NSTK · 01.2026Independent supplement reference
NutriStack
Edition 1.0Updated July 13, 2026

Melatonin

Hormone ·Exploratory record · not publication-reviewed ·Updated July 13, 2026

The body's primary sleep-regulating hormone. Also a potent antioxidant with neuroprotective properties. Most people use doses far higher than needed.

Evidence tier
Strong
Indexed sources
20 2007–2025
Interactions
0
Cost / month
$0.60 budget
Read the sources → Compare profiles
Publication status

Exploratory record, not a reviewed medical publication.

See the editorial and medical-review policies for the publication gate.

This generated database record has not completed a claim-level review by a qualified human medical reviewer. Bibliography links and evidence labels are not approval. The page remains available for reference and is excluded from search indexing.

In short

What the research says.

A quick, data-only summary. The full evidence, dosing, and sources are below.

Melatonin is a hormone most often used for sleep onset, circadian rhythm regulation, jet lag. NutriStack rates the overall evidence as strong. A typical adult dose is 0.3–3 mg (lower is often better), commonly taken as low-dose (0.3-1mg) for sleep onset; extended-release for sleep maintenance. This profile indexes 20 sources.

What it's good for
  • Sleep onset3,9
  • Circadian rhythm regulation17,5
  • Jet lag
  • Antioxidant16
  • Neuroprotection
What to watch for
  • Morning grogginess (dose too high)
  • Vivid dreams
  • Headache
  • Autoimmune conditions
  • Seizure disorders6,10

The bottom line

Evidence rating strong. Most-documented uses: sleep onset, circadian rhythm regulation, jet lag. 20 sources indexed (2007–2025), with 0 interaction records on file.

The science

How it works, mechanistically.

Core mechanism

Binds to MT1 and MT2 melatonin receptors in the suprachiasmatic nucleus (SCN), signaling darkness and initiating sleep cascade. MT1 promotes sleepiness; MT2 shifts circadian phase. Also a direct free radical scavenger (neutralizes hydroxyl radicals) and stimulates antioxidant enzyme production.1,2

Class
Sleep Hormone
Found in food
Tart cherries, Walnuts, Tomatoes
Low-status signs
Insomnia, Delayed sleep onset
Dosing

Dosing & protocol.

Common range
0.3–3 mg (lower is often better)
Recommended form
Low-dose (0.3-1mg) for sleep onset; extended-release for sleep maintenance

Take 30-60 minutes before desired sleep time. Less is more, 0.3mg is often optimal.1,3

Cost

What it actually costs.

Real-world pricing across three quality tiers. Assumes Immediate Release.

BudgetBest value
$0.60 /mo
$0.02 per dose
Mid
$2.40 /mo
$0.08 per dose
Premium
$4.50 /mo
$0.15 per dose

Assumes a 1-3 mg bedtime dose. Melatonin is cheap; premium pricing usually reflects timed-release tablets or branded sleep blends. Updated 2026-04-02.

From food

The same dose, as food.

How much you'd eat to match a supplemental dose.

0.3-3 mg melatonin
Tart cherries, walnuts, tomatoes, rice, goji berries, and pistachios contain melatonin, but normal servings are usually far below a 0.3-3 mg supplement.

Food melatonin is trace-level and not a reliable substitute for supplemental dosing.

Safety

Full safety detail.

Side effects

  • Morning grogginess (dose too high)
  • Vivid dreams
  • Headache
  • Daytime sleepiness

Contraindications

  • Autoimmune conditions
  • Seizure disorders6,10
  • Depression (may worsen)
  • Sedative medications
  • Pregnancy/breastfeeding
Sources

Sources, by evidence tier.

Numbered references. Citations throughout the page link here.

Meta-analyses & systematic reviews

13

Reviews & position papers

4
  • 14Adverse events in long-term studies of exogenous melatoninPMIDMenczel Schrire Z et al. · J Pineal Res · 2022

    Long-term melatonin causes only mild adverse events comparable to placebo; most common: daytime sleepiness (1.66%), headache (0.74%), dizziness (0.74%).

  • 15The Safety of Melatonin in HumansPMIDAndersen LP et al. · Clin Drug Investig · 2016

    Short-term use is safe even in extreme doses; only mild adverse effects (dizziness, headache, nausea, sleepiness) reported.

  • 16Melatonin as an antioxidant: under promises but over deliversPMIDReiter RJ et al. · J Pineal Res · 2016

    Melatonin is a direct free radical scavenger, stimulates antioxidant enzyme production, and has been effective against oxidative stress in human trials.

  • 17Melatonin as a circadian rhythm regulator in shift workers: a randomized controlled trialLiira J, Verbeek JH, Costa G et al. · Cochrane Database · 2014

Observational studies

1
  • 18Prolonged-release melatonin for insomnia: an open-label, long-term safety study in older adultsLemoine P, Nir T, Laudon M et al. · J Pineal Res · 2007

Reference material

2
FAQ

Common questions.

Quick answers about Melatonin, drawn from the data on this page.

What is Melatonin?

The body's primary sleep-regulating hormone. Also a potent antioxidant with neuroprotective properties. Most people use doses far higher than needed.

What is Melatonin used for?

Commonly cited benefits of Melatonin include: Sleep onset; Circadian rhythm regulation; Jet lag; Antioxidant; Neuroprotection. NutriStack rates the overall evidence as strong.

What is a typical dose of Melatonin?

A typical adult dose of Melatonin is 0.3–3 mg (lower is often better). The commonly recommended form is Low-dose (0.3-1mg) for sleep onset; extended-release for sleep maintenance. These are general ranges, not personalized advice; confirm the right dose with a clinician.

What are the side effects of Melatonin?

Reported side effects include morning grogginess (dose too high), vivid dreams, headache, daytime sleepiness. This is educational information; check with a healthcare professional before use.

How strong is the evidence for Melatonin?

NutriStack rates this as Strong, meaning multiple high-quality meta-analyses or systematic reviews converge on the same finding. Full tier criteria are at https://nutristackapp.com/methodology/evidence-tiers.

Use this with your stack

Melatonin in NutriStack.

Add it to your stack, see how it interacts with everything else you take, and get a Stack Score that updates the moment it does.

Download on the App Store → Read the methodology

NutriStack is an informational and organizational tool, not a medical service, and not a substitute for professional advice. Always consult a qualified healthcare professional before starting, stopping, or changing any supplement or medication.