Origin & tradition
Not traditional as a supplement: melatonin's role as a sleep and circadian hormone was identified in the 1950s–60s.
Western tradition · Neurohormone
Melatonin
Beyond sleep: melatonin is a potent mitochondrial antioxidant whose production declines ~80% from youth to old age.
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Why longevity buyers care
Key active: Melatonin (N-acetyl-5-methoxytryptamine — pineal neurohormone).
Melatonin acts as a direct free-radical scavenger, mitochondrial membrane stabilizer, and circadian anchor. Its decline with age (~80% reduction) is considered a driver of circadian disruption and mitochondrial aging. Clinical trials cover sleep quality, cancer adjuvant, cardiovascular risk, and cognitive aging.
Effect summary
Studied health outcomes
Editorial summary — This table is curated by hand from published research consensus, not automatically calculated from our trial database. Grades reflect our interpretation of the literature. Treat as a starting point, not a definitive verdict. See the Evidence panel below for the underlying trial and paper counts sourced directly from ClinicalTrials.gov and PubMed.
| Health outcome | Effect | Magnitude | Grade |
|---|---|---|---|
| Sleep onset latency | Decreases | Strong | A |
| Jet lag recovery | Increases | Strong | A |
| Circadian rhythm phase shift | Increases | Strong | A |
| Antioxidant / mitochondrial protection | Increases | Moderate | B |
| Sleep quality (total) | Increases | Moderate | B |
Grade: A = robust RCTs · B = several RCTs / meta-analysis · C = limited or mixed RCTs · D = observational or early data
Dosage guidance
How Melatonin is typically used
- Typical dose
- 0.5–3 mg/night (lowest effective dose)
- Form
- immediate-release tablet or sublingual
- Timing
- 30–60 minutes before intended sleep time
More is not better — 0.5mg is often as effective as 5–10mg for sleep onset, with fewer next-day effects. High doses suppress endogenous melatonin production. Use the lowest dose that works. Extended-release may help with sleep maintenance.
Informational only — not a prescription or personalised medical advice. Consult a qualified clinician before starting any supplement or medication.
Evidence summary
What the research actually says
82Evidence confidence
Extensive human-trial evidence1,185 randomized controlled trials · 661 meta-analyses / systematic reviews
Extensive human RCTs on sleep; growing trial base for aging endpoints
Melatonin acts as a direct free-radical scavenger, mitochondrial membrane stabilizer, and circadian anchor. Its decline with age (~80% reduction) is considered a driver of circadian disruption and mitochondrial aging. Clinical trials cover sleep quality, cancer adjuvant, cardiovascular risk, and cognitive aging.
5registered clinical trials reference this intervention
2selected from 2+ PubMed papers (longevity / aging angle)
Key active: Melatonin (N-acetyl-5-methoxytryptamine — pineal neurohormone).
According to PubMed and ClinicalTrials.gov: trial counts from ClinicalTrials.gov, peer-reviewed literature from PubMed. Counts auto-refresh weekly; last checked 2026-06-12. They include trials across many endpoints, not only longevity.
Informational only — not medical advice, a treatment claim, or a substitute for a qualified clinician. Evidence strength varies; we show mixed and null results on purpose.
Evidence collections
Melatonin appears in
Compare the evidence
How Melatonin stacks up
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