Melatonin
SleepPineal-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.
sleep-onsetjet-lagcircadian
Typical dose
0.3–3 mg
Evidence
Strong (multiple RCTs / meta-analyses)
Onset time
Acute: 30–60 min
Half-life
20–50 min
Forms
Capsule, Tablet, Liquid, Gummy
Source
synthetic
Best taken with
30–60 min before bed
Best time of day
evening
Bioavailability
3/5
Safety rating
4/5
Price per serving
$0.05
Vegan / GF / 3rd-party
✓ / ✓ / ✓
Common uses
- • Jet lag
- • Shift work
- • Sleep onset
- • Circadian rhythm
Effect profile
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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
Related sleep supplements
Medical disclaimer
SupplementDuel is for educational purposes only and is not medical advice. Consult a physician before starting, stopping, or combining supplements.