Considering Supplementing With Melatonin?

Melatonin is widely available as a supplement, with doses usually far exceeding what our bodies make naturally ­— even when production is at its peak. Circumstances such as cancer treatment warrant taking high doses under a physician’s care, but for most of us, less is more, says Deanna Minich, PhD, CNS, IFMCP.

“We produce less melatonin as we get older, so I think a physiological dose of 0.3 to 1 milligram is reasonable to ‘patch the gap,’” she says.

Research supports her suggestion. An older MIT study determined that 0.3 mg of melatonin was more effective at treating insomnia than the typical drugstore dose of 3 mg. It also found that the higher dose elevated circulating melatonin levels during the day, causing a hangover effect.

For jet lag, however, the reverse is true. Studies suggest that a dose of 5 mg helps people fall asleep faster and sleep better than 0.5 mg but that more than 5 mg had no additional benefit.

For daily use, Minich recommends starting with 0.3 mg, taken about 30 to 60 minutes before bedtime. If you feel groggy in the morning, you may need to take it earlier, about two to three hours before bed.

She also recommends opting for plant melatonin over synthetic versions. A study published in Molecules in 2021 found the plant-derived molecule in the brand Herbatonin to be more anti-inflammatory and better at free-radical scavenging. (Minich is the chief science officer for Symphony Natural Health, which produces Herbatonin and whose cofounder helped author the study.)

Melatonin supplements aren’t for everyone. They can interact with medications, including blood thinners, blood-pressure drugs, and immunosuppressants. And anyone who is pregnant, breastfeeding, or managing a hormone-related or autoimmune disorder should speak with their healthcare provider before use.