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.

Questions people ask about melatonin

Melatonin and Magnesium: Interaction, Absorption, and SafetyMelatonin and magnesium are safe to take together for sleep and relaxation, with no absorption conflicts. Magnesium has a 350 mg supplemental upper limit.
What happens if you take too much melatonin?No formal upper limit exists for melatonin, but taking more than 5 mg can cause side effects without improving sleep quality.
Can you take L-theanine with melatonin for better sleep?L-theanine and melatonin are safe to combine for sleep, working through different pathways to promote relaxation and regulate your sleep cycle. Learn how to use them effectively.
Can you take 5-HTP and melatonin together for sleep?Combining 5-HTP and melatonin for sleep is generally not recommended due to overlapping effects and potential for excessive sedation. Understand their individual roles and risks.

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Reference values: NIH Office of Dietary Supplements, adult general population. Educational information only — not medical advice. Confirm with a healthcare professional.