TargetedSleep, stressVegan form available
Melatonin
Not a sedative but a timing hormone: low doses help jet lag and shifted rhythms; the 5–10 mg on shelves is a tenfold overdose.
4/5· RCTs / large cohortsEstimated monthly cost: ≈ 4 €
Dose
0.3–1 mg; for jet lag 0.5–3 mg in the destination evening.
Timing
30–60 minutes before bed, in the dark.
⚠ Cautions
Not a long-term fix for chronic insomnia (CBT-I is first-line). Pregnancy, autoimmune disease: ask a doctor.
What it is
The pineal gland's darkness hormone; production drops markedly after 50.
What the evidence shows
Meta-analysis: sleep onset 7 minutes sooner, total sleep 8 minutes longer — modest but real. The physiological 0.3–0.5 mg dose works as well as large ones with less grogginess.
Goals
Sleep
Last reviewed: 6 September 2026
This site is educational and does not replace medical advice. Start any supplement or drug only after consulting a doctor or pharmacist.