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Melatonin (Low-Dose)

Sleep onset · jet lag · circadian rhythm

Strong evidenceVegan1,956 studies on PubMedRead the research
Written to our editorial standards · reviewed against published research· Updated 30 May 2026
Last reviewed: May 30, 2026

Melatonin: Sleep onset · jet lag · circadian rhythm. The body's master sleep hormone. Low physiological doses (0.3-0.5 mg) outperform high doses for sleep onset. Standard dose 0.3-0.5 mg, taken in the evening, about $7/month. Evidence rating: strong evidence.

Where to buy

Life Extension Melatonin 300mcg
Recommended
Life Extension, Melatonin
0.3-0.5 mg · Evening · ~$7/month

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All product options

Life Extension Melatonin 300mcgBestseller
Melatonin 300mcg
Life Extension
100 veg capsules · $8 · ★ 4.7
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Nutricost Melatonin 5 mgBest Value
Melatonin 5 mg
Nutricost
180 caps · $10 · ★ 4.5
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Swanson Melatonin 5 mgPremium
Melatonin 5 mg
Swanson
180 caps · $8 · ★ 4.5
Buy on iHerb →
NOW Foods Melatonin 3 mgBest Value
Melatonin 3 mg
NOW Foods
180 veg caps · $8 · ★ 4.8
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Life Extension Melatonin 300 mcgPremium
Melatonin 300 mcg
Life Extension
100 veg caps · $8 · ★ 4.7
Buy on iHerb →

What is Melatonin?

Melatonin is the hormone produced by the pineal gland that signals darkness to the body and initiates the sleep cycle. While commercial supplements often contain 3-10 mg, research consistently shows that low physiological doses of 0.3-0.5 mg are equally or more effective for sleep onset, with fewer next-day side effects like grogginess and vivid dreams. Melatonin is particularly useful for jet lag, shift work, and delayed sleep phase. It is best taken 30-60 minutes before bedtime. Long-term, low-dose use also shows promise for antioxidant and longevity-related benefits, though chronic high-dose use is not recommended.

The body's master sleep hormone. Low physiological doses (0.3-0.5 mg) outperform high doses for sleep onset.

Natural food sources

Where possible, get Melatonin from whole foods first. Common dietary sources include:

Tart cherriesPistachiosWalnutsGoji berries

Stacks that include Melatonin

☾
The Sleep Stack
Deeper sleep, fewer trips to the bathroom.

Best for your goal

Interactions

Other sleep & relaxation

5-HTP (Griffonia Seed)
Mood · sleep · serotonin precursor
Valerian Root
Sleep onset · mild anxiety
Chamomile (German)
Calm · sleep · digestion
Lavender (Oral, Standardized)
Calm · mild anxious feelings

Common questions

What is Melatonin?
Melatonin is the hormone produced by the pineal gland that signals darkness to the body and initiates the sleep cycle. While commercial supplements often contain 3-10 mg, research consistently shows that low physiological doses of 0.3-0.5 mg are equally or more effective for sleep onset, with fewer next-day side effects like grogginess and vivid dreams. Melatonin is particularly useful for jet lag, shift work, and delayed sleep phase. It is best taken 30-60 minutes before bedtime. Long-term, low-dose use also shows promise for antioxidant and longevity-related benefits, though chronic high-dose use is not recommended.
What is Melatonin used for?
Sleep onset · jet lag · circadian rhythm. The body's master sleep hormone. Low physiological doses (0.3-0.5 mg) outperform high doses for sleep onset.
What is the standard dose of Melatonin?
0.3-0.5 mg, typically taken in the evening. Approximate cost is $7 per month.
Who should avoid Melatonin?
Use extra caution, and speak to a clinician first, if you are pregnant or nursing, autoimmune condition.
How strong is the evidence for Melatonin?
Strong evidence for its primary uses. See the full study list on the research page.

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