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Melatonin

Recovery/Sleep · Evidence: Moderate · Importance: Moderate

Helps with sleep timing and falling asleep for some users.

Educational only — not medical advice. BodEvo summarizes research cautiously and labels estimates as estimates. Talk to a physician or registered dietitian before starting any supplement, diet, or training program.

What the evidence says

Best for sleep timing, not forcing deep sleep.

Typical dose & timing

Dose: 0.3–3 mg to start.

Timing: 30–60 min before bed.

Role in a stack

Sleep timing support.

Redundancy check:

Cautions & safety

More is not always better. May cause grogginess. Avoid high-dose nightly long-term use.

Lower doses are often more effective than higher doses for most users.

Best for

sleep timing · travel · shifted schedule · occasional sleep onset issues

Buying guide

Budget: Low-dose melatonin tablets (0.3–1 mg). Many cheap options dose 5–10 mg — find lower-dose options.

Standard: Time-release melatonin in the 0.5–3 mg range from a reputable brand.

Premium: Pharmaceutical-grade low-dose melatonin with third-party verification.

Source-verified products

Real products in this category, ordered by review count. Each price and rating comes from the product's own page, recorded 2026-07-29 — follow the link for current values. Links go to the product's source page and never affect this ranking.

References

Use it in the app: open the Supplement Library and Stack Builder — free, local-first, no account required.