supplementOTC supplementPrescription-only in the UK, EU and Australia
MelatoninBenefits, Dosage & Interactions
Melatonin is a hormone primarily produced by the pineal gland in the brain. It plays a crucial role in regulating the body's sleep-wake cycle, also known as the circadian rhythm. Research on Melatonin focuses on sleep quality. It is typically taken in the evening.
Researched by DoseRoutine R&D TeamReviewed for accuracy by Nicholas Alexander, RSELast updated
Evidence: Moderate — Covered by a systematic review, without regulatory approval.
Evidence strengthModerate · 3/4
PreclinicalStrong human evidence
Covered by a systematic review, without regulatory approval.
Plasma half-life
~0.75 h
Typical timing
bedtime
Default unit
mg
What published protocols report
Ranges documented in the literature, shown for reference. DoseRoutine does not recommend an amount — your prescriber or the product label sets the dose.
- Reported amounts
- The pooled trials used amounts from 0.5 mg to 10 mg, with no clear dose-response for sleep onset[1]
- Route studied
- Oral[1]
- Frequency
- Once, before bedtime[1]
- Cycle length
- Trial durations ranged from days to weeks[1]
- Half-life
- Approximately 40–60 minutes for immediate-release melatonin[1]
- Storage
- Room temperature, away from light[1]
Reported for Melatonin in the cited sources. Published ranges are not dosing advice.
References & evidence
Documents the Melatonin entry is written from. Each number matches an inline marker above.
- [1]Meta-analysis: melatonin for the treatment of primary sleep disordersFerracioli-Oda E, Qawasmi A, Bloch MH · PLoS One · 2013 · Peer-reviewed · PMID 23691095
How to track Melatonin doses
Tracking Melatonin well takes four fields and a habit. Here is what to record so the log is still useful in three months.
- 1
Add the dose and unit
Log Melatonin with its dose in mg so totals stay comparable over time — including days when you split the dose or skip it.
- 2
Set the time of day and food rule
Typical timing is bedtime. Reminders fire at that time and can export to your calendar.
- 3
Check it against the rest of the stack
Run Melatonin through the interaction checker against everything else in the routine — supplements, peptides, hormones and prescriptions — before it becomes a daily habit.
- 4
Log adherence, not intentions
Mark each dose taken, skipped or delayed as it happens. Weeks of honest logs are what make an adherence rate or a trend line meaningful; retrospective guessing is not.
- 5
Review against outcomes
With a reported half-life around 0.75 h, effects and timing shifts show up over days rather than instantly. Review Melatonin alongside your logged metrics and any relevant blood work every few weeks before changing the dose.
What to log each time
- Dose in mg
- Time of day
- Taken / skipped / delayed
- Any side effects or notable changes
References & Evidence
Sources on this page that document Melatonin dosing, timing and safety.
- [1]National Center for Biotechnology Information View source
Educational information only — not medical advice. Dose ranges vary by person, indication and prescriber.
What is Melatonin studied for?
What is Melatonin?Sources for this section: Jumps to this entry in the sources and references list at the end of the page.
Melatonin is a hormone primarily produced by the pineal gland in the brain. It plays a crucial role in regulating the body's sleep-wake cycle, also known as the circadian rhythm. Melatonin production naturally increases in the evening, signaling to the body that it's time to prepare for sleep, and decreases in the morning. As a dietary supplement, melatonin is widely used to address various sleep-related issues, including insomnia, jet lag, and shift work disorder. It is available over-the-counter in various forms, such as pills, capsules, liquids, and chewables. While generally considered safe for short-term use, its efficacy and long-term safety continue to be subjects of scientific research. (NIH ODS)
What does the research say about Melatonin?
Tap a section to expand.
Melatonin exerts its effects primarily by binding to specific melatonin receptors (MT1 and MT2) located in the suprachiasmatic nucleus (SCN) of the brain, which is the body's central circadian clock. Activation of MT1 receptors contributes to the onset of sleep (sleep-promoting effects), while activation of MT2 receptors is involved in shifting the circadian rhythm (phase-shifting effects). By activating these receptors, exogenous melatonin can modulate the SCN's activity, thereby reinforcing the natural sleep-wake cycle and promoting drowsiness. Additionally, melatonin possesses antioxidant properties and can influence other physiological processes, although its primary role in supplementation is related to sleep regulation. (PubChem, DrugBank)
Source for this section: Sources for How does Melatonin work?: Jumps to this entry in the sources and references list at the end of the page.
