Immediate-Release Melatonin
Standard tablets or capsules that release melatonin quickly, mimicking the natural evening rise. Best for sleep onset and for circadian uses like jet lag. Start at 0.3–1 mg; more is not better here.
Best for
Falling asleep faster and resetting sleep timing
Absorption
High
Tolerability
Well tolerated at low doses
Typical timing
30–60 minutes before bed; for jet lag, at your target bedtime in the new time zone
How to take Immediate-Release Melatonin
A typical dose of Melatonin: 0.3–1 mg to start; most people do not need more than 3 mg. Best timing: 30–60 minutes before bed; for jet lag, at your target bedtime in the new time zone. The form you choose mainly affects absorption and how easily it sits with your stomach, not the overall dose.
Where to buy Immediate-Release Melatonin
Choose a third-party-tested brand; the label should name this form explicitly.
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