Melatonin Dosage: How Much Melatonin Should You Take

By Dr. Frank Yap, MD -

Melatonin, a hormone your brain produces when it senses darkness1, helps regulate when you feel drowsy at night. You can also purchase melatonin as a dietary supplement in the United States. Supplemental melatonin comes in many forms, including tablets, liquids, patches2, gummies, and sprays.

Most people take melatonin on a short-term basis3 to relieve temporary sleep issues, such as those caused by jet lag. Melatonin can also help some people, such as shift workers or those with delayed sleep-wake phase disorder, reset their internal body clocks to get better sleep. While melatonin is primarily known as the “sleep hormone,” it may serve other important functions beyond regulating sleep. For example, it may help relieve anxiety prior to surgery.

Melatonin can be a safe short-term solution for sleep problems, as it’s generally well-tolerated without causing the side effects4 common to most prescription sleep medications. Studies show it can help you fall asleep seven minutes faster, increase your total sleep time by eight minutes, and improve sleep quality overall.

Because the U.S. Food and Drug Administration considers it a dietary supplement, there are no official guidelines for melatonin dosage in the United States. A safe melatonin dosage is determined based on your age, body weight, and personal sensitivity.

Melatonin Dosage for Adults

There is no official recommended melatonin dosage for adults, but a range of 0.5 milligram to 5 milligrams appears to be safe and effective. Adults can take melatonin about one hour before bed.

Melatonin for Pregnant or Breastfeeding Women

Pregnant and breastfeeding women should avoid using melatonin without first consulting their doctor. There has not been sufficient research into the safety of melatonin among this population.

Melatonin Dosage for Children

Short-term use of melatonin in small doses appears to be safe and well-tolerated by most children. The effective dosage for children ranges from 0.05 milligrams per kilogram to 5 milligrams of melatonin. When children experience side effects from taking melatonin, they’re typically mild and may include:

  • Agitation
  • Bedwetting (more than usual)
  • Dizziness
  • Drowsiness
  • Headaches

Medical professionals may recommend melatonin for children with conditions that affect their sleep, such as insomnia, autism spectrum disorder, or attention-deficit hyperactivity disorder. Several studies have shown melatonin supplements can significantly improve overall sleep times by 25 minutes to 48 minutes, on average, for children with these conditions.

However, there haven’t been enough studies of melatonin in children for experts to determine an official recommended dosage or any potential long-term safety risks. Since melatonin is a hormone, it’s possible that taking supplemental melatonin could affect other aspects of hormone development in children, but further research is needed.

If your child is having sleep problems, experts recommend consulting your doctor before giving them melatonin. Research indicates that for half of the cases5 where melatonin was used to treat pediatric insomnia, better sleep habits were just as effective at relieving the child’s sleep problems.

Melatonin Dosage for Older Adults

Our melatonin levels naturally decline as we age6, disrupting the sleep-wake cycles for many older adults. As a result, older adults may have an increased sensitivity to melatonin. In a meta-analysis of 16 studies, melatonin dosages between 0.1 milligram and 50 milligrams per kilogram were administered to older adults aged 55 to 77 years old. In all of the studies, the melatonin levels remained higher among the older adults when compared to younger adults and stayed higher for a longer period of time — leading to increased daytime drowsiness. The more melatonin the person took, the more pronounced these effects.

As a result, researchers recommend older adults start with the lowest dose of melatonin possible. Lower doses may help older adults sleep better without disrupting their circadian rhythms and causing prolonged drowsiness.

Older adults with dementia should avoid melatonin, according to the American Academy of Sleep Medicine.

How Much Melatonin Should I Take?

It’s best to start with the lowest recommended dosage of melatonin for your age. From there, you can gradually increase your dosage until you find a dose that helps you fall asleep without causing any side effects. A safe starting dose for adults is between 0.5 milligram and 5 milligrams of melatonin. Older adults may find lower doses, starting with 0.1 milligram, to be safe and effective. Children should not take melatonin unless recommended by a doctor.

Over-the-counter melatonin may come in standard amounts like 1 milligram, 3 milligrams, or 5 milligrams. You can use a pill-cutter to cut the tablets in half or quarters to create a smaller starting dose.

When Should I Take Melatonin?

