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Hormone

Melatonin

sleep hormone

A hormone your body makes in the dark that helps time your sleep. Supplements are used for jet lag and delayed sleep timing.

Evidence: Moderate

Evidence by use: Moderate for jet lag and delayed sleep timing; limited for chronic insomnia. Melatonin may be better than placebo for jet lag after eastward flights. In delayed sleep-wake phase disorder, one trial found people fell asleep about 34 minutes earlier. For chronic insomnia, guidelines say there is not enough strong evidence, and cognitive behavioral therapy is preferred.

At a glance

Typical studied dose
Commonly 0.5-5 mg taken about an hour before the desired bedtime. NCCIH does not set a standard dose, and doses in supplements are often higher than the body makes naturally.

Food sources

Animal sources
Tiny amounts in eggs and fish.
Plant sources
Tiny amounts in tart cherries, nuts, and some grains.

Background and testing

This is not an essential nutrient, so there is no deficiency to diagnose.

Who tends to use it
Shift workers, frequent travelers, people with delayed sleep timing.
How it is tested
No routine test. Sleep problems are evaluated by a clinician.

Supplement forms

Common forms
Tablets, capsules, gummies, liquids, sublingual and extended-release products.
More effective
Low doses from a third-party-tested brand, timed correctly (about an hour before bed, or per jet-lag advice).
Less effective
High doses 'for deeper sleep'; products not independently tested. A 2023 study found 22 of 25 gummy products were inaccurately labeled, with melatonin from 74% to 347% of the labeled amount, and 26% of products contained serotonin.

Safety, interactions and halal notes

Safety and interactions
Short-term side effects are mild (headache, dizziness, nausea, sleepiness). Long-term safety information is lacking. Children can overdose accidentally: CDC data cited by NCCIH showed about 11,000 emergency department visits for unsupervised pediatric ingestion (2019-2022). Keep out of children's reach.
Who should avoid it or ask a clinician first
People with epilepsy or on blood thinners need medical supervision; pregnancy and breastfeeding have no safety research; not recommended for people with dementia; older adults may have prolonged daytime drowsiness.
Halal note
Most melatonin is synthetic. Check gummy base (gelatin vs pectin), flavorings and capsule shell for halal certification.

Frequently asked questions

How much melatonin should I take?

There is no standard dose. Research uses a range of about 0.5-5 mg, and lower doses are usually tried first. Discuss with a clinician.

Is melatonin safe for children?

Children can overdose easily and long-term data are limited. Only use it under pediatric guidance.

Sources

  1. Melatonin: What You Need To Know (NCCIH)

← Back to the full nutrient guide

This page is for education only and is not medical advice. These statements have not been evaluated by the Food and Drug Administration. Supplements are not intended to diagnose, treat, cure or prevent any disease. Talk to a qualified clinician before starting a supplement, especially if you are pregnant, breastfeeding, take medicine or have a medical condition. Daily needs are US reference intakes for adults 19-50.

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