The evidence shows moderate effectiveness for sleep disorders and high effectiveness for jet lag, with multiple studies supporting its use. However, individual responses may vary, and more research is needed on long-term effects.
Primary sleep disorders (sleep latency, total sleep time, sleep quality)Adults with primary sleep disorders (19 studies, n=1,683) · Meta-analysisModerate
Melatonin decreased sleep onset latency (−7 min), increased total sleep time (+8 min), & improved overall sleep quality vs. placebo; statistically significant but modest effect sizes.
Jet lag prevention & treatmentAdult air travelers crossing ≥5 time zones · Cochrane systematic review (10 RCTs)High
8 of 10 RCTs found significant reduction in jet lag symptoms with melatonin; 2–5 mg at local bedtime after eastward travel is effective. Timing of dose is critical — wrong timing delays adaptation.
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Built from your selected goals, constraints, diet, & the supplement evidence library. You can edit doses & timing.
Sleep Onset Support (Low Dose)
Supports sleep onset with minimal next-day grogginess.
Forms & usage▾
Take 2–5 mg 30 minutes before bedtime, ideally at local bedtime.