A safe dose of melatonin for most adults generally ranges between 1 and 5 milligrams, with 10 milligrams usually considered the upper safe limit. Starting with a lower dose such as 0.5 to 1 milligram 30 to 60 minutes before bedtime and then gradually increasing if needed is recommended to reduce side effects. Doses above 10 milligrams may not improve sleep and can cause side effects like grogginess, dizziness, or vivid dreams. For children, doses are typically lower and should be given under medical supervision, often ranging from 1 to 3 milligrams depending on age.
Melatonin Dosage Guidelines for Adults
- Typical dose: 1 to 5 mg, rarely needing more than 5 mg.
- Safe upper limit: Generally no more than 10 mg per day.
- Start low (0.5-1 mg), increase gradually as needed.
- Factors influencing dose: age, body weight, sensitivity, and health conditions.
Melatonin Dosage for Children
- Preschool children: 1 to 2 mg.
- School-aged children: 1 to 3 mg.
- Adolescents: 1 to 5 mg.
- Use under medical supervision, avoid giving to very young children unless directed by a doctor.
Possible Side Effects of Excessive Melatonin
- Daytime drowsiness or grogginess.
- Headaches, dizziness, nausea.
- Vivid dreams or nightmares.
- Mood changes or irritability.
Melatonin is generally safe for both short-term and long-term use at low to moderate doses, but consulting a healthcare provider before starting supplementation is advised, especially for children, older adults, and those with medical conditions.
