The recommended melatonin dosage for adults typically ranges from 0.5 milligrams to 5 milligrams, taken about 30 to 60 minutes before bedtime. Starting with a low dose of 0.5 to 1 milligram is advised, and the dose can be gradually increased if needed. Most adults rarely require more than 5 milligrams, and taking more than 10 milligrams is generally not recommended and can cause side effects. For children, lower doses such as 0.5 to 3 milligrams are common, but it should be taken under medical supervision. Melatonin is best used for short-term sleep issues and doses should be kept as low as possible for the shortest duration needed.
Summary of Dosage Guidelines:
- Adults: Start 0.5–1 mg, typical effective range 1–5 mg, max 10 mg.
- Children: Generally 0.5–3 mg, under doctor supervision.
- Take 30–60 minutes before bedtime.
- Use lowest effective dose for shortest time.
High doses (e.g., 30 mg) are not safe and can cause serious side effects like grogginess, headaches, and mood changes.
