Melatonin
The body's natural sleep hormone. Low-dose supplementation can help with jet lag, shift work, and difficulty falling asleep. Not a sedative — it signals the brain that it's time to sleep.
Pharmacists & Nutrition Researchers · Updated March 2026
0.3–3 mg
Dosage
evening
Timing
Strong
Evidence
1 cited
Studies
Benefits of Melatonin
Reduces time to fall asleep (sleep onset latency)
Helps with jet lag and shift work adaptation
May improve overall sleep quality
Potent antioxidant
May support healthy aging
How Melatonin Works
Melatonin binds to MT1 and MT2 receptors in the suprachiasmatic nucleus (the brain's master clock), signaling darkness and promoting sleep onset. It also has direct antioxidant properties, scavenging free radicals and stimulating antioxidant enzymes.
Recommended Dosage
Less is more with melatonin — 0.3-0.5mg is often as effective as 3-5mg with fewer side effects. Take 30-60 minutes before desired sleep time. Sublingual tablets absorb faster. Avoid screens for 30 minutes after taking. Extended-release helps with staying asleep; immediate-release helps with falling asleep.
Who Should Avoid Melatonin
Key Research
Melatonin for sleep disorders meta-analysis (2013)
Melatonin reduced sleep onset latency by 7 minutes and increased total sleep time by 8 minutes on average
DOI: 10.1371/journal.pone.0063773Recommended Melatonin Brands in India
Pure Encapsulations Melatonin 3mg
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Nutrabud Melatonin Sleep Gummies
Nutrabud
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Works Well With
Frequently Asked Questions
What is Melatonin used for?
The body's natural sleep hormone. Low-dose supplementation can help with jet lag, shift work, and difficulty falling asleep. Not a sedative — it signals the brain that it's time to sleep.
What is the recommended dosage of Melatonin?
The clinically studied dosage range is 0.3–3 mg per day. Less is more with melatonin — 0.3-0.5mg is often as effective as 3-5mg with fewer side effects. Take 30-60 minutes before desired sleep time. Sublingual tablets absorb faster. Avoid screens for 30 minutes after taking. Extended-release helps with staying asleep; immediate-release helps with falling asleep.
When is the best time to take Melatonin?
Melatonin is best taken in the evening. Less is more with melatonin — 0.3-0.5mg is often as effective as 3-5mg with fewer side effects. Take 30-60 minutes before desired sleep time. Sublingual tablets absorb faster. Avoid screens for 30 minutes after taking. Extended-release helps with staying asleep; immediate-release helps with falling asleep.
Is Melatonin safe?
Melatonin is generally considered safe at recommended dosages. However, it may be contraindicated for: Autoimmune conditions (melatonin stimulates immune function), Depression (may worsen in some individuals), Seizure disorders, Pregnancy and breastfeeding. Always consult a healthcare professional before starting any supplement.
Is Melatonin vegetarian?
Melatonin supplements are available in vegetarian form. Check the specific product label for capsule ingredients.
Can I take Melatonin with other supplements?
Be aware of these interactions: Enhances sedative effects of benzodiazepines and sleep medications. May increase blood pressure medication effects. May interact with immunosuppressants. Fluvoxamine dramatically increases melatonin levels
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