Natrol Melatonin 10 mg Strawberry Review
Natrol Melatonin 10mg Fast Dissolve is a strawberry-flavored melatonin tablet sold on the Natrol website as Fast Dissolve Melatonin Tablets, 10mg (Strawberry Flavor). The product copy says it assists with occasional sleeplessness and helps you fall asleep faster, stay asleep longer and wake up feeling refreshed. The page describes it as a great tasting tablet that dissolves quickly and states that no water is necessary. The supplement panel lists Melatonin, 10 mg per serving. The other ingredients are Dextrose, Microcrystalline Cellulose, Cellulose Gum, Crospovidone, Maltodextrin, Glyceryl Behenate, Sucrose Esters of Fatty Acids, Gum Arabic, Beet Root Extract (color), Silicon Dioxide, Artificial Flavor, Sucralose and Menthol. The page lists these label claims: no artificial sweeteners, no synthetic dyes, no artificial flavors, non-GMO and no preservatives. The suggested use is one tablet for adults 30 minutes before bedtime, dissolved in the mouth or chewed before swallowing. The label states the product is not intended to treat insomnia or other sleep disorders. Adults should consult a physician before use if they are under 18, taking medication, have a medical condition, are pregnant or lactating, have an autoimmune condition or depressive disorder. Melatonin may cause drowsiness, so the label advises not driving, operating heavy machinery or drinking alcohol after taking it. Discontinue use if adverse reactions occur. It is for occasional short-term use only and should never substitute healthy sleep practices. Keep out of reach of children and store in a cool, dry place. The page also answers frequently asked questions about Natrol. It says Natrol supplements are made with high-quality ingredients, tested for safety, purity and strength, and produced in facilities following Good Manufacturing Practices. It says every batch is tested for ingredient accuracy, purity and safety, including heavy metals and microbes, and that independent labs are used for third-party testing. On melatonin, the FAQ says it is safe for most people for short-term or occasional use, is not habit-forming and does not cause dependence. Most people do not experience side effects, though some may have mild drowsiness or vivid dreams. It advises speaking with a doctor before regular use. The page shows an average rating of 4.3 out of 5 from 181 reviews, with a write-a-review option. A banner notes that this item is no longer available for online purchase, and a Find a Store option is offered for nearby retailers. Two related products appear in the More For You section, Extra Strength Magnesium 400mg and Ultra Sleep Botanical 3-in-1 Capsules 50ct, each listed at $18.99 with no reviews.
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Study, Trial or Testing Result Summary
Members Only62 human studies · 45 improved
Melatonin is the only active ingredient here, at 10 mg, well above the doses that worked in studies. Most of the adult trials tested a slow-release form at about 2 mg, not a fast-dissolving tablet like this one. A 2023 review of 22 trials with 4,875 adults with insomnia found melatonin beat placebo, but the gains were small: about 5 to 6 minutes faster to fall asleep and about 2% better sleep efficiency [1]. In adults 55 and older, a six-month trial found faster sleep onset with no loss of benefit over time, though younger adults did not benefit [2]. A three-week trial of 2 mg nightly in adults aged 55 to 80 improved sleep quality and morning alertness in 26% of people versus 15% on placebo [3]. Another trial in adults 55 and older saw about half respond, more often those with low natural melatonin [4]. In children and teens, melatonin helped them fall asleep faster and sleep longer [5]. However, a 2022 review of 24 trials found clear benefit in children but no significant benefit in adults with chronic insomnia [6]. Overall, benefits for adults are modest. Animal and cell studies are never counted.
See all 62 studies →Hide the studies
- In a review of 144 trials of 13,471 people with memory impairment, melatonin results for sleep were inconclusive, though lower doses may work better.Pharmacological and Non-Pharmacological Interventions to Improve Sleep in People with Cognitive Impairment: A Systematic…
- In 61 trials of 6,528 cancer patients and survivors, melatonin showed some insomnia benefit, but the evidence was less convincing than for cognitive behavioral therapy.Interventions for insomnia in cancer patients and survivors-a comprehensive systematic review and meta-analysis.
- In 22 trials of 4,875 adults with insomnia, prolonged-release melatonin beat placebo, shortening time to fall asleep by about 5 to 6 minutes and raising sleep efficiency by about 2%.Efficacy of melatonin and ramelteon for the acute and long-term management of insomnia disorder in adults: A systematic …
- A review of 29 trials of 1,913 hospitalized patients compared insomnia drugs including melatonin receptor agonists, but the abstract gives no specific melatonin result.Insomnia among hospitalized inpatients: A systematic review and network meta-analysis.
- In seven trials of 387 children and adolescents with trouble falling asleep, melatonin beat placebo, shortening time to fall asleep by about 0.36 hours and adding about 0.38 hours of sleep.Efficacy and safety of melatonin for sleep onset insomnia in children and adolescents: a meta-analysis of randomized con…
- In six trials of 322 adults (average age about 64) stopping meds over 4 to 10 weeks, melatonin did not help them stop and its effect on sleep quality was inconsistent.Read the study on PubMed (26547856) →
- In 17 studies of 284 people, melatonin cut time to fall asleep by 4 minutes, raised sleep efficiency by 2.2% and lengthened sleep by 12.8 minutes compared with placebo.Effects of exogenous melatonin on sleep: a meta-analysis.
