Melatonin Supplements: Benefits, Dosage and Safety
Melatonin supplements help reset the body clock and modestly shorten the time it takes to fall asleep. They're most useful for jet lag and delayed sleep schedules. Low doses often work as well as high doses, and products can contain more or less than the label says.
Evidence at a glance
| Use | Grade | What the research shows |
|---|---|---|
| Jet lag | B | Reduces symptoms when crossing several time zones. |
| Falling asleep faster | B | Shortens time to sleep by several minutes on average. |
A: strong, consistent human evidence · B: moderate · C: limited or mixed · D: good evidence of no benefit.
Your brain releases melatonin in darkness to signal night-time.
How to take it
Start with 0.5–1 mg about an hour before your target bedtime. For jet lag, take it at the destination's bedtime. Compare options in melatonin vs magnesium.
Safety and interactions
Side effects include morning grogginess, headache and vivid dreams. Ask a doctor before giving it to children or using it during pregnancy.
Always tell your doctor and pharmacist about the supplements you take. Check combinations with our interaction checker.
Sources
This page is for education and is not a substitute for advice from your doctor. Read our medical disclaimer.