Educational dose math only — not medical advice, not a product recommendation, and not a pass/fail on whether a supplement will work for you.
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0.5 mg fast-release taken one hour before the desired bedtime, alongside behavioural sleep-wake scheduling in both arms. Sleep onset moved 34 minutes earlier (95% CI −60 to −8) and 52.8% improved on clinician rating vs 24.0% on placebo. The scheduling was part of the treatment — this is not a melatonin-alone result.

Educational only — not medical advice. Disclaimer.

Want the outcome before the arithmetic? The reason check opens any registry entry on this page with its trial result first, then compares your daily intake with the studied amount.

NIH DSLD market slice

Median3 mg
Products2,662
Above95%

Bulk CSV dump 16 January 2026 · label entries through 2025. Disclosed amounts only — proprietary blends without gram weights excluded.

Trial floors

Primary

Delayed sleep-wake phase disorder, 0.5 mg timed · 0.5 mg over 4 weeks (medium evidence · how we grade this) · Benefit shown — 0.5 mg fast-release taken one hour before the desired bedtime, alongside behavioural sleep-wake scheduling in both arms. Sleep onset moved 34 minutes earlier (95% CI −60 to −8) and 52.8% improved on clinician rating vs 24.0% on placebo. The scheduling was part of the treatment — this is not a melatonin-alone result.

Secondary

Circadian phase advance, timing over dose · 0.3–3 mg over 4 weeks (limited evidence · how we grade this) · Benefit shown — 0.3 mg and 3.0 mg advanced circadian phase by the same amount. What predicted the size of the shift was when the dose was taken relative to dim-light melatonin onset (r² = 0.94), not how much was taken. Thirteen subjects.

Terms: DLMO — dim-light melatonin onset — when the body’s melatonin starts rising.

Label reading notes

  • This is the one registry entry where the market problem is overshooting, not undershooting — trial doses are 0.3-0.5 mg while retail gummies commonly carry 5-10 mg.
  • Melatonin here entrains circadian timing. A 10 mg gummy at bedtime mainly sedates; 0.3–0.5 mg taken hours before dim-light melatonin onset shifts the clock. Timing relative to DLMO predicted the phase shift (r² = 0.94), not milligram count.
  • Both trials were in diagnosed delayed sleep-wake phase disorder with measured melatonin onset, not in general insomnia.