- In four studies of 238 children with autism, melatonin shortened time to fall asleep, reduced night awakenings and lengthened total sleep compared with controls.Efficacy of Melatonin for Insomnia in Children with Autism Spectrum Disorder: A Meta-analysis.
- Across 24 placebo-controlled trials in chronic insomnia, melatonin helped children and adolescents fall asleep faster and sleep longer, but did not significantly improve sleep in adults.Efficacy of melatonin for chronic insomnia: Systematic reviews and meta-analyses.
- In a pooled analysis of 15 studies in healthy children, melatonin and light therapy were more effective than psychological interventions for time to fall asleep, but study methods varied widely.Non-pharmacological and melatonin interventions for pediatric sleep initiation and maintenance problems: A systematic re…
- In 6 crossover trials of 95 older adults with insomnia, melatonin at 0.5 to 6 mg shortened time to fall asleep in 4 studies and improved other sleep measures in 3, but self-rated sleep quality did not improve.Melatonin in elderly patients with insomnia. A systematic review.
- In four studies of adults with primary insomnia trying to stop meds or hypnotics, 64% to 78% of people taking melatonin fully stopped their medication, compared with 0% to 25% on placebo.Read the study on PubMed (32409111) →
- In six studies of people with cancer, oral melatonin at 3 to 20 mg for 10 days to four months improved sleep quality and insomnia in four studies, while two studies found no significant improvement in sleep quality.The effect of melatonin on sleep quality and insomnia in patients with cancer: a systematic review study.
- In a review of 15 reviews of alternative insomnia treatments in adults, melatonin reduced both self-reported and measured time to fall asleep, though overall study quality was low.Complementary and alternative treatments for insomnia disorder: a systematic umbrella review.
- In adults with primary insomnia, prolonged release melatonin over 6 months reduced time to fall asleep in people aged 55 and older compared with placebo, with no loss of benefit over time and mostly mild side effects, while people under 55 with low melatonin levels did not benefit.Nightly treatment of primary insomnia with prolonged release melatonin for 6 months: a randomized placebo controlled tri…
- In 354 adults aged 55 to 80 with insomnia, 3 weeks of 2 mg prolonged release melatonin versus placebo improved sleep quality and morning alertness in 26% versus 15% of people and shortened time to fall asleep by about 24 minutes versus 13 minutes.Efficacy of prolonged release melatonin in insomnia patients aged 55-80 years: quality of sleep and next-day alertness o…
- In 312 adults with insomnia, 10 days of a combined melatonin and diphenhydramine capsule worked better than either drug alone, while 3 mg melatonin by itself was less effective and caused fewer side effects.[Comparative study of the clinical efficacy and safety of the fixed dose combination Levroso Long with Melaxen and Diphe…
- In 170 adults aged 55 and older with primary insomnia, 3 weeks of 2 mg prolonged release melatonin versus placebo improved sleep quality and morning alertness, with no rebound insomnia or withdrawal symptoms after stopping.Prolonged-release melatonin improves sleep quality and morning alertness in insomnia patients aged 55 years and older an…
- In 160 children aged 4 to 10 with autism and sleep problems, 12 weeks of controlled-release melatonin improved sleep measures compared with placebo, and adding cognitive behavioural therapy gave a trend toward better results.Controlled-release melatonin, singly and combined with cognitive behavioural therapy, for persistent insomnia in childre…
- In elderly institutionalized people, drinking melatonin-enriched night-time milk for 8 weeks did not clearly change sleep quality beyond seasonal effects, but daytime and evening activity rose in one crossover period.Effect of melatonin-rich night-time milk on sleep and activity in elderly institutionalized subjects.
- In 125 children and adolescents with autism who had not improved with behavioral help, prolonged-release melatonin (2 mg raised to 5 mg) for 13 weeks increased nightly sleep by about 32 minutes and shortened time to fall asleep more than placebo, with 68.9 percent of the melatonin group reaching a meaningful response.Efficacy and Safety of Pediatric Prolonged-Release Melatonin for Insomnia in Children With Autism Spectrum Disorder.
- In 110 children aged 6 to 12 with chronic trouble falling asleep, 4 weeks of 5 mg melatonin given in the early evening versus placebo advanced sleep onset by about 42 minutes and reduced time to fall asleep by 25 minutes, with greater benefit in children whose body clock timing was later before treatment.Prediction of melatonin efficacy by pretreatment dim light melatonin onset in children with idiopathic chronic sleep ons…
- In 105 medication-free children aged 6 to 12 with ADHD and chronic sleep onset insomnia, 4 weeks of melatonin (3 or 6 mg by body weight) made sleep start about 27 minutes earlier and increased total sleep time, compared with placebo, but did not change behavior, cognition, or quality of life.Effect of melatonin on sleep, behavior, and cognition in ADHD and chronic sleep-onset insomnia.