Melatonin is primarily used for its potential to improve sleep and address circadian rhythm disturbances:
* **Insomnia:** Research suggests melatonin may be beneficial for certain types of insomnia, particularly primary insomnia in older adults. It may help reduce sleep latency (time it takes to fall asleep) and improve overall sleep quality. (Cochrane)
* **Jet Lag:** Taking melatonin can help resynchronize the body's internal clock with the new time zone, thereby reducing symptoms of jet lag, such as daytime fatigue, malaise, and reduced performance. (MedlinePlus)
* **Shift Work Disorder:** Individuals working rotating or night shifts often experience disrupted sleep patterns. Melatonin may help improve sleep efficiency and reduce daytime napping in some shift workers. (Cochrane)
* **Delayed Sleep-Wake Phase Disorder:** This condition involves a consistent delay in sleep and wake times compared to societal norms. Melatonin supplementation, taken at an appropriate time, can help shift the sleep-wake cycle earlier. (MedlinePlus)
* **Sleep Problems in Children with Neurodevelopmental Disorders:** Melatonin is sometimes used under medical supervision to help improve sleep in children and adolescents with conditions such as autism spectrum disorder and attention-deficit/hyperactivity disorder (ADHD), who often experience sleep difficulties. (Cochrane)
These benefits are generally observed with short-term use, and individual responses can vary. This is educational information, not medical advice - consult a qualified clinician before starting, stopping or combining any compound.
Multiple systematic reviews and meta-analyses support melatonin's efficacy for certain sleep disorders. A Cochrane review on melatonin for sleep disorders in children and adolescents found that it significantly reduced sleep onset latency and increased total sleep time. Another Cochrane review on melatonin for jet lag concluded that it is effective in preventing or reducing jet lag, particularly when traveling across five or more time zones. For primary insomnia, particularly in older adults, some studies indicate modest benefits in improving sleep initiation and quality. The NIH ODS notes that while melatonin can be helpful for some sleep issues, more research is needed to fully understand its long-term effects and optimal dosing strategies for various conditions. Most studies rely on self-reported sleep quality and objective measures like actigraphy or polysomnography, though the latter is less common in supplemental research. (Cochrane, NIH ODS, MedlinePlus)
While generally considered safe for short-term use, melatonin can cause side effects in some individuals. Common side effects may include:
* Drowsiness or sleepiness (can persist into the next day)
* Dizziness
* Headache
* Nausea
Less common side effects can include:
* Irritability or mood changes
* Mild anxiety
* Stomach cramps
* Temporary feelings of depression
* Nightmares or vivid dreams
If you experience severe or persistent side effects, discontinue use and consult a healthcare professional. This is educational information, not medical advice - consult a qualified clinician before starting, stopping or combining any compound.
Individuals should exercise caution when using melatonin, especially before operating machinery, driving, or performing tasks that require alertness, as it can cause drowsiness. Pregnant or breastfeeding individuals should consult a healthcare provider before using melatonin, as there is insufficient evidence regarding its safety in these populations. People with autoimmune diseases, seizure disorders, depression, or diabetes should also seek medical advice before use, as melatonin may interact with their conditions or medications. It is not recommended for children without medical supervision. Always use the lowest effective dose for the shortest duration necessary. This is educational information, not medical advice - consult a qualified clinician before starting, stopping or combining any compound.
Melatonin is generally contraindicated in individuals with known hypersensitivity or allergy to melatonin or any ingredient in the formulation. Due to its potential to induce drowsiness, it should be used with extreme caution or avoided by individuals who must remain alert for critical tasks. Though not an absolute contraindication, certain conditions and medications warrant careful consideration and professional medical advice before using melatonin. These include severe liver or kidney impairment, or individuals taking immunosuppressants like cyclosporine. (EMA SmPC)
This is educational information, not medical advice - consult a qualified clinician before starting, stopping or combining any compound.
Melatonin can interact with several medications and substances, potentially altering their effects or increasing the risk of side effects. It is generally advised to avoid mixing melatonin with:
* **Anticoagulants/Antiplatelet drugs:** Melatonin may increase the risk of bleeding. Examples include warfarin, aspirin, clopidogrel, and NSAIDs.
* **Immunosuppressants:** Melatonin might stimulate immune function, potentially interfering with the effects of immunosuppressant medications like cyclosporine.
* **Seizure threshold lowering drugs:** Melatonin may lower the seizure threshold, potentially increasing the risk of seizures in susceptible individuals or those on seizure medications.
