Melatonin may be used to improve sleep onset, sleep time, or sleep quality. There are several scenarios where you might benefit from taking melatonin for sleep, according to the National Center for Complementary and Integrative Health NIH.
These include:. Some healthcare professionals also recommend that children who experience difficulty sleeping due to other health conditions, like autism spectrum disorder and attention deficit hyperactivity disorder, take melatonin—although experts are still unsure about the overall safety and effectiveness of this approach.
Melatonin supplements are available in a wide range of dosages, from 1 milligram up to 10 milligrams, and can be taken as pills, dissolvable tablets, liquid drops, or even gummies. However you take it, the best time to use melatonin is about 30 minutes before bedtime. For adults, Dr. Kohli recommends beginning with a 1 to 2 milligram dose daily and increasing the dosage by another 1 to 2 milligrams at a time.
For children, the AAP says the dose should remain low between. The maximum dosage for adults ranges from 5 to 10 milligrams. According to University of Missouri Health Care neurologist Pradeep Bollu, MD, while some people respond well to 3 milligrams daily, others may need more or less.
If you feel like you need more than 5 milligrams, you should talk to your doctor first before trying a higher dose. The more melatonin you take the more likely you are to have side effects. The Sleep Foundation editorial team is dedicated to providing content that meets the highest standards for accuracy and objectivity. Our editors and medical experts rigorously evaluate every article and guide to ensure the information is factual, up-to-date, and free of bias.
Updated June 1, Written by Elise Chahine. Medically Reviewed by Dr. Abhinav Singh. When Should I Take Melatonin? Can You Overdose on Melatonin? Melatonin Dosage for Adults There is no official recommended melatonin dosage for adults, but a range of 0. Melatonin for Pregnant or Breastfeeding Women Pregnant and breastfeeding women should avoid using melatonin without first consulting their doctor. Melatonin Dosage for Children Short-term use of melatonin in small doses appears to be safe and well-tolerated by most children.
Sign up below for your free gift. Your privacy is important to us. Was this article helpful? Yes No. National Center for Complementary and Integrative Health. Savage, R. In StatPearls.
StatPearls Publishing. Shane-McWhorter, L. Merck Manual Professional Version: Melatonin. Ferracioli-Oda, E. Meta-analysis: melatonin for the treatment of primary sleep disorders. PloS One, 8 5 , e Berring-Uldum, A. Ugeskrift for Laeger, 19 , V Vural, E. Optimal dosages for melatonin supplementation therapy in older adults: a systematic review of current literature.
Module 6. Conroy, D. Dim light melatonin onset in alcohol-dependent men and women compared with healthy controls. Chronobiology International, 29 1 , 35— Shilo, L. The effects of coffee consumption on sleep and melatonin secretion. Sleep Medicine, 3 3 , — McGrane, I. Melatonin therapy for REM sleep behavior disorder: a critical review of evidence. Sleep Medicine, 16 1 , 19— Toxicology of melatonin. One review found evidence that, in children with autism, melatonin supplementation led to improved sleep and better daytime behavior.
A small study from Poland found that obese adults who took a daily 10 mg melatonin supplement for 30 days while eating a reduced-calorie diet lost almost twice as much weight as a placebo group. The underlying cause might be connected to the fact that blood measures of oxidative damage and inflammation were much lower in the people who took melatonin.
This alternative theory holds that it was only later in human evolution that melatonin took on a secondary role as a biological clock-setter.
Inflammation, like poor sleep, is implicated in the development or progression of an array of diseases, from heart disease and diabetes to depression and dementia. If melatonin could safely promote both better sleep and lower rates of inflammation, it could be a potent preventative for a lot of those ills.
Infants may only need 1 mg; older children between 2. Again, start your child at a lower dose, and then gradually increase the amount of melatonin as needed. Talk to your doctor for advice on appropriate dosages. As a general rule of thumb, consult your doctor before taking any new herbs or supplements. Melatonin can reduce the effectiveness of some prescription drugs, triggering possibly serious complications.
Melatonin can increase the risk of bleeding. Melatonin may also increase blood pressure in people who take medication to control their hypertension. Autoimmune diseases are the result of an overactive immune system, and inflammation is a classic symptom on these diseases.
Melatonin can stimulate immune system activity, increasing inflammation and exacerbating an existing disease. These symptoms may improve once you stop taking the supplement or reduce the amount you take each night.
In the case of a severe overdose or side effect — like an abnormally low blood pressure — see a doctor right away. You should also get medical help if you feel that the supplement interacts with your prescription medication.
For example, you might take your diabetes medication as scheduled to control your blood sugar, yet your blood sugar still remains elevated. Medical treatment will focus on stabilizing your health.
So if too much melatonin causes low blood pressure, your doctor will work to get your blood pressure back to a healthy level.
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