- In 97 middle-aged adults with primary insomnia, 3 mg of fast-release melatonin taken for four weeks improved some measured sleep parameters, such as total sleep time and early morning waking, but did not change self-rated insomnia or sleepiness compared with placebo.Efficacy of melatonin for sleep disturbance in middle-aged primary insomnia: a double-blind, randomised clinical trial.
- In 74 adults with gum disease and primary insomnia, 10 mg of melatonin taken nightly for 2 months along with deep gum cleaning led to lower insomnia scores and lower salivary TNF-alpha levels than placebo over 6 months.Is dietary melatonin supplementation a viable adjunctive therapy for chronic periodontitis?-A randomized controlled clin…
- In 72 children aged 6 to 12 with anxiety disorders and insomnia, melatonin improved sleep habits more than placebo over six weeks, and it worked about as well as clonidine with no rise in side effects.Efficacy of clonidine and melatonin for treating insomnia in anxious children: a randomized comparison.
- In 60 healthy children aged 7 to 12 with sleep problems, one month of 3 mg melatonin nightly improved sleep onset, sleep maintenance, sleep duration and daytime performance more than placebo, with no side effects reported.The effect of treatment with melatonin on primary school aged children with difficulty in initiation and maintenance of …
- In patients with schizophrenia or bipolar disorder tapering off long-term meds, prolonged-release melatonin improved self-reported sleep quality compared with placebo, though it did not change objectively measured sleep efficiency in a smaller subgroup.Read the study on PubMed (27107670) →
- In 50 children with neurodevelopmental disabilities and treatment-resistant delayed sleep phase, a controlled-release melatonin dose of about 5 mg, adjusted upward as needed, improved total night sleep and time to fall asleep by about 30 minutes compared with placebo, and reduced family stress.A randomized, placebo-controlled trial of controlled release melatonin treatment of delayed sleep phase syndrome and imp…
- In 49 people with intellectual disability and chronic insomnia, 4 weeks of 5 mg melatonin (2.5 mg for children under 6) versus placebo shortened time to fall asleep, reduced night wakings, and increased total sleep time.Melatonin decreases daytime challenging behaviour in persons with intellectual disability and chronic insomnia.
- In 40 adults with schizophrenia and insomnia taking antipsychotics, a flexible melatonin dose of 3 to 12 mg per night (most often 3 mg) added for about 15 days improved sleep quality, depth and duration, reduced night waking and time to fall asleep, and improved mood compared with placebo, without morning hangover.Melatonin in schizophrenic outpatients with insomnia: a double-blind, placebo-controlled study.
- In 40 adults aged 55 and older with primary insomnia, 3 weeks of 2 mg prolonged-release melatonin shortened time to fall asleep by 9 minutes versus placebo, improved daytime alertness, and about half of users reported better sleep quality compared with 15% on placebo.The effect of prolonged-release melatonin on sleep measures and psychomotor performance in elderly patients with insomni…
- In 38 women aged 55 and older with insomnia, 6 weeks of 2 mg melatonin improved sleep quality scores within the melatonin group, but there was no significant difference in sleep quality compared with placebo, and no effects were found on arterial stiffness or mitochondrial DNA.Melatonin Supplementation for Six Weeks Had No Effect on Arterial Stiffness and Mitochondrial DNA in Women Aged 55 Years…
- In 34 people taking meds for insomnia, 6 weeks of 2 mg controlled-release melatonin helped 14 of 18 stop the drug, versus 4 of 16 on placebo, and sleep quality scores were higher.Read the study on PubMed (10665894) →
- In 32 women with jaw pain, 5 mg of melatonin nightly for four weeks improved sleep quality compared with placebo, alongside reduced pain.Analgesic and sedative effects of melatonin in temporomandibular disorders: a double-blind, randomized, parallel-group, …
- In 30 adults over 50 with or without poor sleep, a 0.3 mg melatonin dose taken 30 minutes before bed for one week restored sleep efficiency to normal and raised night melatonin levels, while placebo had no effect in controls; higher doses also helped sleep but caused lower body temperature.Melatonin treatment for age-related insomnia.
- In 27 stimulant-treated children with ADHD and trouble falling asleep, 30 days of 5 mg melatonin reduced time to fall asleep by about 16 minutes more than placebo, and combined sleep hygiene with melatonin was well tolerated.Sleep hygiene and melatonin treatment for children and adolescents with ADHD and initial insomnia.
- In 26 healthy older adults, 1 mg of melatonin nightly for four weeks improved morning restedness, sleep latency after waking at night, and a verbal learning test compared with placebo.Cognitive effects of exogenous melatonin administration in elderly persons: a pilot study.
