how much melatonin can you take

The typical recommended melatonin dosage for adults ranges from 1 to 5 milligrams taken about 30 minutes to 2 hours before bedtime. Most adults should not exceed 10 milligrams per night, as doses higher than this are unlikely to improve sleep and may increase the risk of side effects. For children, recommended doses are lower: around 1 to 3 milligrams depending on age. Older adults are advised to use the lowest effective dose, often between 0.5 and 6 milligrams. Higher doses, such as 40-200 mg used in some clinical settings, have not shown toxicity but are not typically recommended for general sleep aid use. Melatonin should be used for the shortest time necessary, and consulting a healthcare provider before use is advised, especially for children, older adults, or individuals with health conditions.