ingestible · for sleep & insomnia relief
Melatonin
Reviewed by the Nimbera editorial team · Last updated May 2026
How to use
Start with the lowest effective dose: 0.5-1 mg taken 30-60 minutes before bed. If needed, increase to 3-5 mg. For jet lag or shift work, timing matters most - take 3 hours before your target bedtime in the new time zone. Use short-term (up to 4 weeks) or intermittently.
How it works
Melatonin is a hormone naturally produced by the pineal gland in response to darkness that signals to the brain that it is time to sleep. Supplemental melatonin reinforces this signal, helping shift the circadian clock and reduce time to sleep onset.
Where to buy
Natrol Melatonin 1 mg (most pharmacies and grocery stores), Life Extension Melatonin (Amazon, iHerb), Pure Encapsulations Melatonin 0.5 mg (Amazon) - lower doses preferred.
Typical cost: $5-$15 for 60-180 tablet bottles.
Safety notes
Start low (0.5-1 mg) - higher doses do not produce better sleep and may cause morning grogginess, headache, or dizziness. Do not drive after taking. May interact with blood thinners, immunosuppressants, and diabetes medications. Avoid long-term daily use without medical guidance. Consult a doctor before use in children or if you have autoimmune conditions.
Drug & supplement interactions
- Always tell your doctor or pharmacist about any supplements you take.
- Interactions can occur with prescription medications, blood thinners, and immunosuppressants.
- Herbal remedies can affect how the body absorbs or metabolises drugs.
- Check drugs.com interactions checker before starting.
Clinical source
Cruz-Sanabria et al., Optimizing melatonin dose & timing: dose-response meta-analysis, J Pineal Res, 2024This information is compiled from primary clinical literature and is for informational purposes only. It is not a substitute for professional medical advice. Read our full disclaimer.