Melatonin is a signalling hormone (not a sedative). Best evidence is for jet lag, shift work, and circadian rhythm disorders. Most adults benefit from much lower doses than typically sold.
Melatonin was highly effective for jet lag from eastward travel across 5+ time zones. Doses 0.5-5 mg performed similarly, lower doses sufficient.
Low-dose (0.3 mg) melatonin matched physiological levels and improved sleep without next-day grogginess. Higher doses (5 mg) caused next-day fatigue.
Low-dose melatonin successfully advanced sleep timing and improved sleep onset latency by ~34 minutes in delayed sleep phase disorder.
We prioritize randomised controlled trials and meta-analyses over single observational studies. Animal and in-vitro data are listed as "mechanistic", they suggest direction, not human effect size.
We don't cherry-pick favourable studies, omit conflicting evidence, or cite industry-funded trials without flagging the conflict of interest where known.
The research is one thing, what to take, at what dose, paired with what, is another. We compose stacks that turn the evidence into a daily routine.
Studies referenced are real published research. Summaries are paraphrased for accessibility, for exact methods and full text, click through to PubMed. Educational use only, not medical advice. Consult a qualified clinician before starting any new supplement.