The typical melatonin dosage for adults ranges from 1 to 5 milligrams taken about 30 minutes before bedtime. Experts generally recommend starting with a low dose, such as 1 mg or less, and increasing gradually if needed, but not exceeding 10 mg at a time
. Key points on melatonin dosage:
- Most adults take between 1 and 5 mg for sleep.
- Starting with 0.5 to 1 mg is advised, especially if you have not taken melatonin before
- The maximum recommended dose is usually 10 mg per night; doses above this may increase side effects without added benefit
- Older adults should use the lowest effective dose, often 0.5 to 3 mg, and consult a doctor before use
- Children should only take melatonin under medical supervision, typically lower doses (0.5–3 mg)
If sleep problems persist after 1–2 weeks of melatonin use, it is advisable to consult a healthcare provider rather than increasing the dose
. In summary, start with 1 to 3 mg about 30 minutes before bed, do not exceed 10 mg, and adjust based on your response and medical advice.
