When buying melatonin supplements, the most common melatonin dosage is 3 mg. This dosage is generally sufficient for most people to get the benefits of using melatonin. 3 mg of Melatonin is enough to have restful sleep at night and to treat jet lag and mild insomnia. For some people, 3 mg of Melatonin is quite low and they may up their dosage as needed. There are 6 mg as well as 10 mg Melatonin Capsules that is available over the counter. I prefer to use 3mg Melatonin capsules because you can adjust your dosage with ease. For example, you can just pop 2 capsules of 3 mg Melatonin to have an effective dose of 6 mg. This is specially important when you are trying to find the most effective dose for yourself. Our bodies are created differently and thus responds to melatonin in a different way. Some people only require as low as 0.5 mg of Melatonin to have a restful sleep. There are also people that needs as much as 10 mg of Melatonin.
The exact melatonin dosage that we need also depends on how severely disturbed is our body clock. Severe insomnia or severe jet lag would require higher doses of melatonin. For the most part, 3 mg of Melatonin is sufficient. By using the smallest effective dosage of melatonin, we can minimize melatonin side effects. So it is always wise to just take the smallest dosage that works for you. If you have already started taking high doses of melatonin, just taper your dose after several days until you find the smallest dose that is effective for you.
Webb SM, Puig-Domingo M. Role of melatonin in health and disease. Clin Endocrinol . 1995;42:221-234.
Cowley G. Melatonin. Newsweek . 1995;Aug 7:46. laustrat, B., Brun, J., David, M., Sassolas, G., & Chazot,
Melatonin and Jet Lag: Confirmatory Result Using a Simplified Protocol. Biological Psychiatry, 32,
Jan, J. (1994). The Treatment of Sleep Disorders With Melatonin.
Developmental Medicine and Child Neurology, 36, 97-107.
Lino, A., Silvy, S., Condorelli, L., & Rusconi, A. (1993). Melatonin and Jet Lag: Treatment Schedule. Biological Psychiatry, 34, 587.
Zhdanova, I. (1995). Sleep – inducing effects of low doses of melatonin ingested in the evening. Clinical Pharmacology & Therapeutics, 57, 552-558.
Arendt J. Melatonin. Clin Endocrinol . 1988;29:205-229.
Borbely AA. Commentary on the articles by Arendt, Weaver, Mahle, et al, and Guardiola-Lemaitre. J Biol Rhythms . 1997;12:707-708.
Pharmacology and physiology of melatonin in the reduction of oxidative stress in vivo. Biol Signals Recept 2000 May-Aug; 9(3-4):160-71.
3mg melatonin| 3 mg melatonin | melatonin 3 mg