amount of melatonin for adults
How Much Melatonin Should You Really Be Taking? For the millions of people who have trouble falling—and staying—asleep, melatonin can sometimes be the solution. The powerful hormone is naturally produced in your brain and sends the message to your body that it’s nighttime and time to hit the hay. The wrong amounts of melatonin or melatonin at the wrong time of day can cause serious health risks. Daytime melatonin has been shown to cause depression. This makes sense, especially when you consider that melatonin causes us to pull back, withdraw, become disoriented and irritable – the classic hibernation response. Melatonin Dosage for Adults. 1  Insomnia: Taking 1 mg to 3 mg at least 1 hour before going to bed is usually effective. 2  Jet lag: 0.5 – 5 mg of melatonin 1 hour before going to bed at final destination. 3  Seasonal affective disorder: 0.25 to 5 mg daily.  Sleep enhancement: 0.1 to 6mg taken 30 – 60 minutes before going to bed. Mistake #6: The dosage amount isn’t important. The problem with melatonin is that it was discovered long before scientists really understood what it does and how much you need. For example, in the late 80’s and early 90’s, we thought melatonin was a sleep hormone. Now we know it is much more complicated. Between two tenths of a milligram and five milligrams 60 minutes before bedtime is a typical dose for adults, while children should take a smaller dose. Too much melatonin can disrupt your sleep cycle, so start with the smallest dose of two tenths of a milligram and increase it as needed. People commonly make the mistake of assuming that taking higher doses of melatonin will lead to better shut-eye. But the opposite is true: Too much taken at once can cause headaches, nausea, dizziness, or irritability, all of which can disrupt your sleep. So talk to your doctor, who may suggest these dosage guidelines: During health exams, tell your doctor if you are taking melatonin. And tell your doctor if you are having trouble sleeping (insomnia), because it may be related to a medical problem. In adults, melatonin is taken in doses from 0.2 mg to 20.0 mg, based on the reason for its use. The right dose varies widely from one person to another. Talk to your doctor to learn the right dosage and to find out if melatonin is right for you. What is melatonin? Melatonin is a hormone made by the pineal gland , a small gland in the brain. Melatonin helps control your sleep and wake cycles. Very small amounts of it are found in foods such as meats, grains, fruits, and vegetables. You can also buy it as a supplement. 1 Since time release melatonin only lasts for 3 – 4 hours, any need to shift sleep schedules more than 3 hours may require taking another pill in 3 or 4 hours.  Cautions: Melatonin should not be taken if eyes are exposed to bright sunlight, and melatonin should be avoided if operating any vehicle. If attempting sleep shifts of more than 1 hour, light therapy should also be used. Do not use melatonin for more than two weeks at a time. Melatonin Dosage for Adults. Insomnia: Taking 1 mg to 3 mg at least 1 hour before going to bed is usually effective. Some people will only require 0.1 to 0.3 mg of Melatonin to sleep better. If using 3 mg per night is not effective after 3 days, try increasing your dosage to 5 – 6 mg 1 hour before going to bed.
1 mg to 3 mg