Melatonin
Evidence review
How Much Does Melatonin Improve Sleep Quality?
Melatonin at doses of 0.5 to 5 mg taken before bedtime can reduce sleep onset latency by approximately 30% in individuals with insomnia. (PMID: 38625388)
How Does Melatonin Work in the Body?
Melatonin regulates the sleep-wake cycle by binding to melatonin receptors in the brain, particularly the MT1 and MT2 receptors, which help signal the body to prepare for sleep.
What is the Recommended Melatonin Dosage Protocol?
| Phase | Dosage | Duration | Clinical Notes |
|---|---|---|---|
| Sleep Onset | 0.5–5 mg | 30 minutes before bedtime | Start with the lowest effective dose |
Clinical Contraindications and Liver Enzyme Interactions
Evidence-Based Product Evaluation: Which Melatonin to Buy?
Extraction Source / Form: Synthetic melatonin or plant-derived sources.
Formulation for Absorption: Look for formulations that include lipid co-factors for improved absorption.
Purity Verification: Ensure the product has been tested for purity and contains the stated amount of melatonin per serving.
Based on these clinical parameters, a high-quality melatonin supplement should provide 1–3 mg of synthetic melatonin, verified by independent third-party testing.
FAQ
Q: Does melatonin cause drowsiness the next day?
A: Melatonin can cause residual drowsiness in some individuals, especially at higher doses, due to its sedative effects.
Q: How long does melatonin take to work?
A: Melatonin typically takes about 30 minutes to 1 hour to induce sleep onset, depending on individual metabolism and dosage.
Q: Can melatonin be taken with antidepressants?
A: Interaction data is insufficient, but caution is advised as melatonin may affect the metabolism of certain antidepressants.
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