Melatonin is a hormone your pineal already makes. Low doses (0.3–1 mg) often beat the gummy that tastes like candy and contains 10 mg. Best for jet lag and delayed clocks, not as a nightly identity.
Supplements
Strong evidence
Melatonin
A circadian signal, not a 10 mg hammer.
How to use
0.3–1 mg 30–60 minutes before target sleep, or per a jet-lag schedule. Avoid next-day fog by starting low.
Details
- Ingredients
- Melatonin
- Benefits
- Sleep onset, Jet lag
- Dosage
- 0.3–1 mg typical; many bottles overshoot
- When to take
- Before bed
- Side effects
- Next-day grogginess, vivid dreams. Labels often contain more than stated.
- Scientific evidence
- Jet lag and circadian shifting are the cleanest uses; chronic high-dose use is poorly justified.
- Form
- Capsule
- Third-party tested
- Yes
Editorial rating ★ 4.4
Use a tiny dose for timing. Darkness and a regular wake time still do more.
Reviews
No reviews yet. Be the first to share your experience.