What should I know about melatonin wirkung fakten anwendung?

Melatonin is a naturally produced hormone that regulates the sleep-wake cycle. As a supplement, it is commonly used for jet lag, shift work, and sleep onset difficulties. Its effect on reducing sleep latency is well-supported by human studies (human-strong), but evidence for other uses like antioxidant or anti-aging is weak or mixed. Important: Melatonin is a timing signal, not a classic sedative. Start with low doses (0.5–3 mg); higher doses are not more effective and may cause headaches or drowsiness. Long-term safety data are limited. DNA tests for chronotype (e.g., PER3) offer hints but are not deterministic. Melatonin is pharmacy-only in Germany but over-the-counter in many countries. Caution in autoimmune conditions or pregnancy. Avoid in children or chronic illness without medical advice. Marketing often overstates benefits – stay evidence-aware.