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The most common dosage range of melatonin is between 1 mg and 5 mg, but the recommended dose for children is typically a lot lower- under 3 mg. Taking a larger dose of melatonin does not necessarily make it more effective, and taking too much can lead to serious negative side effects.
Experts suggest starting melatonin by taking 1-2 milligrams 30 minutes before bed. A dose lower than 1-2 milligrams may even be effective for some people. If a low dose does not help you fall asleep faster, gradually increase the dose until you see a benefit.
You'll discover the recommended dosage of melatonin, its safety for children, optimal timing for consumption, and potential side effects.
Most melatonin dosages range from 0.1 mg to 10 mg daily. According to the National Institutes of Health, most adults take up to 8 mg of melatonin daily. It’s best to start with a low dose (1 mg to 2 mg) and increase it as needed to find the lowest melatonin dosage that works best for you.
Melatonin is sold over the counter in a range of doses, from 1 milligram (mg) to 10 mg and higher. And while you may believe higher doses lead to better sleep, that’s not exactly the case. Plus, the right dosage can vary from person to person.
This Melatonin dosage calculator helps you determine the right dose of melatonin supplements needed to regulate your sleep wake cycle.
Recommended melatonin doses range from 0.5 to 10 mg. To find the right dose for you, you must consider your health, melatonin tolerance, and other factors.
Natrol's MelatoninMax gummy contains 10 mg of melatonin in a single gummy. The chart below can help you determine when to take melatonin and how to identify your body's reaction to help find the right amount for you.
Melatonin can be taken in doses of 0.5–10 mg per day up to three hours before bedtime, though it’s best to follow the recommended dosage listed on the label of your supplement. Safety and...
Melatonin Dosage. For adults. There's no official suggested dose for melatonin, but most people take between 1 and 5 milligrams about 30 minutes before bed.