NUTRACEUTICALS
Melatonin
Melatonin is a hormone the body makes at night that supports a healthy sleep-wake cycle.
Also known as: sleep hormone melatonin
At a glance
- Category
- Nutraceuticals
- In an apiece formula
- 1 mg a day (you can change it)
- Recommended intake
- No recommended intake (not an essential nutrient)
- Upper limit
- No established UL
- Studied for
- Relaxation*
- Reference
- NIH NCCIH: Melatonin
What the research says
Across 26 trials, melatonin helped sleep more as the amount rose to about 4 mg, and most when taken about 3 hours before bed.*
systematic review and dose-response meta-analysis of RCTs · 1689 observations (26 RCTs) · Cruz-Sanabria F, J Pineal Res 2024. Read the study on PubMed
Who should be careful
Our safety rules leave melatonin out of a formula, or keep the amount lower, with:
Medicines and supplements
- Gabapentin or pregabalin
- Opioid pain medicine or buprenorphine
- Tramadol, tapentadol or methadone
- Muscle relaxant
- Promethazine for nausea
- Drowsy antihistamine
Life stage
- Pregnancy
- Breastfeeding
- Trying to conceive
Always check with your doctor or pharmacist before adding a supplement if you take medication, are pregnant or nursing, or have a health condition. Stay under the upper limit from all sources combined, including multivitamins.
Symptoms it’s studied for
From the Journal
- Which supplements help you sleep? What the research shows
Magnesium, L-theanine, melatonin, saffron, glycine and tart cherry: what the trials found, the doses studied, and when poor sleep is a reason to see a doctor instead.
Questions
How much melatonin a day?
apiece formulas usually include 1 mg a day. The recommended intake for adults is No recommended intake (not an essential nutrient). Upper limit: No established UL.
What is melatonin used for?
Melatonin is a hormone the body makes at night that supports a healthy sleep-wake cycle. In apiece it is part of formulas for Relaxation.*
Who should be careful with melatonin?
apiece’s safety rules leave it out or limit it with: Gabapentin or pregabalin; Opioid pain medicine or buprenorphine; Tramadol, tapentadol or methadone; Muscle relaxant; Promethazine for nausea; Drowsy antihistamine; Pregnancy; Breastfeeding; Trying to conceive. Check with your doctor or pharmacist if any apply to you.
Can I get melatonin in a personalized supplement?
Yes. apiece builds one daily blend around your goals and, if you have them, your lab results. Melatonin can be part of it at the amount listed, with every ingredient shown and never more than 10 capsules a day.
*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. This page is general information, not medical advice. Check with your doctor or pharmacist before starting a supplement, especially if you take medication, are pregnant or nursing, or have a health condition. Updated 2026-10-21.