The best time to take melatonin is about one hour before your bedtime. Your brain naturally increases melatonin production about one hour to two hours7 before you sleep, so taking melatonin at this time may help facilitate the process.

How Much Melatonin Should I Take for Jet Lag?

Melatonin can be effective in relieving jet lag for people who travel across two or more time zones. Adults may take a dose of 0.5 milligram to 5 milligrams one hour before bed for up to four nights after arriving at their destination.

Is It Safe to Take Melatonin With Alcohol?

It is not considered safe to take melatonin with alcohol. Because alcohol can disrupt your sleep quality and your natural melatonin levels8, you should avoid mixing melatonin with alcohol.

Is It Safe to Take Melatonin With Caffeine?

It is not recommended that you take melatonin with caffeine9. Caffeine is a stimulant that disrupts your sleep-wake cycle and can affect your natural melatonin production.

Can You Overdose on Melatonin?

While melatonin is generally considered safe, it is possible to take too much. There is no official recommended melatonin dosage, and people can have different sensitivities to melatonin, so finding an appropriate dose can be challenging. Moreover, because melatonin is not regulated in the U.S., the actual melatonin content of supplements can vary significantly. Studies have found that some melatonin products can have nearly five times as much melatonin as their label claims, or much less.

The first sign that you’ve taken too much melatonin is that you’ll continue feeling its soporific effects the following day. You may feel especially drowsy or groggy. Doses of 10 milligrams or higher can cause side effects like drowsiness and headache10. Other symptoms of melatonin overdose11 include:

  • Changes in blood pressure
  • Dizziness
  • Headaches
  • Nausea
  • Vivid dreams or nightmares

When to Talk to Your Doctor About Melatonin

To ensure safe usage, it is always a good idea to consult your doctor before taking any over-the-counter sleep aid, including melatonin. They know your personal medical history and can best advise you on the appropriate melatonin dosage for your needs. They will also know whether melatonin might interact with any other medications you may currently be taking.

Certain health conditions and medications may increase your risk of side effects when taking melatonin. If you take any of the following medications, be sure to talk to your doctor before taking melatonin:

Additionally, the following types of people may have an increased sensitivity to melatonin, and should avoid taking it before consulting their doctor:

  • Children
  • People with dementia
  • People with depression
  • People with epilepsy
  • Pregnant or breastfeeding women
  • Shift workers

The research into melatonin’s potential benefits and use cases is still evolving, and its long-term effects15 are still unknown. For many people, melatonin offers mild improvements to sleep problems when used on a short-term basis. For others, it may cause side effects or not impact sleep at all.

If you find your sleep problems persist after trying melatonin, it may be time to talk to a doctor. They can recommend other strategies for improving your sleep, such as better sleep hygiene, changes to diet and exercise, or cognitive-behavioral therapy for insomnia. They can also evaluate other possible causes for your sleep problems.

Medical Disclaimer: The content on this page should not be taken as medical advice or used as a recommendation for any specific medication. Always consult your doctor before taking any new medication or changing your current dosage.

Source: https://www.sleepfoundation.org/melatonin/melatonin-dosage-how-much-should-you-take

Comments

Post a Comment

Labels

Show more

Archive

Show more

Popular posts from this blog

12 Types of Zinc Supplementation and Absorption 2024

By Dr. Frank Yap, MD -
Image
Zinc is a powerful immune nutrient known for its benefits for providing immune health support and anti inflammation as well as for improving cold and respiratory symptoms, wound healing, acne reduction, and lowering the risk of age-related diseases. Research on atherosclerosis and diabetes mellitus suggests that zinc deficiency may contribute to low-grade systemic inflammation. Types of Zinc What's the best absorbed zinc supplement form?  We know there’s an ocean of information out there to navigate, so we’ve compiled a list of common zinc types and an overview on each zinc type below. There are several types of zinc supplements. Supplements contain several forms of zinc, including zinc gluconate, zinc citrate and zinc picolinate. The percentage of elemental zinc varies by form.  Choosing a zinc supplement can be confusing because there are so many different types. zinc acetate zinc angstro
Read more

