Melatonin
Also known as: N-acetyl-5-methoxytryptamine, pineal hormone, sleep hormone
Effective Dosage
0.3–10 mg daily depending on use case
What the Science Says
Melatonin is a hormone naturally produced by the brain's pineal gland that regulates your sleep-wake cycle. Clinical trials show it improves sleep quality — even at low doses like 0.3 mg — and may reduce climacteric (menopause-related) symptoms in women. Emerging research also suggests it has anti-inflammatory and antioxidant properties, with studies showing reduced oxidative stress markers in diabetic patients and potential benefits for pain relief in endometriosis when combined with standard treatment.
What It Doesn't Do
Won't cure chronic insomnia on its own. Not proven to protect newborns from brain injury — evidence is very uncertain and studies are tiny. No solid human evidence it protects your heart. Animal studies on brain and heart protection don't automatically translate to humans. Won't fix sleep problems caused by poor sleep habits or underlying conditions.
Evidence-Based Benefits
Researched
Moderate EvidenceSource: auto-research
Absorption & Bioavailability
Moderate — oral melatonin is absorbed but undergoes significant first-pass metabolism; low doses (0.3 mg) can be effective, suggesting high sensitivity at physiological levels
Red Flags to Watch For
- High doses (5–10 mg) commonly sold in supplements are far above the 0.3 mg shown effective in clinical trials — more is not better
- Vertigo reported in 53.8% of participants taking melatonin alongside dienogest for endometriosis — side effects at higher doses are real
- Not recommended for use in preterm infants or neonates without medical supervision — clinical evidence is still very uncertain
- Melatonin suppression by blue light (screens) is well-documented — supplements won't fully compensate for poor screen habits before bed
- Retroactively registered clinical trials in the provided data raise minor methodological concerns about some study designs
Products Containing Melatonin
See how Melatonin is used in these analyzed products:
Research Sources
- PubMed
- NIH DSLD
This information is for educational purposes only and is not medical advice. Always consult a healthcare professional before starting any supplement regimen. Last updated: 2026-04-06