Melatonin: What It Does and What Dose

Melatonin is one of the most misunderstood supplements on the market, including by the people who sell it.

What it actually does

Melatonin is a hormone secreted by the pineal gland in darkness, signalling biological night to the body. It is a timing signal, not a sedative — it tells the system when night is rather than forcing sleep. This distinction explains its actual usefulness: it works well for shifting circadian timing, as in jet lag or delayed sleep phase, and considerably less well for classic insomnia in someone whose timing is already correct.

The dose question

Physiological doses are small — a fraction of a milligram to around one milligram is sufficient for timing purposes, and some research suggests lower doses can be as effective or more effective than higher ones for phase shifting. Products commonly sold contain five, ten or twenty times that. Higher doses produce sustained elevated levels into the morning, which can cause grogginess and, by signalling night at the wrong time, potentially work against the intended shift.

Timing and cautions

Timing matters more than dose for circadian purposes: taken in the early evening it advances the clock, while taken in the morning it delays it. For jet lag the direction of travel determines the appropriate timing. Product quality has been a documented problem, with analyses finding substantial variance between labelled and actual content. It is available over the counter in some countries and prescription-only in others. Discuss with a clinician before use in children, in pregnancy, or alongside anticoagulants and immunosuppressants.

Cognicept in context

Nothing on this page is a claim about Cognicept specifically. Cognicept is a dietary supplement providing nutritional support for memory and focus; it is not a treatment for memory loss, dementia, anxiety or cognitive decline. Persistent or worsening memory symptoms warrant medical assessment, because several causes are checkable and correctable. For an honest read on the money, our value for money review states both sides.