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Melatonin
What Melatonin is, what the NIH ODS fact sheet says the evidence supports, typical doses, timing, and the cautions that come with it.
Supplements are not medicines and this page is not medical advice. Doses that help one person can harm another — with medicines, kidney or liver conditions, pregnancy, or before surgery, talk to a clinician before starting anything. More is not better.
What it is
The hormone the brain releases in darkness to time sleep.
What the evidence supports
ODS: helps with jet lag and shift-work sleep problems, and can modestly shorten the time to fall asleep.
Dose and timing
Studied doses commonly 0.5-5 mg, taken 30-60 minutes before bed. Evening, before the intended sleep time.
Cautions
Start with the smallest dose that works; more is not better. Bright light suppresses your own melatonin — the supplement cannot fix a lit-up evening.
Interactions are the hidden risk: supplements can change how medicines work and vice versa. Give your clinician the full list before anything else.
Source: NIH Office of Dietary Supplements — Melatonin fact sheet · checked 2026-09-03
Frequently asked questions
What does Melatonin do?
The hormone the brain releases in darkness to time sleep.
Does Melatonin work?
ODS: helps with jet lag and shift-work sleep problems, and can modestly shorten the time to fall asleep.
How much melatonin should I take?
Studied doses commonly 0.5-5 mg, taken 30-60 minutes before bed. Evening, before the intended sleep time.
Is Melatonin safe?
Start with the smallest dose that works; more is not better. Bright light suppresses your own melatonin — the supplement cannot fix a lit-up evening. And the standing rule: tell your clinician everything you take — supplements interact with medicines.
Creatine
Studied doses: 3-5 g per day; loading protocols use about 20 g/day in 4 doses for 5-7 days.
Magnesium
RDA: men 400-420 mg, women 310-320 mg per day.
Vitamin D
RDA: 600 IU (15 mcg) to age 70, then 800 IU (20 mcg). UL 4000 IU.
Omega-3s (EPA/DHA)
No RDA for EPA/DHA; ALA: men 1.6 g, women 1.1 g per day. Many products supply 250-500 mg combined EPA+DHA per day.
Iron
RDA: men 8 mg, women 19-50 18 mg, pregnancy 27 mg per day.
Vitamin B12
RDA: 2.4 mcg per day.
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