Which Form?

Melatonin

Verdict

Leaning for

Melatonin is worth taking for sleep.

6 sources: 2 positive, 4 partly

6 sources: 2 positive, 4 partly

Based on what researchers say in public interviews on YouTube. Not medical advice. Always consult your healthcare provider before starting, stopping, or changing any supplement.

Available Forms

  • No particular form (immediate-release or extended-release) is specified on tape
  • Sublingual forms may absorb faster
  • Melatonin also appears in a topical hair-growth formula (Bryan Johnson)

Dosage & Timing

Dosage
  • Low dose (0.3-1mg) if used at all
  • Most store doses (3-10mg) are far above natural levels (Andrew Huberman)
  • Older adults may benefit from a low dose
  • One nightly routine does not state its dose (Bryan Johnson)
Timing
  • 30-60 minutes before bed, as in one routine that pairs it with DHEA (Bryan Johnson)
  • It is also used to reset circadian rhythm, especially for jet lag (Mark Hyman)
  • The timing of light exposure matters more than the timing of melatonin (Andrew Huberman)

What the evidence says on form

Each form claim gets one verdict, worked out from every counted mention. One dot is one source: a researcher or a study.

positive partly neutral negative Each researcher and each study counts once per claim, however often they come up.

  1. Not enough evidence

    Sublingual melatonin is absorbed faster than swallowed tablets.

    No counted mention yet.

See the receipts behind each form

Pro shows every counted mention on each form claim: who said it, the video and the second, and where the sources disagree.

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