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Also known as: N-Acetyl-5-methoxytryptamine
Strong evidence for improving sleep onset and jet lag recovery. Most effective for sleep timing issues rather than sleep maintenance.
Amount
0.5-3mg
Timing
30-60 minutes before bed
Notes
Start with 0.5mg. Most people use too much. Lower doses (0.3-1mg) are often more effective than higher doses.
Track your Melatonin intake alongside your macros in FitCommit.
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Signals the brain that it is time to sleep
Resets circadian rhythm after travel
Potent free radical scavenger
Helps manage disrupted sleep schedules
Grogginess next morning
Lower your dose, likely taking too much
Vivid dreams
Common and harmless
Headache
Reduce dose
Very useful. Sleep is often disrupted during a cut from hunger and cortisol. Melatonin helps.
Useful for optimizing sleep quality, which is essential for muscle recovery and growth.
$0.03-0.10
per day
Excellent value
Most people notice effects from Melatonin within 30-60 minutes. Full benefits typically develop over 2-4 weeks of consistent use.
Melatonin is generally well tolerated. Potential side effects include grogginess next morning, vivid dreams, headache. Start with a lower dose to assess tolerance.
At approximately $0.03-0.10 per day, Melatonin is excellent value. Extremely cheap. One of the most affordable sleep aids.
Melatonin stacks well with Magnesium, Ashwagandha, Zinc. Always introduce one supplement at a time to monitor individual responses.
FitCommit calculates your exact macros and calorie targets from an AI body scan. Track food with camera scanning. Free 7-day trial.
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