Melatonin (0.1-0.5 mg physiological dose)
What it is
At 0.1–0.5 mg, melatonin supplements achieve blood levels matching natural nighttime peaks (50–200 pg/mL). Small dose-response studies (Zhdanova 2001 and others) suggest 0.3 mg achieves physiological blood levels adequate for sleep onset; higher doses (5–10 mg) push levels 10–100× above physiological without clear added benefit and with more next-day grogginess. Chronic high-dose use may paradoxically suppress natural production. This low-dose form is the standard recommended in European, Canadian, and Australian guidelines. The standard 1–10 mg doses sold in US products are well above the effective physiological range.
Dose
0.1–0.3 mg for nightly sleep onset; 0.5 mg for jet lag. Take 30–60 minutes before desired sleep time.
Time of day & tips
Start with 0.1 mg and only increase to 0.3–0.5 mg if no effect. Keep room dark after taking. Avoid high-dose products (5–10 mg) — more is not better. 0.1 mg tabs or liquid are available. Works best as part of good sleep hygiene, not as a standalone sleep aid.
Cycling
Safe for continuous nightly use at physiological doses. No dependence or rebound shown at 0.1–0.5 mg. Does not suppress natural melatonin production unlike high doses.
Compare or learn more
Compare with another supplement →
Browse by symptom →
Open the full interactive view →