* **Diabetes medications:** Melatonin may affect blood sugar levels, requiring careful monitoring if used concurrently with antidiabetic drugs.
* **Contraceptive drugs:** Some hormonal contraceptives may increase endogenous melatonin production, potentially leading to additive effects.
* **Sedatives/CNS depressants:** Combining melatonin with alcohol, benzodiazepines (e.g., alprazolam, diazepam), or other sedatives can enhance drowsiness and central nervous system depression. (Mayo Clinic, MedlinePlus)
Always inform your healthcare provider about all supplements and medications you are taking to identify potential interactions. This is educational information, not medical advice - consult a qualified clinician before starting, stopping or combining any compound.
Melatonin is typically taken shortly before bedtime. The precise timing can vary depending on the condition being addressed. For general sleep onset, it is commonly advised to take melatonin 30 minutes to 2 hours before the desired sleep time. For jet lag, timing is critical and often involves taking it close to the target bedtime in the new time zone. For delayed sleep-wake phase disorder, it might be taken several hours before bedtime to help shift the circadian rhythm earlier. For controlled or prescription-grade formulations, the timing and dosage must be set by a licensed clinician based on individual needs and the specific sleep disorder. Melatonin can be taken with or without food. (MedlinePlus)
Source for this section: Sources for When should you take Melatonin?: Jumps to this entry in the sources and references list at the end of the page.
What interacts with Melatonin?
| Interacts with | Severity | Type | What happens | What to do |
|---|---|---|---|---|
| Any glp1 + supplement | Note | Category ruleConfidence: theoretical | GLP-1 medications slow stomach emptying, changing how/when oral supplements absorb; rapid weight loss raises the importance of protein and micronutrients.Source pending | Time oral supplements when nausea is lowest; prioritize protein and micronutrients; discuss with your provider. |
| Any supplement + medication | Note | Category ruleConfidence: theoretical | Some supplements change how the body processes medications (absorption, liver enzymes, or additive effects).Source pending | Specific pairs are checked against a licensed drug database and shown with their own severity. Always confirm with your provider or pharmacist. |
| Zolpidem | Note | Compound pairConfidence: theoretical | Additive sedation possible.Source pending | Start at low melatonin dose (0.3–1 mg) when combined with prescription sedatives. |
| Eszopiclone | Note | Compound pairConfidence: theoretical | Additive sedation possible.Source pending | Start at low melatonin dose (0.3–1 mg) when combined with prescription sedatives. |
| Suvorexant | Note | Compound pairConfidence: theoretical | Additive sedation possible.Source pending | Start at low melatonin dose (0.3–1 mg) when combined with prescription sedatives. |
| Trazodone | Note | Compound pairConfidence: theoretical | Additive sedation possible.Source pending | Start at low melatonin dose (0.3–1 mg) when combined with prescription sedatives. |
| Mirtazapine | Note | Compound pairConfidence: theoretical | Additive sedation possible.Source pending | Start at low melatonin dose (0.3–1 mg) when combined with prescription sedatives. |
| Diphenhydramine | Note | Compound pairConfidence: theoretical | Additive sedation possible.Source pending | Start at low melatonin dose (0.3–1 mg) when combined with prescription sedatives. |
Frequently asked questions about Melatonin
Melatonin is a supplement. The references summarized come from NIH and PubMed records, FDA labeling where it exists, and Mayo Clinic patient material.
Melatonin is commonly discussed in the context of supporting sleep. Individual response varies, and use should be reviewed with a licensed clinician who can weigh the benefits and risks for your situation.
For Melatonin, it is typically taken in the evening and its approximate half-life is 0.75 hours, which influences dosing frequency. Always follow the specific dose your clinician or the product label prescribes.
Melatonin carries potential side effects and drug interactions, documented in NIH, Mayo Clinic, and FDA label sources. Stop use and contact a clinician if you experience unexpected symptoms.
As a supplement, Melatonin can overlap with other supplements, prescription medicines, hormones and peptides. Because Melatonin is usually taken in the evening, most avoidable conflicts come from what else lands in that same window. With a reported plasma half-life near 0.75 hours, separating doses can change the picture as much as removing one. Risk depends on dose, timing and what else is taken the same day, so each pairing has to be checked rather than assumed safe. The free checker at https://doseroutine.com/interaction-checker covers Melatonin with no sign-up.
