Melatonin is honestly my least favorite supplement

Jamie Sorenson
Aug 24
1 min read

Melatonin is honestly my least favorite supplement and here’s why:

1) ideal dosing is not readily available (0.1 mg is probably ideal, but the lowest I’ve ever seen is 1 mg and that’s so hard to find!)

2) it can make sleep problems better or worse and you don’t know for sure if it’s helping. Examples are: nightmares, restless legs, rem sleep behavior disorder

3) everyone takes way too much! 10 mg is a mega dose. Just stop it, it's probably not helping.

4) It’s not ideal to take it everyday

5) Most people experience morning sedation with these high doses available OTC.

6) My neurospicy patients (ADHD, OCD, Autism Spectrum Disorder) have paradoxical reactions to it. It can get them very hyper!

What I do like melatonin for is correcting jet lag. A very low dose 2 hours before desired bedtime time and then morning light on your face to help you get back on schedule.

Alternatives to melatonin that usually have less hangover or morning sedation are:

Valerian Root

Chamomile

Lavella or Lavender supplements

L-theanine

GABA

Magnesium (I probably recommend magnesium the most because it also reduces restless legs, anxiety, and constipation).

I do not have a preference as to which Magnesium my patients take as I'm personally a non-responder to the "optimal" magnesium types (glycinate and citrate).