Hormone that regulates the sleep-wake cycle; effective for circadian-rhythm issues (jet lag, shift work) more than as a general sleep aid for everyone.
0.5-3 mg, 30-60 min before bed (lower doses are often as effective as higher ones)
Typical cycle length
As needed or short-term use
BioHack Track models Melatonin at a half-life of 0.8 hours, so every dose you log is decayed against that curve and the app shows estimated active levels — not just what you typed.
No approved product cited
No FDA-approved product for this compound is cited on this page, and no approved human dose is quoted. Treat the range below as research and community practice rather than a prescribed dose.
Reconstitution
Oral tablet, gummy, or sublingual; no reconstitution needed.
Storage
Store at room temperature, away from light.
Cautions
Can cause grogginess at higher doses; effects on long-term natural melatonin production with nightly high-dose use are not well studied.
Track Melatonin in BioHack Track. Half-life, dose range and route come
pre-filled from this library — log a dose and the app counts your vial down, models what is
in your system, and puts it on the same chart as your labs and body composition.
Evidence Check asks 10 questions about every compound. For Melatonin it can answer 2 of them, from the papers we hold — graded by how strong the study design is, not by whether the findings are flattering. These are the same verdicts the app gives.
Strongest EvidenceCognition
Meta-analyses or systematic reviews exist — the highest grade of evidence there is, whatever they conclude. Read them.
Comparative Efficacy, Tolerability, and Acceptability of Donanemab, Lecanemab, Aducanumab, Melatonin, and Aerobic Exercise for a Short Time on Cognitive Function in Mild Cognitive Impairment and Mild Alzheimer's Disease: A Systematic Review and Network Meta-AnalysisMeta-Analysis · J Alzheimers Dis · 2024 · PMID 38461503
Strongest EvidenceSleep
Meta-analyses or systematic reviews exist — the highest grade of evidence there is, whatever they conclude. Read them.
Optimizing the Time and Dose of Melatonin as a Sleep-Promoting Drug: A Systematic Review of Randomized Controlled Trials and Dose-Response Meta-AnalysisMeta-Analysis · J Pineal Res · 2024 · PMID 38888087
Effect of melatonin supplementation on sleep quality: a systematic review and meta-analysis of randomized controlled trialsMeta-Analysis · J Neurol · 2022 · PMID 33417003
Efficacy of melatonin for chronic insomnia: Systematic reviews and meta-analysesMeta-Analysis · Sleep Med Rev · 2022 · PMID 36179487
Research references only. Not medical advice, and not a recommendation to take anything.
Look up the research
These open a search of each database for Melatonin — they are not citations, and nothing here is evidence for any particular dose. The same links are in the app.
12 papers naming Melatonin in the title, drawn from PubMed and limited to reviews, meta-analyses and trials. Each was checked against PubMed’s own record for its title, journal and year. This is a starting point, not an evidence review — nothing here is offered as support for the dose range above, and the list is not exhaustive. See the editorial policy.
The half-life, route and dose range on this page are compiled from published
pharmacokinetic literature, manufacturer and product monographs where one exists, and the
ranges commonly reported in clinical and research use. They are kept as a range
rather than a single figure because that is what the sources actually support — a
half-life varies with route, formulation and the person.
These are not citations, and this page is not a review of the evidence. Where a
number matters to you, follow the database links above and read the source. We say so
plainly rather than dressing a compiled reference up as one.
Nothing on this page has been reviewed by a named clinician. It is a reference for
people already tracking a protocol, not a recommendation to start one.
Published by Creative Images LLC ·
Last updated ·
Corrections: support
General reference compiled for use
inside the app, not medical advice and not a recommendation to take anything. Dose ranges are
what is commonly discussed, not a prescription. Talk to a qualified healthcare professional.