Melatonin

Very High Research Quality

Description

Melatonin is a hormone naturally produced by the body, commonly used to regulate sleep-wake cycles.

Benefits

Evidence-supported benefits:

Effective in reducing sleep latency and improving sleep quality

Claimed benefits (insufficient evidence):

Improved sleep quality (claimed)

Reduced insomnia symptoms (claimed)

Recommended Usage

1-5 mg, 30 minutes before bedtime.

Research Quality

5/5

Strong evidence from multiple high-quality studies.

Research Evidence

Meta-analysis: melatonin for the treatment of primary sleep disorders2013

Ferracioli-Oda E, et al.

Methodology

Meta-analysis

Participants

0 subjects

Key Outcomes

Confirmed improved sleep quality and reduced sleep latency across 19 studies

Ferracioli-Oda et al. (2013). PLoS One

Melatonin for treatment of sleep disorders2005

Brzezinski A, et al.

Methodology

Review

Participants

0 subjects

Key Outcomes

Highlighted efficacy in managing insomnia

Brzezinski et al. (2005). Sleep Medicine Reviews

Prolonged release melatonin in the treatment of primary insomnia: evaluation of the age cut-off for short- and long-term response2010

Wade AG, et al.

Methodology

Randomized controlled trial

Participants

791 subjects

Key Outcomes

Demonstrated improved sleep quality

Wade et al. (2010). Current Medical Research and Opinion

Disclaimer: This information is for educational purposes only and not intended as medical advice. Please consult with a healthcare professional before taking any supplements, especially if you have underlying health conditions or are taking medications.