overall score 80/100), based on 1 indexed study on SuppIndex.

    Research & References (1)

    Melatonin for primary insomnia: meta-analysis

    Meta-Analysis2013Strong
    PubMed

    Significant reduction in sleep latency (~7 min) and improved sleep quality vs placebo.

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    Research Overview

    Strong Evidence
    1Total Studies
    0Human Trials
    1Meta-Analyses
    2013Latest Study
    0Animal / In Vitro
    0Athlete Studies
    Primary data sourceGeneral Population
    Pooled evidence (meta-analysis / systematic review)Yes

    Cite this ingredient

    One-click citation export in APA, MLA, Chicago, BibTeX, or HTML. The URL below is stable and safe to link.

    Stable URL

    https://thesuppindex.com/ingredients/melatonin

    SuppIndex. (2026). Melatonin: Evidence summary, dosage and clinical studies. Retrieved October 16, 2026, from https://thesuppindex.com/ingredients/melatonin

    Based on 1 indexed studies · Evidence level: Strong.

    Goal Ratings

    Sleep
    Recovery
    Stress

    Stack Compatibility

    Pair with magnesium, glycine, L-theanine; UK restrictions apply (Rx only); US/EU OTC.

    MagnesiumGlycineL-Theanine