How to Detox Spike Protein After COVID - Dr Mercola

By Dr. Frank Yap, MD -
Image
The spike protein is naturally found in SARS-CoV-2, no matter the variant. In its native form in SARS-CoV-2, the spike protein is responsible for the pathologies of the viral infection. As of October 30, 2023, federal  data  published by the US CDC found that 14.3% (National Estimate) of adults who previously had a COVID-19 infection are currently experiencing symptoms of long COVID.  In its wild form it’s known to open the blood-brain barrier, cause cell damage (cytotoxicity) and, as Dr. Robert Malone, the inventor of the  mRNA and DNA vaccine core platform technology , said in a commentary on  News Voice , “is active in manipulating the biology of the cells that coat the inside of your blood vessels — vascular endothelial cells, in part through its interaction with ACE2, which controls contraction in the blood vessels, blood pressure and other things.” It’s also been revealed that the spike protein on its own is enough to cause inflammation and damage to the vascular system, even i
Read more

Lumbrokinase vs Nattokinase vs Serrapeptase: What's the Difference?

By -
Image
Lumbrokinase, nattokinase, and serrapeptase are all enzymes that have been studied for their potential health benefits. They are all considered as proteolytic enzymes. Proteolytic enzymes have a variety of roles in the body, from helping to digest food to taking part in the immune response. What is Lumbrokinase? Lumbrokinase (LK) is an enzyme derived from earthworms is thought to aid in blood clot prevention, inflammation reduction, and circulation problems.  Lumbrokinase for Blood Clots Thrombolytic agents typically used to dissolve clots are urokinase (u-PA), streptokinase, and tissue plasminogen activator (t-PA). These drugs, however, are not specific for fibrin and have adverse and dangerous side effects including severe bleeding and heavy blood loss which may result in death. In contrast, LK is very specific to fibrin as a substrate and it does not cause excessive bleeding. It can dissolve the fibrin itself or convert plasminogen to plasmin by inducing endogenous t-PA activity to
Read more

Fenbendazole Cancer Success Stories and Treatment Testimonials: Case Series (2024)

By Dr. Frank Yap, MD -
Image
The inspiring testimonials (below) you are about to read are shared by individuals who have generously recounted their remarkable journeys with the hope of motivating and uplifting fellow patients. It’s essential to acknowledge that while these case studies offer incredible hope, the Fenbendazole protocol isn’t a universal solution. Related:  Best Anti Cancer Supplements Below is the list categorised by different cancer types alphabetically. Fenbendazole Breast Cancer Success Stories December, 2022 Condition: Stage 4 ER+PR+HER2- Metastatic Breast Cancer to bones A friend told me about the Joe Tippens Protocol and ivermectin the day after I got my diagnosis for a third bout with breast cancer. I started both immediately. I saw my oncologist a week later. She added Faslodex, Kisqali, and Femara. She supported me added the JTP and the ivermectin. In 8 weeks I was in remission as measured by my CA2729. At week 11, a PET scan showed NED. Which of the protocol components
Read more

Fenbendazole vs Mebendazole: What is the Difference?

By Dr. Frank Yap, MD -
Image
Fenbendazole for Humans Fenbendazole (also known as fenben) is a veterinary medication used to treat parasites and worms such as tapeworms, hookworms, roundworms, and whipworms, in animals. It is commonly used under brand names like Panacur C and Safe-Guard. Recently, researchers have been experimenting with fenbendazole for humans cancer. Though the studies are limited, what researchers have found so far is promising for cancer patients. Many cancer patients have been following the Fenbendazole for cancer Protocol . However, fenbendazole isn’t the only worming medication that has the potential to fight cancer. Researchers have also been studying how Mebendazole, a drug that can treat worms in humans, could be just as, or even more, effective at shrinking tumors and killing cancer cells. Here’s what you need to know about each of these medications: Fenbendazole vs. Mebendazole Fenbendazole is part of a larger group of drugs known as benzimidazole, which are anthelmintic dr
Read more

NAC vs NAD vs NR vs NMN? What are the Differences?

