Melatonin Dosage


Melatonin dosage of 1 mg to 5 mg is considered to be safe and sufficient. It is recommended to start taking melatonin supplements at low dosage from 0.3 mg then gradually increase your dosage up to 5mg until you find the effective dose. This method is used so that you can minimize the side effects of melatonin. Melatonin is available as Melatonin Tablets, Melatonin Sublingual Tablets and Liquid Melatonin. The effects of taking regular high doses of melatonin are still not fully researched. But there is one study in Holland that tested 75mg of melatonin on 5000 women. The test lasted over a period of 5 years and the researchers concluded that it was safe even at high levels.

It is important to note that there are no standard doses that have been well established for melatonin. Melatonin works well if you take it before bedtime. Taking melatonin during the day can cause drowsiness and decreased alertness.If you find out that melatonin is not working quickly enough for you, you can take it earlier at night. Like other sleep disorder treatments, long term use of melatonin is not necessary. You may be able to normalize your sleep cycle after only a few weeks of melatonin use. If you feel groggy in the morning or if you experience other Melatonin Side Effects, lower your dosage. If melatonin is working but not well enough, you may need a higher dose. A safe maximum dose for melatonin has not yet been established.

Melatonin Dosage for Adults

  • Insomnia: Taking 1 mg to 3 mg at least 1 hour before going to bed is usually effective. Some people will only require 0.1 to 0.3 mg of Melatonin to sleep better. If using 3 mg per night is not effective after 3 days, try increasing your dosage to 5 – 6 mg 1 hour before going to bed. The correct dose should give you a restful sleep without daytime irritability or drowsiness.
  • Jet lag: 0.5 – 5 mg of melatonin 1 hour before going to bed at final destination. Another approach is to use 1 – 5 mg 1 hour before going to bed for 2 days before departure and for 2 – 3 days upon arrival at your final destination.
  • Seasonal affective disorder:  0.25 to 5 mg daily
  • Sleep enhancement: 0.1 to 6mg  taken  30 – 60 minutes before going to bed.

Melatonin Dosage for Children

  • Preoperative anxiety: 0.1, 0.25 or 0.5 mg per kilogram of body weight
  • Seizure disorder in children: 5 to 10 mg every night
  • Sleep Disturbance in Children Suffering from Neuro Pyschiatric Disorders: ( autism, mental retardation and other psychiatric disorders ) – 0.5 mg to 10 mg every night

Melatonin References:

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,
G. (1992).

Melatonin and Jet Lag: Confirmatory Result Using a Simplified Protocol. Biological Psychiatry, 32,
705-711.
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.

Differential growth inhibitory effect of melatonin on two endometrial cancer cell lines. J Pineal Res 2000 28(4):227-33.

24 Responses to Melatonin Dosage

  1. adrienne says:

    I have been taking 3 mg and it used to work well. I have recently moved into a noisier apartment and went off taking it nightly. For the past week I have started taking it again but it has no potency and I wake up every 2 hours and drag at work after getting only 4 hours of sleep. I recently bought the 5 mg, so I hope that works better. If not then I’ll go higher. But for right now, earplugs and a fan will have to do because I dont want prescription or synthetic drugs in my body!

  2. S Velys says:

    There are many brands for Melatonin on the market. i would like to know which one or ones are highly rated. Can anyone help with this?

  3. T. Rainey says:

    Melatonin is safe and is found in the brain naturally so there really shouldn’t be much concern about long-term use. Newborn baby’s brains are swimming in it. I think that as we age our brains don’t make as much and we stop sleeping like we should.

    • Donna S. says:

      I have been using the Herbatonin brand, it’s is derived from plants and doesn’t carry the risk of animal based melatonin. I take 0.3 mg and find it works very well for jet lag and other times when I am not sleeping well. I take it about 30 minutes before I bed and get a very restful 8 + hours of sleep. I do find on occasion I have vivid dreams. Generally speaking I feel better as I’m getting more restful sleep and my day is much more productive.

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