Overview
What is melatonin?
What are melatonin’s main benefits?
What are melatonin’s main drawbacks?
How does melatonin work?
Dosage information
For regulating the sleep cycle and improving sleep disorders, doses of melatonin between 300 micrograms (μg) and 5 mg have been shown to work.[1][2] Start with 300 μg, and work up to 5 mg as needed. The benefits of melatonin are not dose-dependent — taking more will not help you fall asleep faster. That said, the most effective dose is an area of ongoing research.
To help with sleep, take roughly 30 minutes before going to bed, although some people may benefit from taking melatonin as much as 3 hours earlier.
Research FeedRead all studies
Melatonin may improve DNA damage repair in night-shift workers
In this 4-week randomized controlled trial in 40 night-shift workers, supplementing with melatonin daily before daytime sleep improved oxidative DNA damage repair.
Does melatonin reduce the risk of contrast-media-induced kidney injury?
Melatonin for cancer-related fatigue
Melatonin improves sleep in women with breast cancer
Melatonin supplementation in people with multiple sclerosis
Frequently asked questions
Is melatonin found in food?
Can melatonin help with jet lag or shift work?
Can a combination of melatonin and cannabidiol (CBD) help with sleep?
Can melatonin affect dreams?
Will supplementing melatonin affect my own production of melatonin?
Update History
FAQ and database update
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