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I've been taking 1mg of Melatonin most nights for the past couple of years to help regulate sleep. I started on 4mg, which worked, but discussion on LW suggested this was an unnecessarily high dose. I have noticed what may be a dose-response relationship, (4mg hits me harder than 1mg, but 1mg is sufficient) but can't rigorously substantiate this relationship.
I've recently (last couple of weeks) started 200mg of potassium supplements (potassium gluconate) on a daily basis. The bottle suggests taking them with food, so I do. My diet is probably not very potassium-rich, so I figured I'd see if they gave me superpowers. I have been feeling consistently more like-myself-on-a-good-day for the past couple of weeks, but in the absence of potassium supplements I would have attributed this to the turn of the season.
If I've been eating particularly badly or feeling off-kilter, I'll take generic multivitamins with food, but I don't do this regularly.
Not a supplement as such, but I experimented with nicotine mints in 2012/2013. I'm not consciously aware enough of my internal states to feel any effect they may have had, and they tasted pretty grim, so I stopped.
When do you take melatonin, and when do you sleep?
I have an alarm on my Fitbit that goes off at midnight. At this point I take the melatonin, finish up whatever I'm working on, clean my teeth, etc., and aim to be in bed by 12.15. I'll then read, with the intention of falling asleep at around 1am.
I think I might try cutting my melatonin dose. I take 3mg to get to sleep, but only because it's the middling dose available at the store. Lots of people here seem to take less.
Experiments show that 10 micrograms are sufficient to induce sleep, although maybe only if you time it right. But it's hard to find in doses smaller than 300 micrograms.
I cut the 300mcg into fourths for 75mcg.