Melatonin

Sleep hormone 🟡 Moderate

A hormone that regulates the sleep–wake rhythm; evidence for jet lag and sleep onset.

⚠ KR: Rx onlySee cautions below; consult your physician for specifics.

Reviewed by Dr. Sungwoong Jung · Last reviewed Jul 16, 2026

Key benefits

Circadian rhythm

Faster sleep onset

Jet lag/shift work

How it works

Evidence

🟢 StrongRelatively strong for jet lag/onset

🟡 Moderate / mixedLimited for chronic insomnia long term

The same nutrient can differ for "correcting deficiency" vs "general prevention."

Suggested use

Low dose 30–60 min before bed.

A general suggestion, not a prescription.

Cautions & interactions

Prescription in Korea, OTC in the US — a key regulatory difference.

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Korea vs USA

🇰🇷 Korea

prescription

🇺🇸 USA

OTC supplement

References

NIH NCCIH — Melatonin ↗

Grades/refs re-verified at each update (draft).

Magnesium Magnesium An essential mineral for muscle, nerve, and sleep; forms differ in absorption and use. 🟡 Moderate Muscle·Nerve Ashwagandha Ashwagandha An adaptogenic herb studied for stress and sleep. 🟡 Moderate Stress

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Disclaimer — This content is for general information and suggestion only and does not replace medical diagnosis or treatment. Consult a doctor or pharmacist if you have a condition or take medication.