3.5/5
Moderate
evidence
Sleep / recovery evidence brief
Melatonin
Can support sleep timing and some sleep-quality contexts; any gym benefit is indirect through better sleep opportunity and circadian alignment.
Headline Finding
Sleep meta-analysis: melatonin improved sleep quality in adults with respiratory, metabolic, primary sleep, and related disorders.
Dose Context
Lowest effective dose and timing matter; avoid casual high-dose use without a reason.
Important Caveat
Best for sleep timing or defined sleep problems, not as a nightly recovery shortcut. Next-day grogginess and medication interactions matter.
Source Drawer
Linked Research
- Meta-analysis Sleep quality meta-analysis
- Meta-analysis Ergogenic hormone meta-analysis
- Meta-analysis Health outcomes umbrella review
- Review Football performance review
- Meta-analysis Exercise damage meta-analysis
How To Read This Rating
The score reflects evidence that the supplement does its stated job. Some jobs are direct, such as strength, endurance, or recovery; others are indirect, such as sleep, mood, appetite, or health support. A real effect can still receive a cautious practical rating when dose, safety, product quality, or audience fit remain uncertain.
Spot An Evidence Issue?
Send the disputed claim, source link, and why it changes the practical verdict. Corrections that materially affect the claim, dose, caveat, or rating are prioritized.
Report a source or rating issue