Melatonin
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.
References
- Meta-analysis: melatonin for the treatment of primary sleep disorders. PLOS ONE (2013)
Melatonin modestly reduces sleep onset time and improves sleep quality. Most effective for sleep timing (circadian phase shift) rather than increasing sleep depth or duration.
Use it in the app: open the Supplement Library and Stack Builder — free, local-first, no account required.