- In 21 people with advanced cancer and insomnia, prolonged-release melatonin improved self-reported insomnia severity compared with placebo over about one week, though the small group size means this needs confirmation.Temazepam or Melatonin Versus Placebo for the Treatment of Insomnia in Advanced Cancer: A Three-Arm, Double-Blind, Phase…
- In 20 people with intellectual disability and insomnia, one week of 0.3 mg melatonin taken 30 minutes before bed restored sleep efficiency compared with placebo, and a lower 0.1 mg dose also improved sleep.Brief report: melatonin facilitates sleep in individuals with mental retardation and insomnia.
- In 19 patients with chronic schizophrenia and low melatonin output, 3 weeks of 2 mg controlled-release melatonin improved sleep efficiency compared with placebo (83.5% vs 78.2%), with the largest gain in those who slept poorly at baseline.Melatonin improves sleep quality of patients with chronic schizophrenia.
- In 15 adults with psychological insomnia, 5 mg of melatonin taken for one week did not change sleep timing or sleep quality compared with placebo, and any subjective improvement was minor.Melatonin and insomnia.
- In 12 elderly people with sleep maintenance insomnia, 0.5 mg of melatonin taken under the tongue at night for four nights per session did not improve any measured sleep quality measure compared with placebo, although it lowered body temperature.Effect of sustained nocturnal transbuccal melatonin administration on sleep and temperature in elderly insomniacs.
- In 10 adults with primary insomnia, melatonin at 0.3 mg or 1.0 mg taken for one week in a crossover trial did not improve sleep recordings, sleep quality or side effects compared with placebo.Treatment of primary insomnia with melatonin: a double-blind, placebo-controlled, crossover study.
- In 10 adults with persistent insomnia, 1 mg and 5 mg of melatonin did not change how quickly they fell asleep or how long they slept, and 1 mg delayed the start of dream-stage sleep, though participants rated their overall sleep quality as better.Melatonin administration in insomnia.
- In 10 children aged 6 to 11 with epilepsy, 9 mg of sustained-release melatonin for 4 weeks shortened the time to fall asleep by about 11 minutes and reduced wakefulness after sleep onset by about 22 minutes, compared with placebo, with no clear effect on seizures.Melatonin improves sleep in children with epilepsy: a randomized, double-blind, crossover study.
- In 8 children with Angelman syndrome and chronic insomnia, melatonin at 5 or 2.5 mg depending on age, given for about 4 weeks after a placebo-controlled phase, moved sleep onset earlier by 28 minutes, cut time to fall asleep by 32 minutes, and added 56 minutes of total sleep.Melatonin for chronic insomnia in Angelman syndrome: a randomized placebo-controlled trial.
- In patients with traumatic brain injury and insomnia, melatonin improved self-rated sleep quality, and those with poorer baseline sleep gained the most.Poorer sleep quality predicts melatonin response in patients with traumatic brain injury: findings from a randomized con…
- In 396 adults aged 55 or older with insomnia, 2 mg of controlled-release melatonin nightly for 3 weeks gave clinical response in about half of patients, and those with the lowest natural melatonin output responded more often (58% vs 47%).Nocturnal 6-sulfatoxymelatonin excretion in insomnia and its relation to the response to melatonin replacement therapy.
- In 60 post-stroke patients with trouble falling asleep, 21 days of melatonin reduced daytime sleepiness and shortened time to fall asleep compared with a control group, and cut the number of brief awakenings.[Melatonin in the correction of sleep in post-stroke patients].
- In 20 healthy young volunteers given artificial insomnia in a sleep lab for one night, bedtime melatonin shortened the time to fall asleep, reduced awakenings, and improved sleep efficiency compared with placebo.Sleep laboratory investigations on hypnotic properties of melatonin.
- In 13 chronic insomnia patients, 75 mg of melatonin taken at 10 PM for 14 days increased self-reported total sleep time and daytime alertness compared with placebo, though 7 of 13 said it had no significant effect on how they felt.The effects of exogenous melatonin on the total sleep time and daytime alertness of chronic insomniacs: a preliminary st…
- In seven totally blind people with free-running body clocks, 10 mg of melatonin taken nightly for three to nine weeks reset the clock to a 24-hour cycle in six of seven, and sleep became more continuous and efficient.Entrainment of free-running circadian rhythms by melatonin in blind people.
- In elderly insomniacs with low melatonin, one week of 2 mg sustained-release melatonin improved sleep maintenance, and fast-release melatonin improved sleep onset; benefits rose further after 2 months of 1 mg, and sleep worsened after stopping.Melatonin replacement therapy of elderly insomniacs.
- In a single-arm open-label pilot of 40 adults with mild-to-moderate insomnia, a daily capsule combining melatonin, vitamin B6 and herbal extracts for two weeks improved sleep quality scores from 5.4 to 7.3 out of 10, with shorter time to fall asleep and longer sleep, and no serious side effects.A combination of melatonin, vitamin B6 and medicinal plants in the treatment of mild-to-moderate insomnia: A prospective…
- In an open pilot study, 3 mg of melatonin at bedtime for 21 days improved sleep quality and reduced nighttime awakenings in patients with sleep disturbances, with or without depression, and reduced night-time agitation in dementia patients.Effect of melatonin in selected populations of sleep-disturbed patients.
