Wie viel Melatonin sollte ich nehmen?

Schlafmediziner empfehlen 0,5–3 mg, 30–60 Minuten vor dem Schlafen. Mehr als 5 mg zeigt keinen zusätzlichen Nutzen und erhöht das Nebenwirkungsrisiko.

Hilft Melatonin bei Insomnie?

Bei klassischer Insomnie ist die Evidenz schwach. Melatonin hilft vor allem bei Jetlag, Schichtarbeit und Zirkadianrhythmus-Störungen. Die Ursache der Insomnie bleibt unbehandelt.

Kann ich täglich Melatonin nehmen?

Kurzfristig bis 4 Wochen gilt Melatonin als sicher. Langzeitdaten fehlen. Kein Dauergebrauch ohne ärztliche Rücksprache.

Melatonin for falling asleep: Effects, dosage & what doctors say

Melatonin is the best-selling dietary supplement in the sleep category. But what can this sleep hormone really do, and what can’t it do – and what do doctors say about taking it? An analysis based on data from the Cleveland Clinic, Harvard Health, and the National Sleep Foundation.

Overview hide

What is Melatonin?

How does the body produce Melatonin?

What can Melatonin as a dietary supplement achieve?

Correct Dosage – less is more

Who should avoid melatonin?

Natural alternatives to melatonin

Common Questions About Melatonin

Can I take melatonin every day?

Does melatonin work immediately?

Is there melatonin in food?

What is Melatonin?

Melatonin is a hormone produced by the pineal gland in the brain. It signals to the body that it is getting dark – and thus time to sleep. Melatonin is not a classic sleep aid that forces sleepiness: it regulates the sleep-wake rhythm (circadian rhythm), but does not directly induce sleep.

How does the body produce Melatonin?

Production begins when light decreases – typically after sunset. In adults, the melatonin level reaches its peak between 9–10 pm and then decreases again in the second half of the night. Blue light from screens significantly inhibits this production – even small amounts of light can shift the evening melatonin release by 1–2 hours.

What can Melatonin as a dietary supplement achieve?

According to the Cleveland Clinic and national sleep physicians, melatonin is effective in specific situations:

Application	Evidence	Recommendation
Jet lag (time zone changes)	Strong	Yes – short-term
Shift work	Moderate	Yes – discuss with a doctor
Sleep problems in older adults (>65 y.)	Moderate	Yes – low dose
Classic insomnia (falling or staying asleep)	Weak	Limited benefit without addressing underlying causes
Children with sleep disorders	Moderate	Only with a doctor

Correct Dosage – less is more

One of the most common mistakes: too high a dosage. In the US, products with 5–10 mg are standard. Sleep physicians, however, recommend significantly lower doses:

0.5–1 mg: Sufficient for jet lag and circadian rhythm correction
1–3 mg: Typical recommendation for general sleep problems
Not over 5 mg: Higher doses show no additional benefit and increase the risk of side effects

Timing: 30–60 minutes before the desired bedtime. With eastward jet lag: take in the evening at the destination. With westward jet lag: often unnecessary.

Who should avoid melatonin?

Pregnant and breastfeeding women (insufficient safety data available)
People with autoimmune diseases
Individuals taking blood thinners, antidepressants, or immunosuppressants – interactions may occur
People with epilepsy

Natural alternatives to melatonin

According to healthinformation.de and Cleveland Clinic, there are well-researched plant-based and nutritional alternatives:

Mittel	Effect	Evidenz
Valerian (Valeriana)	Anxiety-reducing, mildly sedating	Moderate – works better than placebo
Magnesium (Glycinate/Malate)	Muscle relaxation, GABA activation	Moderate – especially in cases of deficiency
L-Theanine (from green tea)	Relaxing without sedation	Moderate
Passionflower	Anxiety-reducing, sleep-promoting	Weak–moderate
Lavender (oral or aromatherapy)	Relaxing	Weak

Common Questions About Melatonin

Can I take melatonin every day?

According to current data, short-term use (2–4 weeks) is safe. Long-term studies over several months are lacking. Doctors recommend: no long-term use without medical supervision. The risk of real physical dependence is low, but the body’s own production could decrease.

Does melatonin work immediately?

With the correct dosage and timing (30–60 minutes before sleep, low-light environment), the effect sets in after 20–30 minutes. With too high a dose or incorrect timing, the effect may not occur or may further shift the sleep-wake rhythm.

Is there melatonin in food?

Yes, in small amounts: cherries (especially sour cherries), walnuts, oats, and tomatoes. However, the amounts are too low to have a clinically measurable effect on sleep.