The Ultimate Guide to Melatonin Dosage: How Much is Too Much?

Melatonin is a popular supplement used to improve sleep quality and regulate the body's internal clock. However, it's important to take the right dosage to avoid potential side effects. In this guide, we'll cover the recommended melatonin dosage for adults and children, as well as safety considerations and potential interactions with other medications.

What is Melatonin and How Does it Work?

Melatonin is a hormone that your brain makes naturally to control your sleep cycle¹². It is produced by the pineal gland in your brain³. 

The process of melatonin production is tied to the amount of light around you¹². Your melatonin level usually starts to rise after the sun sets and stays high during the night¹². It then drops in the early morning, which helps you wake up¹².

Melatonin helps regulate your sleep-wake cycle by increasing drowsiness and lowering body temperature⁴. 

It also helps reduce anxiety and stress levels⁴. 

Melatonin supplements are commonly used to treat insomnia and other sleep disorders, as well as to alleviate jet lag and shift work sleep disorder⁵.

Factors That Affect Melatonin Dosage

There are many factors that can affect melatonin dosage². 

Some of these factors include:

1. Age

2. Body weight

3. Sensitivity to melatonin

4. Type and severity of sleeping disturbances⁶

5. Nutritional factors⁶

6. Exposure to daylight and nighttime darkness⁶

7. Alcohol consumption²

8. Smoking²

9. Caffeine consumption²

10. Shift work²

11. Aging²

12. Certain medications²

13. Exposure to too much light at night including blue light²

14. Illness

It is important to note that there are no official dosing recommendations for melatonin as it is not classified as a drug by the Food and Drug Administration (FDA)². 

More research is needed to determine the optimal melatonin dose for different age groups and health conditions².

Recommended Melatonin Dosages for Different Conditions

Melatonin dosages vary depending on age, body weight, and sensitivity to melatonin⁷. 

The right dosage also depends on the type and severity of the sleeping disturbances you may be experiencing⁷. 

For general sleep support in adults, a dosage of 0.3 to 5 milligrams is typically recommended⁸. 

Older adults may find doses lower than 1 milligram to be effective⁸. 

For jet lag, a dosage of 0.5 to 8 milligrams taken at bedtime in the destination time zone is recommended⁸. 

For shift work disorder, a dosage of 1.8 to 12 milligrams taken before bedtime is recommended⁸. 

Children should not take melatonin unless recommended by a doctor⁸. 

Melatonin dosage for pregnant or breastfeeding people should be avoided without first consulting their doctor⁸.

It's important to consult with a healthcare professional to determine the appropriate dosage for your specific needs.

Once again, it must be noted that there are no official dosing recommendations for melatonin as it is not classified as a drug by the Food and Drug Administration (FDA)⁹.

Potential Side Effects and Risks of Taking Too Much Melatonin

While melatonin is generally safe for short-term use¹⁰, taking too much of it can lead to side effects^11121310.

Some of the side effects of taking too much melatonin include headaches, dizziness, nausea, daytime drowsiness, and grogginess¹²¹⁰. 

In rare cases, it can cause an allergic reaction¹⁰.

If you experience any of the following side effects after taking melatonin, you should contact poison control or your local emergency number immediately¹³:

• Extremely high blood pressure

• Shortness of breath

• Sudden chest pain

 

It’s important to note that melatonin can interact with certain medications such as blood thinners and antidepressants¹⁰. Therefore, it’s important to talk to your doctor before taking melatonin if you’re on any medication¹⁰.

Tips for Safely Using Melatonin Supplements

Melatonin is generally safe to take, but it can have side effects and shouldn’t be used by everyone¹⁴. 

Here are some tips for safely using melatonin supplements¹¹⁵¹⁶:

• Start with a small dose¹¹⁵. You don’t need a big amount of melatonin to see any benefit¹.

• If you find you need more, you can slowly take more over time¹.

• When you take it may be even more important than how much you take¹. Take it about an hour before bedtime¹⁶.

• Don’t give it every night¹⁷. If you do, your body gets used to it and you end up having to increase the dose¹⁷.

• Select a product with the USP Verified mark, as it’s more likely to be of higher quality¹⁷.

• Talk with a healthcare professional before adding OTC melatonin to your routine¹⁵.

 

If you’re having trouble with sleep and can’t take melatonin or it doesn’t work, you can do things like work on improving your sleep schedule and sleep environment¹⁴.