Caffeine vs Melatonin
Performance vs Sleep · evidence-backed comparison
- • Caffeine has the broader effect profile across the 9 effect categories.
- • Caffeine has higher bioavailability (better absorption).
Side-by-side traits
| Trait | Caffeine | Melatonin |
|---|---|---|
Category | Performance | Sleep |
Active compound | 1,3,7-trimethylxanthine | N-acetyl-5-methoxytryptamine |
Form available | Powder, Capsule, Tablet | Capsule, Tablet, Liquid, Gummy |
Source | synthetic | synthetic |
Typical dose | 100–300 mg | 0.3–3 mg |
Dose range | 100–300 mg | 0.3–3 mg |
Loading protocol | — | — |
Best taken with | water | 30–60 min before bed |
Best time of day | morning | evening |
Bioavailability How efficiently the body absorbs and utilizes the compound. | Very High (5/5) | Moderate (3/5) |
Onset time | Acute: 30–60 min | Acute: 30–60 min |
Half-life | 5–6 hours (plasma) | 20–50 min |
Evidence level Quality and quantity of human research. | Strong (multiple RCTs / meta-analyses) | Strong (multiple RCTs / meta-analyses) |
Overall effect Subjective effect magnitude. | High (4/5) | Moderate (3/5) |
Muscle / strength | Low (2/5) | Very Low (1/5) |
Physical energy | Very High (5/5) | Very Low (1/5) |
Focus / cognition | Very High (5/5) | Very Low (1/5) |
Mood / stress | High (4/5) | Low (2/5) |
Sleep quality | Very Low (1/5) | Very High (5/5) |
Immunity | Low (2/5) | Low (2/5) |
Recovery Post-exercise recovery support. | Very Low (1/5) | Moderate (3/5) |
Longevity / healthspan | Moderate (3/5) | Moderate (3/5) |
Safety rating 5 = exceptionally well-tolerated; 1 = significant risk profile. | High (4/5) | High (4/5) |
Price per serving Approximate USD per typical daily dose. | $0.05 | $0.05 |
Vegan friendly | Yes | Yes |
Gluten free | Yes | Yes |
3rd-party tested | Yes | Yes |
About Caffeine
The most effective legal performance booster. Boosts strength, endurance, focus, and pain tolerance — but tolerance builds within weeks.
About Melatonin
Pineal-gland hormone that signals 'night-time' to the body. Most useful for jet lag and shifted sleep schedules; lower doses (0.3 mg) often work better than 5–10 mg.
Vetted brands, third-party testing, ships worldwide.
Vetted brands, third-party testing, ships worldwide.
Caffeine safety
Common side effects:
- • Jitters
- • Insomnia
- • Increased heart rate
- • GI upset
Avoid if:
- • Anxiety disorders
- • Heart arrhythmias
- • Pregnancy (limit 200 mg/day)
Drug interactions:
- • MAOIs
- • Theophylline
- • Birth control
Melatonin safety
Common side effects:
- • Vivid dreams
- • Morning grogginess (high doses)
- • Headache
Avoid if:
- • Autoimmune disease
- • Pregnancy
- • Driving for hours after
Drug interactions:
- • Birth control
- • Anticoagulants
- • Antidepressants
- • Diabetes meds
Common uses
- • Energy
- • Pre-workout
- • Focus
- • Fat loss
Stacks well with: L-Theanine, Creatine Monohydrate, Beta-Alanine
Common uses
- • Jet lag
- • Shift work
- • Sleep onset
- • Circadian rhythm
Stacks well with: Magnesium Glycinate, Glycine
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Medical disclaimer
SupplementDuel is for educational purposes only and is not medical advice. Consult a physician before starting, stopping, or combining supplements — especially if you are pregnant, breastfeeding, take prescription medication, or have a chronic condition.