Melatonin is a hormone naturally produced by the pineal gland in the brain that regulates the sleep-wake cycle.
Adults: 1-3mg taken 30-60 minutes before bedtime.
Strong evidence from multiple high-quality studies.
Methodology
Meta-analysis of randomized controlled trials
Participants
1683 subjects
Key Outcomes
Melatonin significantly reduced sleep onset latency and improved sleep quality.
Ferracioli-Oda E, et al. PLoS One. 2013;8(5):e63773.
Search for this study title in Google Scholar to find the full research paper.
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.