Melatonin
Also known as: Sleep Hormone, N-acetyl-5-methoxytryptamine
Melatonin is a hormone naturally produced by the pineal gland that regulates sleep-wake cycles. Supplemental melatonin is commonly used for sleep disorders, jet lag, and shift work adjustment.
Potential Benefits
- May help with falling asleep
- Effective for jet lag
- May help shift workers adjust
- May support circadian rhythm disorders
- Antioxidant properties
What Research Shows
Good evidence for jet lag and circadian rhythm disorders. Modest evidence for general insomnia. Lower doses (0.5-3mg) are often as effective as higher doses.
Dosage Information
0.5-5mg 30-60 minutes before bed. Start low (0.5-1mg) - more isn't always better
Note: Optimal dosing may vary based on individual factors. Always follow product label instructions or consult a healthcare provider.
Side Effects
- Morning grogginess
- Vivid dreams
- Headache
- Dizziness
- Irritability
Drug Interactions
- Sedative medications
- Blood thinners
- Immunosuppressants
- Diabetes medications
- Birth control pills
Natural Sources
Products Containing Melatonin
Medical Disclaimer: This information is for educational purposes only and is not medical advice. Always consult a healthcare professional before taking any supplement, especially if you have medical conditions or take medications.