can i take 10 mg of melatonin

Taking 10 mg of melatonin is generally considered safe for adults as it is the maximum recommended dose for a single use. However, most people typically need much lower doses, such as 0.5 to 5 mg, to effectively aid sleep, and taking higher doses like 10 mg may increase the likelihood of side effects including daytime drowsiness, headaches, dizziness, nausea, vivid dreams, and mood changes. It is advised to consult a healthcare provider before taking melatonin, especially if there are existing medical conditions or medications involved, or if melatonin is to be taken regularly beyond a short-term period.