OtherNo.061
Melatonin
Sleep onset, jet lag, shift-work schedules.
Typical / RDA0.5–5 mg
Upper limitNo formal UL
EvidenceModerate
How to take it
Timing 30–60 min before bedFood Empty-ishForm Immediate release
What to know
A hormone, not a sedative — it shifts your clock rather than knocking you out. Lower doses (0.5–1 mg) often work as well as high ones. Best for jet lag and delayed sleep timing.
Interactions & cautions
- Can add to sedatives and some BP / diabetes meds.
- Use for timing problems, not as a nightly crutch.
Do you actually need it?
Jet lag or shift work? Most useful here, short-term.
Reference values: NIH Office of Dietary Supplements, adult general population. Educational information only — not medical advice. Confirm with a healthcare professional.