Melatonin

Also known as: melatonin, N-acetyl-5-methoxytryptamine

Grade A — Strong Evidencehormonesleep

Recommended Dosage

0.3–3 mg

30-60 min before bed. Lower doses often more effective.

Melatonin is a hormone naturally produced by the pineal gland in response to darkness. It signals to your body that it's time to sleep. Supplemental melatonin is most effective for sleep onset issues and jet lag. A counterintuitive finding from research is that lower doses (0.3-1mg) are often more effective than the 5-10mg doses commonly sold — higher doses can cause next-day grogginess and may desensitize receptors over time.

TL;DR: Natural sleep hormone. Lower doses (0.3-1mg) are often more effective than high doses. Best for sleep onset and circadian reset.

🌙Sleep
Last reviewed: 2026-03-09

Evidence Rating: Grade A — Strong Evidence

Multiple high-quality RCTs, systematic reviews, or meta-analyses with consistent findings.

Interaction Warnings

FluvoxamineHigh Risk

Dramatically increases melatonin levels (10-fold via CYP1A2 inhibition)

SSRIs/SNRIsModerate

Additive serotonergic effects; may enhance antidepressant action

Warfarin/blood thinnersModerate

Possible potentiation of anticoagulant effect; monitor INR

Beta-blockersLow

Beta-blockers block endogenous melatonin; exogenous supplementation may restore levels

⚠️ Important Notes

  • Start low (0.3-0.5mg) — more is not better
  • Do NOT take morning/midday — disrupts circadian rhythm
  • Cycle use recommended

Clinical Evidence (3 studies)

Meta-analysis: melatonin for primary sleep disorders

Ferracioli-Oda E et al. (2013) — PLoS ONE

Significantly reduced sleep onset latency and increased total sleep time

View on PubMed

Systematic review confirming efficacy across insomnia types

Auld F et al. (2017) — Sleep Med Rev

Melatonin effective for various insomnia types

View on PubMed

Melatonin for jet lag and circadian disorders

Buscemi N et al. (2005) — J Gen Intern Med

Jet lag and circadian disorders respond to melatonin

View on PubMed

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Grade A — Strong Evidence

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Glycine

Grade B — Moderate Evidence

Inhibitory amino acid that improves sleep quality by lowering core body temperature. Also supports collagen synthesis.

Apigenin

Grade B — Moderate Evidence

Flavonoid from chamomile. Binds GABA-A receptor for mild sedation and anxiety relief. Also inhibits CD38 (NAD+ preservation).

GABA

Grade B — Moderate Evidence

The main inhibitory neurotransmitter. PharmaGABA form shows RCT evidence for relaxation and sleep. May work via gut-brain axis.

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⚕️ Important Disclaimer

This information is for educational purposes only. It is not medical advice. Always consult a healthcare provider before starting any supplement regimen, especially if you take medications or have health conditions.

Evidence Stack does not sell supplements and has no affiliate relationships with supplement manufacturers.