Melatonin

The short answer

Melatonin is the hormone your body releases as it gets dark. A meta-analysis of 19 placebo-controlled trials in 1,683 people with sleep problems found it shortened the time to fall asleep by 7.06 minutes and lengthened sleep by 8.25 minutes. The effect is real and modest.

The form, and why it matters

Supplemental melatonin is the same molecule the body makes. Berth carries 2 mg in a two-capsule serving, alongside valerian, chamomile, lemon balm, passion flower, GABA and L-tryptophan.

Typical dose

The trials in the pooled analysis used a range of doses. Berth's 2 mg is a modest supplemental amount, taken in the evening.

What the research shows

Across 19 randomised, placebo-controlled trials and 1,683 people, melatonin shortened sleep onset by 7.06 minutes, increased total sleep time by 8.25 minutes and improved rated sleep quality. The trials covered adults and children with sleep disorders.

Who should be careful

Melatonin can cause drowsiness, so do not drive or use machinery after taking it. Do not take it if you are pregnant or nursing, and do not give it to children without a clinician's advice. It can interact with sedatives, blood thinners, and blood pressure and blood sugar medicines.

Where it sits in our formulas

Sources

• Ferracioli-Oda et al., Meta-analysis: melatonin for the treatment of primary sleep disorders, PLoS One
• National Center for Complementary and Integrative Health, Melatonin: what you need to know

Figures checked against the sources above on 21 September 2026.