The generally recommended maximum dose of melatonin for adults is below 10 milligrams per night. Doses above 10 mg are not usually necessary and may increase the risk of side effects. Doses around or above 30 mg are often considered harmful and could lead to more significant adverse effects. Common side effects of taking too much melatonin include daytime drowsiness, headaches, dizziness, nausea, vivid dreams or nightmares, irritability, and mood changes. Severe symptoms that require immediate medical attention—though rare in melatonin overdose—include difficulty breathing, seizures, or loss of consciousness. In children, melatonin sensitivity is higher, and even doses as low as 1 to 5 mg in young children could potentially cause serious side effects requiring medical attention. If someone suspects they have taken too much melatonin and experiences mild side effects, they should contact a poison control center or healthcare provider for advice. In cases of severe symptoms, urgent medical care is necessary. In summary:
- Adults: Stay below 10 mg per night, avoid doses near or above 30 mg.
- Children: Use caution and seek pediatrician guidance; even smaller doses can be risky.
- Side effects of overdose: drowsiness, headaches, dizziness, nausea, vivid dreams, irritability.
- Emergency symptoms: difficulty breathing, seizures, loss of consciousness.
This reflects current expert consensus and safety guidelines on melatonin usage and overdose risks.
