Melatonin typically begins working within 30-60 minutes after ingestion. Research shows that the onset, peak, and duration of effects can vary based on several factors:
- Formulation type (immediate vs. extended-release)
- Individual metabolism
- Dosage amount
- Time of administration
For optimal results, take melatonin 30-60 minutes before your intended bedtime. Studies indicate that consistency in timing is crucial for effectiveness. The effects typically last 4-8 hours, though individual responses vary. For jet lag adjustment, start taking melatonin at your destination’s bedtime for 2-3 days before travel for best results.
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Last Updated: September 3, 2025
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