Melatonin Dosage: How Much Melatonin to Take

Melatonin is a hormone your body naturally produces to help regulate your sleep-wake cycle. As light fades in the evening, melatonin levels rise, signaling to your body that it’s time to wind down and prepare for sleep. Because of this, melatonin supplements have become increasingly popular for people dealing with insomnia, jet lag, delayed sleep phase syndrome, or other circadian rhythm disruptions.

However, as use of melatonin supplements grows, so do concerns about improper dosing and potential overuse. Understanding what melatonin does — along with how supplements are regulated and how much to take — is key to using it safely and effectively.

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How Much Melatonin Should You Take?

While there’s 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 products are sold in doses that range from 200 micrograms to 20 milligrams and come in a variety of forms:

• Tablets
• Capsules
• Gummies
• Liquid drops
• Melts or lozenges
• Patches
• Sprays

Melatonin Dosage for Adults

Experts recommend starting with a lower dose of melatonin, typically around 0.5 to 1 milligram, taken 30 to 60 minutes before bedtime. Starting low allows you to gauge how your body responds and helps reduce the risk of potential side effects of melatonin, such as grogginess or vivid dreams. If needed, the dose can be gradually increased by 1 milligram at a time, but most adults find that doses between 1 and 3 milligrams are effective for sleep problems like insomnia or jet lag.

The ideal dosage varies by individual, and factors like age, body weight, sensitivity to melatonin, existing health conditions, and the reason for taking it can all influence how your body responds. As with any supplement, it’s best to consult a healthcare provider before starting melatonin, especially if you take other medications or have underlying health conditions.

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 Dose for Kids

Melatonin supplements may be safe for kids, but it has not been widely studied, and 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.

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.

When Should You Take Melatonin?

Melatonin is most effective when taken 30 to 60 minutes before bedtime. This gives your body time to absorb the supplement and begin feeling its calming effects as your natural melatonin levels rise. Timing is key — taking melatonin too early or too late may interfere with your sleep-wake cycle rather than help it.

To get the most benefit:

• Take melatonin at the same time each night to help reinforce a consistent sleep schedule.
• Avoid alcohol, caffeine, and heavy meals in the hour or two before taking melatonin, as these can counteract its effects.
• Create a relaxing pre-bed routine to support melatonin’s natural role in signaling the body it’s time for sleep.

As always, follow the dosage instructions on the product label or those provided by your doctor and avoid taking more than recommended unless advised by a healthcare professional.

Is It OK to Take Melatonin Every Night?

For most people, melatonin is considered safe to take nightly for short-term use. Research shows that melatonin is not habit-forming, and unlike many sleep medications, it doesn’t typically cause a “hangover” effect the next day. That makes it a popular option for people managing jet lag, shift work, or occasional sleeplessness.

That said, experts recommend using melatonin as a tool to support better sleep habits — not as a permanent fix. If you find yourself relying on it night after night, it may be a sign of an underlying sleep disorder or poor sleep hygiene. In these cases, addressing the root cause (with the help of a doctor or sleep specialist) is often more effective than continuing long-term supplementation.

Parents should also talk to a pediatrician before giving melatonin to children, as long-term effects in kids are still being studied.

In short: Occasional, nightly use of melatonin is likely safe for adults, but regular dependence may signal it’s time to take a closer look at your sleep health.

How Much Melatonin Is Too Much? 

There’s no universally agreed-upon maximum dose of melatonin, but experts generally recommend staying below 10 milligrams per night 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 for adults. In fact, studies show that lower doses — even as little as 0.5 to 1 milligram — can be just as effective as higher doses for promoting sleep in many people.

People with kidney or liver conditions may process melatonin more slowly, which can increase the risk of side effects even at lower doses. Always check with your doctor before taking melatonin if you have a medical condition or take medications that affect hormone levels or sleep.

Can You Overdose on Melatonin?

Although melatonin is unlikely to be toxic or fatal, taking too much can lead to uncomfortable and disruptive symptoms. Children are especially sensitive to melatonin, and accidental ingestion of high doses can lead to serious side effects that may require medical attention. That’s why melatonin should always be stored out of reach of children and taken exactly as directed.

What Are the Side Effects of Taking Too Much Melatonin?

Possible side effects of high doses or frequent use of melatonin include:

• Daytime drowsiness or grogginess
• Headaches
• Dizziness or nausea
• Vivid dreams or nightmares
• Irritability or mood changes
• Hormonal effects (particularly in children or adolescents)

Taking more melatonin doesn’t necessarily improve sleep — and in some cases, it may disrupt your sleep-wake cycle even more. If you experience ongoing side effects or melatonin stops being effective, it’s best to consult a healthcare provider for guidance.

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

Abhinav Singh, MD, MPH, FAASM

Sleep Medicine Physician, MD

Who Should and Shouldn’t Take Melatonin?

Melatonin can be helpful for certain sleep issues, but it’s not right for everyone. Understanding who may benefit — and who should be cautious — is key to using it safely and effectively.

Who May Benefit From Melatonin

• People with occasional insomnia who have trouble falling asleep
• Shift workers who struggle to sleep during daylight hours
• Travelers dealing with jet lag, especially when crossing multiple time zones
• Children with neurodevelopmental disorders, such as ADHD or autism spectrum disorder — but only under medical supervision
• Older adults, whose natural melatonin production often decreases with age

Who Should Avoid or Use With Caution

• Children under age 3, unless recommended by a doctor
• People with autoimmune disorders, since melatonin may stimulate the immune system
• Those taking blood thinners, immunosuppressants, or diabetes medications, as melatonin may interact with these drugs
• Pregnant or breastfeeding individuals, due to limited safety data
• People with depression or seizure disorders, as melatonin may exacerbate symptoms in some cases

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