About Melatonin
Melatonin is a hormone that regulates sleep-wake cycles. Supplemental melatonin is commonly used for sleep onset and jet lag. Generally well tolerated at typical doses; may cause grogginess in some people. No established RDA/UL.
What Melatonin supports
- Supports sleep onset and circadian rhythm regulation
- Commonly used to manage jet lag
How much Melatonin to take
Clinical studies typically use 0.5–5 mg of Melatonin. Common supplemental range; lower doses (0.5-1 mg) may be as effective as higher doses for sleep onset.
- Effective range
- 0.5–5 mg
Clinical evidence
Strong clinical evidence. Multiple clinical trials confirm reduced sleep latency and jet lag symptoms at doses as low as 0.5mg
NIH Fact Sheet