Melatonin

Evidence Anchor

BioHarmony 8.2/10

Melatonin is one of the more useful low-cost supplements when the target is circadian timing, jet lag, delayed sleep phase, or carefully selected sleep-onset support. It is far less impressive used as a blunt sedative, especially at the escalating doses that mostly buy you next-morning grogginess. The 8.2 score reflects broad but modest sleep-onset benefits, genuinely strong timing logic, easy reversibility, and a large human safety footprint at conventional doses, tempered by real-world product-quality problems and a handful of population-specific cautions. ✅ Best for: travelers crossing time zones, delayed sleep phase, blind or low-light circadian disruption, older adults with low nighttime melatonin, autistic children on supervised insomnia protocols, and adults who want a clock signal rather than a sedative. It also suits people who want an antioxidant-adjacent supplement with a deep safety record at 0.3 to 5 mg doses from a USP-Verified product. ❌ Avoid if: you have bipolar disorder, are pregnant or lactating, are dosing young children without pediatric guidance, have uncontrolled diabetes or morning hypoglycemia, run low blood pressure, are stacking other sedatives, take fluvoxamine, or do safety-sensitive work that starts early. Keep gummies away from children, because accidental pediatric ingestions have climbed sharply in US poison-center data.

Read the full BioHarmony report

My score and my verdict: one signal of three, never the whole answer.