Melatonin
Your body's own bedtime signal. Supplementing it is about timing, not just dose.
Melatonin is a hormone the brain releases in response to darkness, signalling to the body that it's time to sleep, and supplementing it is well studied for shortening the time it takes to fall asleep and for resetting the body clock during jet lag. Immediate-release melatonin is taken shortly before bed to bring on sleep onset, while extended-release formulations are designed to support staying asleep through the night. Because it acts as a timing signal rather than a sedative, taking it consistently in the evening matters more than the exact dose.
Reference values
Daily reference values from official nutrition authorities. These are population reference figures, not personal recommendations.
| RDA | Upper limit | Source |
|---|---|---|
| 0.5 mg | 10 mg | UK |
Forms and bioavailability
Not all forms are absorbed equally. The form on your supplement label affects how much your body can actually use.
| Form | Absorption | With food | Timing | Evidence |
|---|---|---|---|---|
| melatonin (immediate release) | Typical | Either | Evening | Strong |
| melatonin (extended release) | Typical | Either | Evening | Likely |
How it pairs with other supplements
Works well with
5-HTP feeds serotonin synthesis upstream of melatonin conversion; stacking can amplify sedation — start with lower doses of each.
Stack Almanac tracks your melatonin form and timing, so an immediate-release dose for falling asleep and an extended-release dose for staying asleep aren't treated as interchangeable.
Track your Melatonin in Stack Almanac
Last reviewed: 2026-07-08. Reference values are adult-general RDAs from UK. Individual needs may vary. This page is for informational purposes only and is not a substitute for professional medical advice.