Melatonin Dosage: How Much Should You Take

Melatonin supplements have become increasingly popular as many turn to them to address common sleep problems, like insomnia or jet lag. However, as consumption of melatonin supplements rises, so do incidences of melatonin overdose.

Understanding proper dosage recommendations – as well as how melatonin supplements are regulated – is a critical step to ensure that you and your family are safely taking melatonin.

Recommended Melatonin Dose for Adults

While there is no officially recommended melatonin dose, most people who take melatonin for sleep take between 1 and 5 milligrams Trusted Source UpToDate More than 2 million healthcare providers around the world choose UpToDate to help make appropriate care decisions and drive better health outcomes. UpToDate delivers evidence-based clinical decision support that is clear, actionable, and rich with real-world insights. View Source 30 minutes before bedtime. Melatonin supplements are sold in doses that range from 200 micrograms to 20 milligrams. 

Experts recommend starting with a lower dose of melatonin, such as 1 milligram or less, then increasing the dose if needed. Lower doses may be just as effective as higher doses, though different people may need different doses. Multiple factors can influence how a person’s body responds to melatonin, including their age.

Melatonin Dosage for Older Adults

Adults older than age 65 should speak with a doctor before taking any melatonin supplements. Melatonin supplement use has not been widely studied in this age group and may come with additional risks. Trusted Source National Institutes of Health (NIH) The NIH, a part of the U.S. Department of Health and Human Services, is the nation’s medical research agency — making important discoveries that improve health and save lives. View Source Experts suggest older adults use the lowest possible dose Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source for a short, rather than long, period of time.

“Melatonin’s effects on other biological processes are still being explored. Use it with supervision from your doctor.”

Dr. Abhinav Singh

Sleep Medicine Physician, MD

What Melatonin Dose is Safe for Kids?

Melatonin supplements may be safe for kids, but parents and caregivers should talk to a doctor before giving children melatonin. 

For a child with insomnia, melatonin doses Trusted Source UpToDate More than 2 million healthcare providers around the world choose UpToDate to help make appropriate care decisions and drive better health outcomes. UpToDate delivers evidence-based clinical decision support that is clear, actionable, and rich with real-world insights. View Source are often given based on the child’s age. Preschool children are often given a 1 to 2 milligram dose, school-aged children are often given a 1 to 3 milligram dose, and adolescents are often given a 1 to 5 milligram dose.

Melatonin supplements have not been widely studied in children. Melatonin is a hormone, so there is a chance that taking it could impact a child’s hormonal development. Before giving melatonin, parents and caregivers may first want to try other strategies for improving their child’s sleep, like avoiding electronics at night, keeping the bedroom a comfortable temperature, setting a consistent bedtime, and engaging in a nightly routine.

So How Much Melatonin Should I Take Before Bed?

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.

How Much Melatonin Is Too Much? 

While there is no clear upper limit for melatonin, experts generally recommend a dose that is no higher than 10 milligrams for adults Trusted Source National Institutes of Health (NIH) The NIH, a part of the U.S. Department of Health and Human Services, is the nation’s medical research agency — making important discoveries that improve health and save lives. View Source . People with kidney or liver problems may take longer to clear melatonin, so they might have a lower upper limit than others. While too much melatonin may cause side effects, it is unlikely to be fatal in adults.