Melatonin is a neurohormone produced endogenously by the pineal gland, primarily responsible for regulating the circadian rhythm and sleep-wake cycles. Exogenous melatonin supplementation is widely utilized to address sleep disorders, jet lag, and circadian misalignment. Available in various formulations, it serves as a non-prescription aid to support physiological sleep onset and maintenance, with a favorable safety profile when used appropriately.

Features

• Synthetic or naturally sourced melatonin identical to endogenous hormone
• Available in immediate-release, extended-release, and sublingual formulations
• Standardized dosing ranging from 0.5 mg to 10 mg per unit
• Typically vegan-friendly, gluten-free, and non-GMO in reputable brands
• Often combined with complementary ingredients like magnesium or L-theanine

Benefits

• Facilitates faster sleep onset by reducing sleep latency
• Helps realign disrupted circadian rhythms due to shift work or travel
• Supports overall sleep architecture, including REM and deep sleep phases
• May provide antioxidant properties contributing to cellular health
• Assists in managing seasonal affective disorder (SAD) symptoms when used under guidance
• Non-habit forming compared to many prescription sleep aids

Common use

Melatonin is primarily indicated for the short-term management of insomnia, particularly sleep onset insomnia. It is frequently used by individuals experiencing jet lag due to cross-time-zone travel, as well as by shift workers adapting to nocturnal schedules. Some clinical evidence supports its use in regulating sleep patterns in populations with delayed sleep phase syndrome, blindness-related circadian disorders, and children with neurodevelopmental conditions affecting sleep. Off-label, it is sometimes utilized for its antioxidant properties or in supportive care for certain neurological conditions, though evidence remains limited.

Dosage and direction

Initiate therapy with the lowest effective dose, typically 0.5–1 mg taken 30–60 minutes before desired sleep time. Dosage may be adjusted upward gradually, not exceeding 5–10 mg nightly without medical supervision. For jet lag, begin supplementation at the destination’s target bedtime starting 1–2 days prior to travel. Sublingual formulations should be dissolved under the tongue for rapid absorption. Avoid taking with high-fat meals, which may delay onset. Use intermittently rather than chronically unless directed by a healthcare provider.

Precautions

Discontinue use and consult a healthcare provider if no improvement in sleep is observed after 2–3 weeks. Use caution in individuals with autoimmune disorders, as immunomodulatory effects are not fully understood. May cause drowsiness; avoid activities requiring alertness such as driving or operating machinery after ingestion. Not recommended during pregnancy or lactation due to insufficient safety data. Store out of reach of children to prevent accidental ingestion.

Contraindications

Absolute contraindications include known hypersensitivity to melatonin or any component of the formulation. Relative contraindications apply to individuals with hepatic impairment, severe renal dysfunction, epilepsy, or those taking immunosuppressive therapy. Should not be used concurrently with other sedative agents or central nervous system depressants without medical approval.

Possible side effects

Common side effects are generally mild and may include headache, dizziness, nausea, or daytime drowsiness. Less frequently reported effects include vivid dreams, irritability, transient depression, or reduced blood pressure. These typically resolve with dosage reduction or discontinuation. Hypersensitivity reactions such as rash or itching are rare but should prompt immediate discontinuation.

Drug interaction

Melatonin may interact with anticoagulants (e.g., warfarin), potentially increasing bleeding risk. Concurrent use with sedatives, including benzodiazepines, antipsychotics, or alcohol, may potentiate drowsiness. It may reduce the effectiveness of antihypertensive medications and immunosuppressants. Use with fluvoxamine or other CYP1A2 inhibitors can significantly increase melatonin plasma levels. Always disclose melatonin use to your prescriber when discussing medication regimens.

Missed dose

If a dose is missed and the desired bedtime has passed, skip the missed dose entirely. Do not double the next dose or take melatonin after midnight, as this may disrupt the following day’s wakefulness and circadian rhythm. Resume regular dosing schedule the next evening.

Overdose

Symptoms of overdose may include severe drowsiness, confusion, disorientation, or hypothermia. There is no known antidote; treatment is supportive and symptomatic. Gastric lavage or activated charcoal may be considered if ingestion occurs within a short timeframe. Contact a poison control center or seek emergency medical attention if excessive ingestion is suspected.

Storage

Store in a cool, dry place away from direct light and moisture. Keep the container tightly closed. Do not refrigerate or freeze. Most formulations are stable at room temperature (15–30°C or 59–86°F) for up to 24 months. Discard any product that shows signs of discoloration, odor, or degradation.

Disclaimer

This product is not intended to diagnose, treat, cure, or prevent any disease. Individual results may vary. Consult a healthcare professional before starting any new supplement, especially if you have a pre-existing medical condition or are taking other medications. These statements have not been evaluated by the Food and Drug Administration.

Reviews

Clinical studies and user reports frequently highlight melatonin’s efficacy in reducing sleep onset latency and improving sleep quality. Many users note improved adaptation to time zone changes and shift work. Critical reviews often emphasize the importance of correct dosing and timing, noting that higher doses are not always more effective. A minority of users report minimal effects or next-day drowsiness, particularly with doses above 3 mg. Overall, it remains one of the most widely used and researched sleep support supplements available.