Other
Melatonin — timing, dose & interactions
Hormone that signals darkness to the body clock. Helps with jet lag and shifting sleep timing; effects on insomnia are modest.
Timing
When to take it
30–60 minutes before bed. Low doses (0.3–1 mg) often work as well as high ones.
Interactions
Melatonin with other supplements
No documented supplement interactions in our dataset.
Safety
Medications & health conditions
CautionSedatives or sleep medication
Melatonin adds to sedation. Combining with sleep medications or benzodiazepines can increase next-day drowsiness.
Mechanism-based
CautionPregnant or breastfeeding
Melatonin in pregnancy: not studied. There's a lack of research on safety in pregnancy and breastfeeding.
Mechanism-based
Buying guide
What to look for on the label
Melatonin
- Low-dose tablets (0.3–1 mg)
- Third-party tested — product content varies widely
FAQ
Common questions
When is the best time to take Melatonin?
Bedtime. 30–60 minutes before bed. Low doses (0.3–1 mg) often work as well as high ones.
Should Melatonin be taken with food?
It can be taken with or without food. 30–60 minutes before bed. Low doses (0.3–1 mg) often work as well as high ones.
Sources