The generally recommended maximum dose of melatonin for adults is around 10 milligrams per day, with many experts suggesting staying at or below this level to avoid side effects
. Typical effective doses range from 0.2 mg to 5 mg, and starting with a low dose and increasing gradually is advised
. Taking more than 10 mg, such as 30 mg, is considered excessive and could lead to side effects like headache, dizziness, nausea, drowsiness, irritability, mood changes, stomach cramps, and low blood pressure
. High doses may also disrupt your natural sleep-wake cycle, cause rebound insomnia, and produce symptoms such as grogginess, vivid dreams, or nightmares
. Signs of too much melatonin include:
- Excessive drowsiness or prolonged sedation
- Headaches
- Nausea and vomiting
- Dizziness or vertigo
- Agitation or irritability
- Slurred speech and tremors
- Low blood pressure
- Confusion or cognitive impairment
- Nightmares or hallucinations (rare)
While melatonin overdose is rarely life-threatening, it is important to use the lowest effective dose and consult a healthcare provider before starting melatonin, especially if you have underlying health conditions or take other medications that may interact with it
. In summary, more than 10 mg of melatonin is generally considered too much for most adults, and doses above this level increase the risk of side effects and sleep disruption