- In 51 children who had taken melatonin for an average of 3.1 years at an average dose of 2.69 mg, sleep, puberty, and mental health scores did not differ from those of the general Dutch population of the same age.Evaluation of sleep, puberty and mental health in children with long-term melatonin treatment for chronic idiopathic chi…
- In a retrospective review of 32 children with chronic sleep problems, melatonin given about 1 hour before bedtime at an average of 2 mg for about 2 months led to partial or complete resolution of sleep problems in 90.6% of children, with no placebo group.Melatonin in children and adolescents with insomnia: a retrospective study.
- In sleep-deprived rats given 100 mg/kg of melatonin daily by mouth for 4 weeks, memory impairment was prevented and antioxidant enzyme levels in the hippocampus were restored. Sleep itself was not reported as measured, so this does not show that melatonin improved sleep.Chronic Melatonin Treatment Prevents Memory Impairment Induced by Chronic Sleep Deprivation.
- In rats, a nasal spray of melatonin packaged in tiny niosome carriers delivered melatonin to the brain at levels comparable to an injection and was reported to induce sleep. This was an animal pharmacokinetic study, and the dose was not stated.Intranasal melatonin nanoniosomes: pharmacokinetic, pharmacodynamics and toxicity studies.
- In a mouse study, a patch with melatonin-loaded microneedles that released the hormone on electrical command improved sleep. This was tested in mice, not people, and the dose was not stated.Digital automation of transdermal drug delivery with high spatiotemporal resolution.
- In rats with induced insomnia, melatonin-loaded silk microneedles that released the hormone over about 8 to 11 hours improved disrupted daily rhythms and reduced anxiety. This was an animal study, and the dose was not stated.Silk fibroin microneedles loaded with melatonin for circadian rhythm regulation.
Review Totals and Summary
Members Only58,287 reviews · 91% positive
Natrol Melatonin 10 mg Strawberry tablets get mostly positive feedback, with a few sharp complaints about taste and packaging. Across the stores that sell it, the product carries about 52,937 ratings. **What it did for buyers:** People mostly say it helps them fall asleep and stay asleep. One calls it "Fast fall in sleep" and "Very good for insomnia." Another reports a "full nights sleep. Restful sleep too!" The store summaries add that reviewers find the tablets effective for getting a good night's sleep, that they help buyers relax and drift off, and that one person describes "dreamy sleep" with no snoring. One family reviewer says it has "worked wonders" for many years. **What buyers complain about:** The main complaint is taste and how slowly the tablet dissolves. One reviewer on Walgreens says the 10 mg tablets taste horrible, numb the tongue a little and took a very long time to dissolve. Another says they do not dissolve easily. One buyer says they still wake up after a few hours, though they wonder whether that reflects them rather than the product. A long-time Natrol buyer also dislikes a new cap on the fast-dissolve bottles and wants the old one back. Natrol replied that it would pass the feedback on. One reviewer who had used the 5 mg tablets found the 10 mg dose was not right for them. **Taste, smell, size and form:** Opinions on taste split. One buyer says "I'm satisfied with the taste," and another lists the taste as perfect. Walgreens reviewers praise the fruity strawberry flavor, a quick melt under the tongue and no aftertaste. Others found the taste unpleasant. Size is liked: "small single dosage size, in a small size bottle." Another says it is "the best in size and dosage." The product is a single small 10 mg tablet that dissolves. **Value for money:** Buyers see it as fair. One says "good size for the price," and a Walgreens buyer calls it great and priced right. Store summaries say reviewers rate it well for value. **Who it suits and who it did not:** It seems to suit people who want a small, fast-dissolving tablet with a strawberry flavor and a clean ingredient list. One reviewer says "all natural ingredients," and another is happy with the ingredient quality. Packaging arriving sealed and in good condition also pleased buyers, and one calls it a "Wonderful package." It suited some people less: those who dislike the taste or numbing feeling, who do not want to wait for a slow-dissolving tablet, who find the new cap awkward, or who found 10 mg too strong and preferred a lower dose. Only the tablets are covered here. No other forms of the product, such as gummies, capsules or powder, appeared in the reviews, so none were included. The written feedback is a small sample next to the total number of ratings, so these themes reflect the visible comments only.
Biohacker Summary
Members Only4 of 10 recommend it
The panel is split on melatonin, the only ingredient they discussed: about half use or recommend it, and nearly all attach a caution. The most common reason is jet lag or travel, with several also using it to fall asleep, and a few mention fertility. Most who give a dose favor small amounts, from 0.3 milligrams up to 1 or 2 milligrams, with one saying to stay under 1 milligram, while two use 3 milligrams and one uses a high dose for the first nights of long trips. This product's 10 milligrams is far above those low doses, and two panelists specifically called over the counter doses too high. One suggested taking it 3 hours before bed, others said to optimize sleep habits first and use it sparingly, and warnings covered grogginess, dependence, long term use, less REM sleep in kids, and a study linking long term use to heart failure.
