Melatonin
1 mg · Daily, PM
Robert
Founder, F*CK Getting Old — independent researcher, not a medical professional.
Last reviewed · 1 cited source
Evidence
- Human Studies
- 150
- Animal Studies
- 50
- Clinical Status
- Dietary Supplement
- Confidence
- High
- Long-Term Safety
- Well-established for short-term use; long-term (multi-year) daily use has less dedicated data, though no major red flags
What this score is: a measure of how much research exists and how far along it is (animal-only vs. human trials, research-stage vs. FDA approved) — not how safe, effective, or worth trying a compound is. A low score usually means “early stage” or “understudied,” not “bad.” A high score doesn’t mean “better” for your goals than a lower-scored one.
This is not my personal rating of the compound, not a recommendation, and not medical advice. It’s a general research synthesis for informational purposes only, not a live literature count. See the linked research and talk to a licensed clinician before making decisions based on it.
Mechanism
A hormone naturally produced by the pineal gland in response to darkness, signaling circadian timing. Well studied for reducing time to fall asleep, especially for circadian misalignment (jet lag, shift work) and delayed sleep phase; effects on total sleep quality and duration are more modest than commonly marketed.
Common Protocols
- 0.5–3 mg, 30–60 minutes before bed — lower doses are often as effective as higher ones and cause less next-day grogginess
- For jet lag or shift work, timing relative to the target sleep window matters more than dose
Side Effects
- Next-day grogginess, especially at higher doses
- Vivid dreams
- Headache
- Actual content in over-the-counter products can differ substantially from the labeled dose — independent testing has repeatedly found wide variability
Interactions
- Can increase sedation when combined with alcohol or other sleep aids
- May interact with blood thinners and some blood pressure or diabetes medications — check with a pharmacist
Practical Details
- Cost
- $
- Typical Dose
- 1 mg
- Storage
- Store in a cool, dry place, away from light
Key Studies & Reviews
- Ferracioli-Oda E et al. (2013). Meta-analysis: melatonin for the treatment of primary sleep disorders. PLoS One. PMID 23691095.
Search the Research
Melatonin FAQ
What is the typical Melatonin dosage?
Commonly reported protocols: 0.5–3 mg, 30–60 minutes before bed — lower doses are often as effective as higher ones and cause less next-day grogginess; For jet lag or shift work, timing relative to the target sleep window matters more than dose. Our reference entry uses 1 mg, Daily, PM. These reflect protocols reported in research and user communities, not a medical recommendation — dosing should be decided with a clinician.
What are the side effects of Melatonin?
Reported side effects include: Next-day grogginess, especially at higher doses; Vivid dreams; Headache; Actual content in over-the-counter products can differ substantially from the labeled dose — independent testing has repeatedly found wide variability.
Is Melatonin FDA approved?
Melatonin is sold as a dietary supplement. The FDA does not approve supplements for safety or effectiveness before they are sold, so third-party tested brands are worth seeking out.
How much research is there on Melatonin?
Our evidence profile counts roughly 150 human and 50 animal studies, with high overall confidence. Long-term safety: Well-established for short-term use; long-term (multi-year) daily use has less dedicated data, though no major red flags.
Does Melatonin interact with other drugs or supplements?
Can increase sedation when combined with alcohol or other sleep aids; May interact with blood thinners and some blood pressure or diabetes medications — check with a pharmacist.
Related compounds
Circadian timing and sleep onset; start low