1 Protocol
Hours
:
Mins
Optimal Protocol
Take At
90-120 mins before bed
8:00 PM
Your Dose
Clinically effective range
3 mg
Function
Helps signal onset of sleep
Circadian Shift
Method and basis
How the figure above is derived, and when not to act on it.
Less is More
MIT research suggests that 0.3 mg is the optimal physiological dose. Most supplements (3mg, 5mg, 10mg) are vastly overdosed, leading to grogginess.⚖️ Melatonin Dosage Guide
| Dosage | User Type | Effect | Side Effect Risk |
|---|---|---|---|
| 0.3 - 0.5 mg** | **Recommended | Optimal phase shift | Low |
| 1 - 3 mg | Standard US Dose | Strong sedative effect | Moderate (Grogginess) |
| 5 - 10 mg | High Dose | Supraphysiological | High (Vivid Dreams, Headache) |
Timing
Take melatonin 90-120 minutes before desired bedtime. It signals "darkness" to the brain, shifting the circadian phase.WinSport Editorial & Research Standards
All formulas and reference values used in this tool are sourced from peer-reviewed scientific literature and validated clinical guidelines. Our research team continuously audits each calculator for accuracy and updates methodology as new evidence emerges.
Read the Science
Sports Science Articles- Taking Melatonin at the Wrong Time Makes Jet Lag Worse — Here's the Timing Protocol That Actually WorksMelatonin timing is everything. A 1mg dose taken at the right circadian phase outperforms 10mg at the wrong time. For travelling athletes and shift workers, the difference is measurable in performance.4 min read
- Athletes Are Overdosing Melatonin — The Chronobiology Evidence Says 0.5mg Works Better Than 5mgZeitzer 2000 proved 0.3–0.5mg melatonin is as effective as 3mg for circadian phase-shifting. Most pharmacy doses are 10–100× too high. Here's the receptor pharmacology behind the paradox.5 min read
- The Light in Your Phone is Delaying Your Sleep by 90 Minutes. That's Your Recovery Window Gone.Blue light from screens delays melatonin onset by 60–90 minutes and reduces total sleep time. For athletes, that suppression window is their primary recovery period.5 min read
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