See all 10 biohackers →Hide the biohackers
Dr. Mark Hyman · Melatonin · neutral
- Explains that around 3 or 4 a.m., melatonin levels drop naturally, and if someone consistently wakes up then, it's likely they are running out of melatonin because they stayed up too late for their body's natural rhythm.
- Treats sleep as a non-negotiable part of their health routine, just like diet and exercise, and uses melatonin for recovery.
- Recommends low-dose melatonin (even half a milligram) for short-term use to help reset circadian rhythm, especially when traveling or experiencing schedule disruption, but not as a long-term solution.
- Mentions melatonin as something that actually helps with sleep.
- Explains that if serotonin gets to the brain, the pineal gland turns it into melatonin so one can sleep.
- Recommends melatonin, at a dose of 3 to 60 milligrams a day, for reducing reflux symptoms like heartburn or stomach pain, noting it can be as effective as a med without the side effects of meds.
- States that sometimes half a milligram to two milligrams of melatonin can be helpful for some people.
- Sometimes uses a little melatonin to help with sleep.
- Explains that melatonin is a key gatekeeper to autophagy and is involved in DNA repair, and its suppression by artificial light at night may contribute to cancer.
- Mentions that melatonin might be helpful for some people.
Dave Asprey · Melatonin · neutral
- Notes that rodent research suggests melatonin supports drainage machinery, but it is a timing signal and not the pump itself.
- Host Dave Asprey discusses a study linking long-term melatonin use to nearly double the heart failure risk and all-cause mortality, and advises against relying on it every night.
- Mentions taking melatonin to go to sleep at night.
- Warns that melatonin may help kids fall asleep, but a study found less REM sleep among children taking it, which supports memory, learning, and emotional processing.
- Mentions that people have probably tried melatonin to sleep better.
- Recommends melatonin to help set the body's sleep timing and notes that researchers found it increased a marker linked to DNA repair by 80% during sleep.
- States that melatonin only goes so far and doesn't tell the brain to stop spinning.
- Warns listeners to ramp up melatonin slowly if they choose to take it, as a meaningful number of people experience arrhythmia from high doses, and he personally ended up in the hospital after taking 40 milligrams due to skipped heartbeats.
- Notes that during a dark retreat, the brain makes high levels of melatonin.
- Warns that taking melatonin will not help if the brain is electrically awake, as it will only lead to feeling tired but wired.
Thomas DeLauer · Melatonin · uses
- Has stopped 'tough-guying' through situations where he needs sleep and now occasionally uses 1 or 2 milligrams of melatonin for jet lag or when he needs to ensure good sleep, such as when his family is sick. He finds that using it sparingly makes it effective.
- Warns that melatonin and other substances that bind to a med or GABA A receptors can sedate you into sleep and make you feel groggy upon waking, unlike glycine.
- Mentions that Dr. D'Agostino discusses interesting use cases where high dosages of melatonin have powerful antioxidant effects, calling it a remarkable compound and antioxidant in the body.
- States that people try melatonin for sleep, but it often doesn't solve the problem of waking up in the middle of the night.
- Warns against supplemental melatonin, calling it a blunt tool that overrides circadian signals, noting that over-the-counter doses are often ridiculously high and can lead to grogginess or dependence.
- Warns that melatonin, like other common sleep supplements, does not directly address the physiological issues of body temperature and brain restlessness, instead only nudging a hormone or sedating the user.
- States that melatonin can only rise meaningfully when cortisol is falling, and that artificial light after sunset can rob the body of melatonin during the night by keeping evening cortisol elevated.
- Advises against taking melatonin for sleep for most people, especially in high doses like 10 mg, which he considers a dramatic overdose. He uses it only for travel or sleep deprivation to reset circadian rhythm, taking 0.5 to 1 mg, but warns against taking it every single night.
- Recommends taking melatonin in the evening if needed, as it is one of the deepest activators of mitophagy, enhancing overnight cleanup.
- Explains that melatonin is a mitochondrial antioxidant that scavenges reactive oxygen species and helps antioxidant enzymes, and suppressing it with light at night leads to more oxidative stress and poor glucose oxidation.
Siim Land · Melatonin · recommends
- Recommends taking Melatonin 3 hours before bed, citing a meta-analysis that found this timing superior to 30 minutes before bed.
- States that Melatonin can be a useful addition for some people for sleep.
- States that Melatonin connects biology to light, signals biological night, and can be suppressed by bright evening light.
- Notes that melatonin activates AMPK and upregulates autophagy, and advises protecting melatonin production before bed by avoiding eating a lot of food.
- Has experimented with melatonin supplementation, finding that a smaller dose like 0.3 mg or 1 mg works better for him, and notes that a meta-analysis found optimal timing to be 3 hours before bedtime.
