Also known as: N-acetyl-5-methoxytryptamine
A hormone your body makes in the evening to signal it's time to sleep. As a supplement it shifts the timing of your body clock more than it acts as a sedative.
Common forms: Tablets · Gummies · Sublingual · Extended-release
Draft summary, not yet reviewed by a qualified health professional · Last updated 2026-11-03
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This information is for education only and is not medical advice, diagnosis, or treatment. Supplements can interact with medications and health conditions. Check with your doctor or pharmacist before starting anything, especially if you take medication, are pregnant or breastfeeding, or have a health condition. These statements have not been evaluated by the FDA; supplements are not intended to diagnose, treat, cure, or prevent any disease.
A Cochrane review found melatonin taken close to the target bedtime at the destination reduced jet lag symptoms, especially when flying east across 5 or more time zones.
A meta-analysis of 19 trials found melatonin shortened the time to fall asleep by about 7 minutes and increased total sleep by about 8 minutes. Effects are modest but did not fade with continued use.
A meta-analysis found improved self-rated sleep quality in some groups (e.g. people with metabolic or respiratory conditions and sleep disorders) but not consistently across populations.
Not enough safety data — avoid unless your provider recommends it.
This list covers common medication classes only and is not exhaustive.
Look for third-party testing seals (USP Verified, NSF Certified, or Informed Choice) and match the form and dose used in studies.