Adults typically start with a melatonin dose of 1 to 3 mg taken about 30 minutes to 2 hours before bedtime. If needed, the dose can be gradually increased by 1 mg per week up to a maximum of 10 mg per night, though most people find 1 to 5 mg effective for improving sleep
. Key points on adult melatonin dosage:
- Starting dose: 1 mg is recommended as a safe initial dose
- Common effective range: 1 to 5 mg taken 30 minutes before sleep
- Maximum recommended dose: No more than 10 mg at a time for adults
- Older adults (65+): Should consult a doctor and typically use the lowest effective dose, often 1 to 3 mg
- Melatonin should be used short-term (up to 13 weeks) unless advised otherwise by a healthcare provider
Higher doses (above 10 mg) are generally not recommended due to potential side effects like daytime sleepiness, headaches, and dizziness, and there is no evidence that doses over 5 mg are more effective
. It’s best to start low and adjust as needed under medical guidance. In summary, adults should start with 1 mg of melatonin about 30-60 minutes before bedtime and can increase gradually but should not exceed 10 mg per night without medical advice.
