Supplement Log

A hormone the pineal gland releases in darkness, telling the body it is night. It is a clock, not a sedative.

Shifting the body clock — jet lag, shift work, delayed sleep phase — where the evidence is strong and the effect clear. For chronic insomnia, objective measurement gives 7 minutes faster to sleep and 8 minutes more of it. Very small.

It is itself a hormone, and modestly suppresses nocturnal LH — but at 0.5-3 mg there is no clinically meaningful effect.

No direct effect on fat, but sleeping enough makes eating well much easier — an indirect effect that genuinely matters.

When you take it matters more than how much: 0.5-1 mg two to three hours before bed beats 10 mg at lights out.

Circadian rhythm. There are no multi-year safety data.