Melatonin
For jet lag or acute sleep-onset difficulty. Data favor low doses (0.3–1mg) over high doses.
Typical dose
0.3–3mg, 30–60 min before bed
Timing
30–60 min before bed
Monthly cost (approx.)
~$3
Primary goals
recovery · health
Scientific Evidence
Papers Forgestack cites for Melatonin recommendations. Each link goes to PubMed or an official society source.
- Meta-AnalysisTier 1
Ferracioli-Oda et al. 2013 · PubMed / Source
- Meta-AnalysisTier 1
Costello et al. 2014 · PubMed / Source
- ReviewTier 1
Auld et al. 2017 · PubMed / Source
Side Effects & Cautions
- common
Morning grogginess, headache or dizziness — worse at higher doses
- rare
Chronic use may blunt endogenous melatonin production
Consult a physician or pharmacist if in doubt. Forgestack does not provide medical advice.
Interactions
Anticoagulants
May influence bleeding risk — consult your physician.
Immunosuppressants
Immunomodulatory action can interfere with the drug.
Benzodiazepine sedatives
Sedation can stack with benzos.
Where to Buy
The links below are affiliate links. Your price does not change.
Whether this supplement should be your top priority depends on your goal and current stack.