Supplement / Sleep

Melatonin (physiologic dose)

Sleep onset hormone. 0.3–1 mg is physiologic — most commercial doses are 5–20x too high. Potent antioxidant. Anti-aromatase at higher doses. Circadian rhythm regulator with anti-aging properties.

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Educational reference only. This page does not diagnose, prescribe, or replace care from a licensed professional. Laws, availability, and clinical appropriateness vary by location.

Reference dose0.3–1 mg (physiologic). Max 5 mg for jet lag.

Half-life0.75 hours

Risk flaglow

Regulatory noteReview required

Side effects and watch-outs

Grogginess next morning (especially at high doses >5 mg)
Disrupted sleep architecture with chronic high doses
Hormonal effects at very high doses (>10 mg)
Generally very safe — most side effects from unnecessarily high commercial doses