Melatonin
Half-life
~30–60 min
What is Melatonin?
Circadian hormone that regulates sleep onset. Lower doses (0.3-1mg) more physiological than common 5-10mg doses.
How Melatonin works
Signals the brain that it's night, promoting sleep onset and regulating circadian rhythm; also an antioxidant.
Benefits & uses
- Aids sleep onset
- Jet lag / shift work
- Circadian rhythm support
- Antioxidant
Common uses: Sleep onset, jet lag, circadian rhythm reset, antioxidant at high doses.
Melatonin dosage
- Typical dose
- 0.5–3 mg ~30–60 min before bed (start low)
Melatonin half-life
~30–60 min (immediate release)
Melatonin side effects
Morning grogginess at high doses. May suppress endogenous production with chronic high doses.
- Grogginess/vivid dreams (esp. high doses)
- Morning drowsiness
Warnings & monitoring
- More isn't better — 0.5–1 mg often works as well as 5–10 mg; caution with sedatives
Preparation & storage
- Reconstitution
- Oral — no reconstitution
Melatonin interactions
with Blood Pressure Medication
Caution · mildMelatonin can modulate blood pressure and may interact with antihypertensive medications. Some evidence suggests it lowers nighttime BP, which could cause hypotension when combined with antihypertensive drugs.
Timing: Take melatonin at the lowest effective dose (0.5–1 mg); monitor BP
Track Melatonin in Protokol.
Log doses, model half-lives, check interactions, and line it all up against your bloodwork. Free on iPhone and Android.
