Melatonin
Widely sold as a sleeping aid; mostly a timing signal, not a sedative
Sleep scientists are lukewarm about melatonin for ordinary insomnia in healthy adults, because it is a hormone that signals biological night rather than a sedative that generates sleep. Matthew Walker allows a much better case for jet lag and circadian shifting. Over-the-counter doses often run many times higher than physiological, and Andrew Huberman argues against routine nightly use on both counts.
Who backs it
Sorted by strength of stance
- Greg DoucetteRecommends
Coach and IFBB pro · Harder Than Last Time
Among natural sleep aids he singled out melatonin when the subject was broken sleep during Ramadan. The article notes it sells over the counter in the US and needs a prescription across the UK and Europe. No amount was given.
Source: The New Arab: How to stay in shape during Ramadan lockdown - Andrew HubermanDiscusses
Neuroscientist · Huberman Lab
Actively advises against melatonin as a routine sleep aid, pointing to the hormonal nature of the compound and the wildly supraphysiological doses sold over the counter.
Source: Huberman Lab: Sleep Toolkit - Layne NortonDiscusses
Nutrition scientist and powerlifter · Biolayne
Melatonin he covers as a tier-two supplement, one for sleep latency, duration and quality. He frames it as a timing signal, not a sedative. He notes the trials showing indirect body composition effects, along with grogginess and vivid dreams as side effects.
Source: Dr. Layne Norton Podcast: Supplement Series, Tier 2 - Matthew WalkerDiscusses
Sleep scientist · author of Why We Sleep
Consistently lukewarm about melatonin for healthy adults with ordinary insomnia, though he accepts its usefulness for jet lag and circadian shifting.
Source: The Tim Ferriss Show #654 transcript“The problem is that’s not how people use melatonin, that people are using it for six months, 12 months, five years. And therefore I don’t think we’ve got any scientific data to meaningfully tell the public that they should not have these concerns, in my humble opinion too.”
The Tim Ferriss Show #654 transcript (opens in a new tab) · 10 Feb 2023
Aimed at the same thing
Other entries filed under sleep.
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Magnesium (threonate or glycinate)
Taken 30-60 minutes before bed to help with sleep onset
Backed by 11 of 44 stacks: 8 do it, 1 recommend it, 2 have discussed it - Supplement$$$Cheap: Roughly under $50, or under $15/month.
Ashwagandha
Adaptogen used short-term to lower cortisol during stressful stretches
Backed by 2 of 44 stacks: 1 do it, 1 recommend it, 0 have discussed it - Supplement$$$Cheap: Roughly under $50, or under $15/month.
Glycine
Amino acid taken before bed, often 2-3g, to help sleep onset
Backed by 2 of 44 stacks: 2 do it, 0 recommend it, 0 have discussed it - Supplement$$$Cheap: Roughly under $50, or under $15/month.
L-theanine
Amino acid from tea used for calm focus, or with caffeine
Backed by 2 of 44 stacks: 2 do it, 0 recommend it, 0 have discussed it - Supplement$$$Cheap: Roughly under $50, or under $15/month.
Apigenin
Chamomile-derived compound taken before bed, usually 50mg
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - Supplement$$$Cheap: Roughly under $50, or under $15/month.
Myo-inositol
Taken before bed, often for getting back to sleep after waking
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it
Supplement entry · notes paraphrased from cited sources, quoted excerpts copied from the transcript they link to. Not medical advice. Not affiliated with, endorsed by, or reviewed by anyone listed. How this works.