Melatonin
The sleep hormone, taken as a supplement to help you fall asleep more quickly and reset your internal clock (jet lag, night shifts).
Benefits
- Reduces the time it takes to fall asleep
- Helps reset the body clock (jet lag, shift work)
- May improve the perceived quality of sleep
Precautions
Do not take before driving or operating machinery. Exercise caution if you are undergoing treatment (with anticoagulants, antidepressants or immunosuppressants), or if you are pregnant or breastfeeding: seek medical advice. Start with the lowest dose.
Recommended dosage
0.5 to 2 mg, 30 to 60 minutes before going to bed
Did you know?
In older people, it is recommended to use the lowest possible dose of immediate-release melatonin in order to better mimic the natural circadian rhythm and avoid excessively high blood levels.
What the studies say
This systematic review and meta-analysis of randomised clinical trials examined the effect of melatonin supplementation on sleep quality in adults with various medical conditions. The results indicate that melatonin has a significant effect on improving sleep quality, as measured by the PSQI index. This positive effect was observed in particular among people with respiratory diseases, metabolic disorders and primary sleep disorders.
Fatemeh G, Sajjad M, Niloufar R, Neda S, Leila S, Khadijeh M. — (2022) — View the source study
For information only: not a substitute for medical advice. Dietary supplements are not a replacement for a varied, balanced diet. Learn more