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
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