By Dr. Frank Yap, MD -
Image
NAC vs NAD vs NR vs NMN ? Due to the small alphabetical differences, these supplements are often mixed up and confused by most consumers. We will cover the essentials and explain about each of these supplements below. NAD NAD is derived from Nicotinamide Riboside (NR). The levels of NAD in our body determine the speed of aging process. In younger cells and tissues, the levels of NAD are higher. As a result, younger people tend to have better physical activity, cognitive function and potential for cell repair and regeneration. As we grow, the levels of NAD in our body start to decline. This is reflected in the form of slowed cognitive response, loss of memory and reduced agility. Research suggests it may be possible to reverse mitochondrial decay with dietary supplements that increase cellular levels of a molecule called NAD (nicotinamide adenine dinucleotide).  NAD is a linchpin of energy metabolism, among other roles, and its diminishing level with age has been implicated in mitochond
Read more

FLCCC I-MASK+ Protocol for COVID-19

By Dr. Frank Yap, MD -
Image
FLCCC (Front Line COVID-19 Critical Care) I-MASK+ Protocol I-MASK+ Prevention & Early Outpatient Treatment Protocol for COVID-19 was designed for use as a prevention and in early outpatient treatment, for those who test positive for COVID-19. Component nutrients include vitamin D, C, melatonin, quercetin and zinc . All the component medicines are FDA-approved (except ivermectin), inexpensive, readily available and have been used for decades with well-established safety profiles. Please take note that I-MASK+ protocols are now: I-PREVENT protocol for prevention (prophylaxis) I-CARE protocol for early treatment . PREVENTION PROTOCOL As rates of infection with influenza and RSV rose in fall/winter 2022, FLCCC adapted th
Read more

How Linoleic Acid Wrecks Your Health (2024) - Dr Mercola

By Dr. Frank Yap, MD -
Image
The majority of Americans might be misled by official health recommendations to eat “healthy” vegetable oils. Even the term “vegetable oil” is misleading because it gives you the impression that you are receiving vegetable micronutrients when these oils are actually highly toxic, industrially-processed seed oils. Seed oils are some of the most dangerous items you could eat. Tucker Goodrich and Dr Mercola discussed what will be the topic of Dr Mercola's next book, namely linoleic acid (LA), which he believed is likely the leading contributing cause of virtually all chronic diseases we've encountered over the last century. Unfortunately, this is a topic that most clinicians and health care practitioners who focus on natural medicine have only a superficial understanding of.   Goodrich has a business background as a stockbroker and asset manager, and developed an IT risk management system used by two of the largest hedge funds in the w
Read more

The Key to Reversing All Autoimmune Diseases - Dr Mercola

By Dr. Frank Yap, MD -
Image
It has been estimated that over 54.4 million people in the United States have an autoimmune disease  ( R ).   Some of the major ones would be rheumatoid arthritis (RA), multiple sclerosis and inflammatory bowel diseases like Crohn's and ulcerative colitis. Since I have a massive clinical experience with RA (Rheumatoid Arthritis), I am going to use it as an example of how all autoimmune diseases can be treated. Why? Because they all have similar origins which are related to an antigen sneaking into your body and your immune system confusing it as a foreign invader. The antigen that gets into your system determines which of your body's tissues will be impacted. From the late 1980s and for the following 10 years, I treated over 3,000 patients with rheumatic illnesses, including systemic lupus erythematosus (SLE), scleroderma, polymyositis and dermatomyositis. RA has a devastating prognosis in many patients. Rheumatoid arthritis affects about 1% of our population
Read more

How to Get Ivermectin in the US: Pharmacies (2023)

By Dr. Frank Yap, MD -
Image
To assist all who are having difficulty finding pharmacists to fill prescriptions for ivermectin for preventing or treating COVID-19, FLCCC offer the following list of pharmacies that have assured us that they will fill these off-label prescriptions. Note: Ivermectin is often recognized – 2nd to penicillin – for having the greatest impact on human health. And its discovery won the Nobel Prize in 2015. Ivermectin has an increasing list of indications due to its antiviral and anti-inflammatory properties, and is included on the  WHO’s Model List of Essential Medicines .  Several studies reported antiviral effects of ivermectin on RNA viruses such as Zika, dengue, yellow fever, West Nile, Hendra, Newcastle, Venezuelan equine encephalitis, chikungunya, Semliki Forest, Sindbis, Avian influenza A, Porcine Reproductive and Respiratory Syndrome, Human immunodeficiency virus type 1, and COVID 19 virus. Ivermectin also offer potential benefits in addressing conditions such as  cance
Read more