The number of melatonin gummies you should take depends on the dosage per gummy and your individual needs, but general guidelines for adults are as follows:
- Most adults take between 1 to 5 milligrams of melatonin about 30 minutes before bedtime. Experts recommend not exceeding 10 milligrams at a time
- Melatonin gummies often come in doses like 1 mg, 3 mg, 5 mg, or even 10 mg per gummy. For example, some gummies provide 10 mg per 2-gummy serving, and the manufacturer advises adults to chew 2 gummies (total 10 mg) one hour before bed, not exceeding two gummies daily
- It is best to start with a low dose, such as 1 or 3 mg, and see how your body responds before increasing the amount. Higher doses do not necessarily improve sleep and may cause side effects like grogginess or vivid dreams
- If you are older than 65 or have health conditions, consult a doctor before taking melatonin, as lower doses and shorter use periods are recommended
Summary:
- Start with 1 to 3 mg melatonin (which may be 1 gummy if it contains that dose).
- Do not exceed 10 mg (often 2 gummies if each is 5 mg, or 2 gummies if each is 10 mg divided by 2).
- Follow the specific gummy product instructions.
- Consult a healthcare provider if unsure or if you have special health considerations.
This approach ensures safe and effective use of melatonin gummies for sleep support