Whether Melatonin fits alongside testosterone replacement therapy depends on the protocol — dose, ester and ancillaries such as HCG or anastrozole — and on current bloodwork. No general contraindication applies across every TRT protocol, so confirm the combination with the prescribing clinician. See the free TRT interaction reference: https://doseroutine.com/trt-supplement-interactions
"Peptides" is not one category — healing peptides, GLP-1 agonists, growth-hormone secretagogues and melanocortins each behave differently next to Melatonin. Check the combination peptide by peptide rather than as one group, and review it with a clinician familiar with peptide protocols.
A short plasma half-life of roughly 0.75 hours is why protocols often split Melatonin across the day rather than using a single dose. It is typically taken in the evening. Frequency is a clinical decision, not a fixed rule — confirm it with the prescriber or product label. Comparison of apps that keep a schedule like this: https://doseroutine.com/best-dose-tracking-apps
Because Melatonin clears quickly (plasma half-life around 0.75 hours), a missed dose leaves a real gap in exposure rather than being buffered by what is still in your system. Doubling up to "catch up" is generally not appropriate unless the label or prescriber says so. Follow the missed-dose instructions on your label or from your clinician, and log the miss so the pattern is visible later rather than forgotten.
For Melatonin the useful record is the dose, the time it was actually taken, and what else was taken in the same window. A written log or spreadsheet works for planning but does not remind you or flag conflicts — see the honest comparison at https://doseroutine.com/vs/spreadsheet and the wider roundup at https://doseroutine.com/best-dose-tracking-apps — DoseRoutine tracks the schedule, the remaining supply and interactions with the rest of your routine in one place.
Which studies looked at Melatonin?
Peer-reviewed research indexed in PubMed. Each entry links to the original record.
- 1.Effect of melatonin supplementation on sleep quality: a systematic review and meta-analysis of randomized controlled trials(opens PubMed in a new tab)J Neurol · 2022 · PMID 33417003 · https://pubmed.ncbi.nlm.nih.gov/33417003/
- 2.Optimizing the Time and Dose of Melatonin as a Sleep-Promoting Drug: A Systematic Review of Randomized Controlled Trials and Dose-Response Meta-Analysis(opens PubMed in a new tab)J Pineal Res · 2024 · PMID 38888087 · https://pubmed.ncbi.nlm.nih.gov/38888087/
- 3.Efficacy of melatonin for chronic insomnia: Systematic reviews and meta-analyses(opens PubMed in a new tab)Sleep Med Rev · 2022 · PMID 36179487 · https://pubmed.ncbi.nlm.nih.gov/36179487/
- 4.Clinical pharmacokinetics of melatonin: a systematic review(opens PubMed in a new tab)Eur J Clin Pharmacol · 2015 · PMID 26008214 · https://pubmed.ncbi.nlm.nih.gov/26008214/
Sources cited on this page
Specific documents referenced by the numbered markers above. Each number matches the marker in the text.
- PubChem CID 896(opens in a new tab)National Center for Biotechnology Information · pubchem.ncbi.nlm.nih.gov/compound/896
Verify at
Publisher search links for Melatonin. These are places to check the information — they are not citations, so they are not numbered.
- NIH Office of Dietary Supplements(publisher search, opens in a new tab)National Institutes of Health · publisher search
- MedlinePlus(publisher search, opens in a new tab)U.S. National Library of Medicine · publisher search
- Mayo Clinic(publisher search, opens in a new tab)Mayo Clinic · publisher search
- European Medicines Agency(publisher search, opens in a new tab)European Medicines Agency · publisher search
- Cochrane Library(publisher search, opens in a new tab)Cochrane · publisher search
- DrugBank(publisher search, opens in a new tab)DrugBank Online · publisher search
- PubMed literature search(publisher search, opens in a new tab)National Library of Medicine · publisher search
- DailyMed labeling archive(publisher search, opens in a new tab)U.S. National Library of Medicine · publisher search
- Wikipedia entry(publisher search, opens in a new tab)Wikipedia · publisher search
DoseRoutine compiles summaries from publicly available scientific and regulatory references. Always verify important decisions with a licensed clinician. How we source and review this information.
What is the short answer on Melatonin?
Plain-text summary, safe to quote verbatim:
Melatonin is a hormone primarily produced by the pineal gland in the brain. It plays a crucial role in regulating the body's sleep-wake cycle, also known as the circadian rhythm. Research on Melatonin focuses on sleep quality. It is typically taken in the evening.
Source: DoseRoutine — https://doseroutine.com/library/melatonin
Cite this page
Using this in an article, AI answer, or research note? Please attribute:
DoseRoutine. (2026). Melatonin — Overview, Benefits & Side Effects. Retrieved from https://doseroutine.com/library/melatonin
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