According to clinical research, melatonin typically starts working within 30-60 minutes after intake. However, the timing can vary based on several factors:
- Individual metabolism and sensitivity
- Form of supplement (immediate vs. extended-release)
- Dosage taken
- Time of administration
For optimal effectiveness, take melatonin 30-60 minutes before your intended bedtime. The effects usually last 4-8 hours. Regular use may be needed for conditions like jet lag or shift work disorder, where it might take several days to reset your circadian rhythm.
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Last Updated: September 9, 2025
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