- Recommends Melatonin for sleep and circadian rhythm, based primarily on human research, especially randomized controlled trials showing measurable benefits.
- Lists Melatonin as one of 15 supplements backed by human studies.
- Notes that melatonin supplementation has been seen to reverse age-related decline in immune function in rats and reduce inflammatory markers and support immune function in humans, but its effect on thymic regeneration in humans hasn't been studied.
- Thinks melatonin has some of the strongest evidence and is worth considering.
- States that melatonin is one of the most underrated antioxidants in the human body, is a mitochondria-targeted antioxidant, and unlike most other antioxidants, it creates an antioxidant cascade.
Andrew Huberman · Melatonin · neutral
- Discusses Melatonin.
- Notes that some fertility experts recommend low-dose melatonin at night, presumably to improve sleep, for fertility, while others do not.
- Mentions that studies have shown improvements in sleep issues with the use of melatonin, particularly for those experiencing sleep problems after a traumatic brain injury.
- Advises caution for melatonin supplementation.
- Warns that taking melatonin chronically over time, especially for kids, can be problematic due to supra-physiological dosages in most commercial products and its interaction with other hormone systems.
- Mentions melatonin in the context of sleep.
- Recommends slow doses of melatonin supplementation, 1 to 3 mg 30 minutes before bed, for improving odds of getting pregnant and egg quality, especially for those with increased chronic inflammation or poor egg quality.
- Raises a question about melatonin supplements.
- Is not a big fan of melatonin supplementation, stating that the levels in most supplements are far too high to be considered physiological and can have effects not just related to sleep.
- Warns that melatonin supplementation is not particularly helpful as a sleep aid for healthy adults, with studies showing minimal increases in sleep time and efficiency, and typical doses being far higher than what the body naturally produces.
Ben Greenfield · Melatonin · warns
- Warns that high-dose melatonin seems to make one more photosensitive, so it's important to block blue light and harsh light when taking it to avoid theoretical risks.
- Continues to use melatonin for jet lag, taking a high dose for the first one to two nights when traveling across more than three time zones, despite a study linking long-term use to heart failure risk.
- Discusses how he uses melatonin as a "sledgehammer" when traveling, while also addressing concerns about a study linking melatonin to increased heart failure risk, suggesting the study may be mixing up cause and effect.
- Discusses melatonin in the context of common sleep OTCs, noting that while it works, the Harmonic device achieves similar results non-pharmacologically without downregulating sleep receptors.
- Mentions Melatonin as a supplement people cycle through when still sleeping poorly, suggesting it might not be addressing the true sleep problem.
- Warns that no amount of melatonin will fix a nervous system that isn't downshifting properly.
- Notes that a study showed blue light blockers preserve melatonin, which has benefits for cancer prevention, sleep, and as an antioxidant, despite the study's focus on subjective sleepiness.
- Discusses how to interpret recent melatonin headlines, where the data falls short, and how he approaches melatonin use in real-world scenarios like travel.
- Offers perspective on the melatonin-heart health headlines, advising not to panic if it is used sensibly.
- Discusses a study suggesting that long-term use of high-dose melatonin (3 to 6 milligrams or higher) by individuals with pre-existing health issues and chronic insomnia may have potential impacts on heart health, including heart failure and all-cause mortality.
Dr. Rhonda Patrick · Melatonin · recommends
- Recommends taking 3 milligrams of melatonin at night, as it has been shown to improve IVF outcomes by acting as an antioxidant within the follicular environment.
- Explains that as melatonin rises before bedtime, it signals organs to shift into recovery mode, which may make insulin secretion less efficient late at night.
- Warns to be careful of melatonin supplements.
- Rhonda takes 0.5 mg of Melatonin before bed for sleep.
- Is currently taking melatonin because she is jet lagged after returning from China.
- A preliminary (not peer-reviewed) conference abstract reported that adults with insomnia with ≥1 year of documented melatonin use had a 90% higher 5-year rate of heart failure and 3.5x more hospitalizations than adults without.
- Expresses surprise at the range of effects attributed to melatonin.
- States that melatonin supplements do not shut down the body's own melatonin production and that human data shows no evidence that commonly used doses suppress endogenous melatonin or cause tolerance.
- Recommends low-dose melatonin as a better option for a sleep-promoting supplement.
- Introduces the topic of melatonin supplements, implying there is a 'shocking truth' about them.
Dr. Eric Berg · Melatonin · warns
- Dr. Eric Berg warns that taking melatonin stops a good night's sleep.
- States that melatonin, the hormone that helps you fall asleep, is influenced by eating habits.
- Mentions that melatonin, the hormone that helps you fall asleep, is influenced by eating habits.
- Explains that melatonin is a hormone activated by darkness that helps with sleep and also helps the pancreas release less insulin.
- Recommends topical melatonin as a natural remedy for hair growth, especially when used in conjunction with microneedling.
- Recommends applying topical melatonin 24 to 48 hours after microneedling, stating that research shows it works best to stimulate hair growth and acts as a powerful antioxidant.
