The appropriate dosage of melatonin varies based on age, body weight, and personal sensitivity. There are no official guidelines for melatonin dosage in the United States because it is considered a dietary supplement by the FDA. However, the following are general recommendations for melatonin dosage:
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Adults: A safe starting dose for adults is between 1 and 5 milligrams of melatonin, taken a few hours before bed. Older adults may find doses lower than 1 milligram to be effective.
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Children: Children should not take melatonin unless recommended by a doctor. Melatonin is usually well tolerated when taken in doses up to 3 mg daily in children and 5 mg daily in adolescents.
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Short-term sleep problems in adults: The usual starting dose is one 2mg slow release tablet taken 30 minutes to 1 hour before bedtime. The dose may gradually be increased (up to a maximum of 10mg once daily) depending on how well it works.
It is best to start with the lowest recommended dosage of melatonin for your age and gradually increase the dosage until you find a dose that helps you fall asleep without causing side effects. It is important to note that melatonin should only be taken for a short period of time, typically up to 13 weeks, to treat short-term sleep problems in adults. If you have a condition-related sleep problem, a specialist may prescribe melatonin longer term.
