What is Melatonin?
Melatonin is a hormone naturally produced by your pineal gland in response to darkness. It plays a crucial role in regulating your sleep-wake cycle (circadian rhythm). Melatonin supplements can help signal to your body that it's time to sleep.
3M+
Americans use melatonin supplements
0.5-5mg
typical effective dose range
Proper Dosage
Start with the lowest effective dose. Most research suggests 0.5-3mg is sufficient for most adults. Higher doses aren't necessarily more effective and may cause side effects.
| Purpose | Recommended Dose |
|---|---|
| General sleep support | 0.5-3 mg |
| Jet lag | 0.5-5 mg |
| Shift work | 1-3 mg |
When to Take Melatonin
Take melatonin 30-60 minutes before your desired bedtime. Taking it too early or too late can shift your circadian rhythm in unintended ways.
Side Effects
⚠️
Common Side Effects
Headache, dizziness, nausea, and daytime drowsiness are possible, especially at higher doses.