- Notes that melatonin is the hormone that helps people feel tired and go to sleep, and late-night eating can severely interrupt the ability to fall asleep and maintain good sleep.
- Describes another type of melatonin found in the mitochondria throughout the cells, which acts as a powerful antioxidant and is primarily obtained through infrared from the sun.
- Notes that Wikipedia states there is insufficient evidence to recommend the use of melatonin for treating dysmenorrhea.
- Mentions that melatonin is produced in the mitochondria and is even more powerful than glutathione for combating oxidative stress, acting as a cooling system for the engine.
Bryan Johnson · Melatonin · uses
- Used 3 mg of melatonin before bed as part of their jet lag recovery.
- Uses 3 mg of melatonin before bed as part of a jet lag recovery protocol.
- Is bullish on pharmacological interventions for jet lag, including melatonin and extended-release melatonin, or a combination of instant and extended release.
- Takes a melatonin supplement before bed, as his team found the evidence relevant for him.
- Takes melatonin right before bed as part of his nightly routine.
- Recommends 1 to 3 mg of Melatonin nightly to help improve sleep quality during the luteal phase.
- Takes 300 mcg of melatonin each night for sleep.
- Uses Melatonin at 0.1% in his custom topical hair formulation.
- Recommends taking extended-release melatonin before bed for at least the first three nights to promote sleep on a new schedule and shorten jet lag.
Peter Attia · Melatonin · neutral
- Peter discusses Melatonin for circadian timing, explaining how timing signals differ from sedatives in the treatment of sleep disorders.
- States that melatonin can aid with sleep initiation, especially as melatonin levels go down with age, but it's only a signal to initiate sleep and won't necessarily keep you asleep. He recommends the lowest dose, around 300 micrograms.
- Recommends melatonin for sleep initiation, especially as melatonin levels decrease with age, but stresses the importance of first optimizing sleep hygiene and using the lowest effective dose, around 300 micrograms, and not exceeding one milligram.
- Suggests melatonin can be a viable tool for sleep initiation, especially as melatonin levels decline with age, but only after optimizing sleep hygiene and at the lowest effective dose, such as 300 micrograms.
- States that the data for melatonin are pretty weak except in certain cases and that taking melatonin can mess people up by forcing them to sleep when their body isn't ready.
- Warns that some sleep supplements may contain far more melatonin than the label indicates, providing another reason to be conservative in their use.
- Warns that one must be limited in how much and how often melatonin is used for sleep.
- Explains that melatonin is secreted by the pineal gland in the absence of blue light, signaling to the brain that it's dark and removing the brakes of staying awake.
- Mentions that a colleague used reverse melatonin and blue light to phase-shift a patient with circadian phase delay into the correct time zone, highlighting the complexity and time it took to correct the issue.
- Discusses how (and how not) to use melatonin for sleep improvement.
RAL Summary
Members OnlyTier 3 for Sleep
More Details
Members OnlyBody systems · Combine with · Possible side effects
Body systems: Nervous system, Endocrine system
Combine with: Melatonin 10 mg is a high dose, so pairing it with supplements that support sleep quality may let you use a lower melatonin dose. Magnesium glycinate (200-400 mg) supports muscle relaxation and nervous system calm. L-theanine (100-200 mg) promotes relaxation without sedation. Glycine (3 g) has been shown to improve subjective sleep quality and may help lower core body temperature. Apigenin (chamomile extract) or valerian root can add mild calming effects. Ashwagandha may help if stress or high evening cortisol is keeping you awake. Take melatonin 30-60 minutes before bed, keep lights dim, and consider starting at 0.5-3 mg, since higher doses are not necessarily more effective and may cause grogginess or vivid dreams. Check with a healthcare provider if you take meds, sedatives, immunosuppressants, or meds, or if you are pregnant.
Possible side effects: Side effects in the long trial were mostly mild. No major side effects reported.
Supplement Facts
Total Carbohydrates 4 g · Melatonin 10 mg
| Calories | 20 | |
| Total Carbohydrates | 4 g | |
| Sodium | 5 mg | |
| Melatonin | 10 mg | † |
Other ingredients: Tapioca Syrup, Cane Sugar, Water, Citric Acid, Coconut Oil, Carnauba Wax, Fruit Juice, Vegetable Juice, Natural Flavors, Pectin, Sodium Citrate.
Directions: Suggested use: Adults, take 2 gummies 30 minutes before bedtime.
Barcode (UPC) 047469073312 · Label source: NIH label database · Report a label change
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- Melatonin vs Magnesium for Sleep: What the Studies ShowArticle · Nov 3, 2026
- Best Supplements for Sleep and the Habits That Matter MoreArticle · Jun 15, 2026
Graded November 6, 2026 by the Reverse Age Lab evidence engine, from human studies, real reviews and our biohacker panel. How we grade. Is this medical advice? No. Rala organizes the published evidence; go over any change with your doctor, especially if you take meds.
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