Ingredient · Sleep
Melatonin
Your body's sleep-onset hormone — most effective at low doses.
Melatonin is a hormone produced naturally by the pineal gland that signals to your body it's time to sleep. Supplemental melatonin can help reset disrupted sleep cycles or shorten the time it takes to fall asleep.
What it is
Most over-the-counter melatonin products dose at 3–10mg — many times the amount your body naturally produces. Research consistently finds that 0.3–1mg is as effective as much larger doses, with fewer side effects.
How it works
Melatonin binds to MT1 and MT2 receptors in the brain to signal the onset of sleep. Taking it 30 minutes before bed mimics your body's natural rhythm. Higher doses don't make you fall asleep faster — they just leave more in your system the next morning.
Studied dose
0.3–1 mg taken 30 minutes before bed
SumCo's dose
1 mg per gummy
Products with Melatonin
Further reading
Ingredients · 6 min
Melatonin gummies for adults: dose, timing, and grogginess.
Most melatonin gummies are dosed far above what the research supports. Here's what the studies actually show.
Ingredients · 6 min
Apigenin for sleep: what it is, how much, and how it compares to melatonin.
The calming flavonoid behind chamomile tea — and why we put 50mg of it next to a low melatonin dose instead of raising the melatonin.
Ingredients · 6 min
Magnesium citrate vs glycinate: which one for sleep and relaxation?
Two of the most recommended magnesium forms, compared honestly — including the trade-off nobody mentions.
Other ingredients
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.