How Much Melatonin Should I Take?
Melatonin is one of the most popular sleep supplements in the world. In the United States, more than three million people use melatonin supplements to help them fall asleep and wake up fewer times throughout the night.1 And that figure is on the rise as the supplement becomes more popular. Perhaps you’ve also considered adding melatonin to your supplement routine, but you may be asking yourself, “how much melatonin should I take?” Understanding what melatonin is and what the recommended dosage is for adults and kids is important before beginning a new supplement. Today let’s consider what this popular supplement is and all the ways it could benefit you!
What Is Melatonin?
Melatonin is a natural hormone secreted by the pineal gland in your brain, as well as being naturally produced in the gut. When used correctly, it can be a great way to keep your body healthy by encouraging regular, restful sleep.2 This is because pineal melatonin, along with its counterpart norepinephrine, is responsible for helping maintain your body’s circadian rhythm, which is your natural, 24-hour sleep and wake cycle. Your body should naturally produce and release more melatonin in the evening and at night, with levels falling in the morning.3 The production of melatonin is your brain’s way of telling your body that it’s time to sleep.
How Does Melatonin Work?
The melatonin secreted by the pineal gland is a pretty clever little hormone—it knows when it’s dark or light out! When darkness is perceived by your retinas, this causes your body to produce more melatonin, which then provides a sleep signal and helps you fall asleep. Exposure to light (especially blue light from the sun or electronic screens), on the other hand, decreases melatonin production and signals your body that it’s time to wake up and be alert. You can learn more about how exposure to blue light affects your health in Important Facts About Blue Light and Eye Health.
Melatonin supplements are often used to help regulate natural sleep and wake cycles. But melatonin, and other sleep supplements, should only be used at the appropriate time of day, and only in recommended amounts.
How to Take Melatonin
Timing is important with melatonin. Remember, your body should naturally produce more melatonin when it starts to get dark outside, so if you take supplemental melatonin too early in the evening—before the sun starts to set or before you are actually ready to fall asleep for the night—you risk throwing off the natural cycle your body is trying to maintain. Don’t fight that natural flow.
Melatonin can be very beneficial when your regular sleep schedule gets disrupted. For example, if you’ve flown across several time zones and have jetlag, or if it’s a big week at work that requires successive late nights. In situations like those, melatonin supplements can help you get back into your natural rhythm.
There’s another timing issue to be aware of, too. As you age, your body may naturally produce less and less melatonin. This becomes especially true after age 60.3
Some people make the mistake of thinking that if a little melatonin helps, a lot will certainly help more. Unfortunately, that’s not only wrong, it’s also a dangerous line of thinking.
Taking too much melatonin can wreak havoc on your sleep cycle. It can also cause aches, nausea, dizziness and irritability—which are all impediments to restorative sleep. Overdoing it with melatonin supplements or taking it a second time may even cause you to wake up in the middle of the night and struggle to get back to sleep. As with any supplement, follow the recommended intake listed on the package or instructions provided by your doctor.
Let’s consider what the right melatonin dosage might be for you.
Melatonin Dosage for Adults
It’s best to take the lowest amount of melatonin that gives you results. In general, healthy adults may take 1 mg to 5 mg of melatonin about 30 to 60 minutes before planning to fall asleep.2 That amount of time will allow your brain to recognize the supplemental melatonin and trigger the signal to help you fall asleep.
Here is a list of commonly recommended dosages of melatonin for adults:
- Melatonin for Trouble Falling Asleep
One to 5 mg of melatonin may help people who have trouble falling asleep2 - Melatonin for Extended Difficulty Sleeping
Melatonin has been studied as a sleep aid (“soporific”) for adults experiencing long-term sleep conditions. These studies generally involve dosages of 1 mg to 5 mg, although higher dosages have also been considered.2 Speak with your doctor for guidance on treatment for extended difficulty sleeping. - Melatonin for Jet Lag or Disrupted Sleep/Wake Cycle
0.5 mg to 5 mg at bedtime is commonly taken starting the night of arrival at your destination, continuing for two to five days4
The above intake amounts have been studied scientifically, but always check with your doctor first before supplementing your melatonin to find the safest intake for your individual needs.
Is Melatonin Safe for Children?
Children who sleep well may have better academic performance and fewer weight concerns. They also may be less likely to get injured playing sports and have healthier immune systems. In fact, some experts believe that many children who have trouble focusing simply have poor sleep habits and aren’t rested well enough to pay attention as they should in the classroom.5
With good sleep so important, is it safe to give your child melatonin to help them get the rest they need? Unfortunately, there hasn’t been enough research on melatonin use in children to be sure. Melatonin is a hormone, so it must be used carefully, but some research suggests that a very low dose of melatonin used on a limited basis may help children fall asleep.6
Some parents use low-dose melatonin to help their child fall asleep when sleeping patterns have been disrupted, such as on vacation, after a long day or two of travel or when a busy schedule hasn’t provided adequate time for naps. This is similar to how a shift-worker might use melatonin to readjust their sleep-wake cycle after getting out of rhythm due to changing work schedules. In both cases, the use is very short-term. It is recommend to discuss with your doctor before giving melatonin to children.
The best way to help children sleep better is to do what you were probably taught as new parents: establish a good nighttime routine such as putting electronics and screens away and dimming the lights in the house about a half-hour before putting your children to bed.
Melatonin Dosage for Kids
If you do decide to give your child melatonin after talking with your doctor, try the lowest dose that your doctor recommends. Melatonin dosages for children often begin at around 1 mg or more, depending on their age and other factors,7 but it’s important to never use more than necessary. Start with a very low dose (about .5 mg or up to 1 mg) 30 to 60 minutes before bed. Only increase the dosage if necessary, and never go with a higher dose than your doctor recommends.
Side Effects of Melatonin
Melatonin has a reputation for being safe, and for the most part, that’s true, although there are some medications that can interact with melatonin.8 But it’s important to know that the right amount of melatonin for one person may be too much for another, and the side effects of a taking too much melatonin will also vary from person to person.8
With the availability of supplemental melatonin in high doses, it may be tempting to reach for the highest number right away, but the best approach is to start with a very low dose and stick with the minimum effective dose for you. The “more is better” philosophy does not apply to melatonin.
Here are some side effects which may be experienced when taking melatonin:
- Next-day drowsiness—taking too much melatonin can result in feeling sluggish the next morning or sleepy during unintended times.8
- Intense Dreams—some people have reported having intense dreams or nightmares after taking too much melatonin.8
- Hypothermic Effect—with the natural release of melatonin comes a natural decrease in body temperature, so going overboard can exacerbate that natural effect9
It’s important to talk to your doctor before beginning any new dietary supplement, especially if you are on a prescription medication, have a health condition or are pregnant or breastfeeding.
That said, melatonin is considered generally safe when used for short periods and in the correct manner.10 Some people have complained of daytime drowsiness, headache, dizziness, stomach cramps and irritability.10
Melatonin Supplements to Support Better Sleep
For those looking for a more restful night’s sleep, melatonin offers a safe way to help yourself fall asleep faster and stay asleep throughout the night. Considering adding melatonin to your nighttime routine? Here are some of Swanson’s most popular melatonin supplements:
- Swanson Premium Extra Low Dose Melatonin—Melatonin can be powerful, and for some people, a little is all they need to give their sleep patterns a slight adjustment. This low-potency option features 500 mcg (0.5 mg) of melatonin in each veggie capsule, enabling more precise supplementation so you can get the amount that’s right for you.
- Swanson Ultra Dual-Release Melatonin—A dual-release formula delivering 1.5 mg of melatonin right away, when you need it most, followed by another 1.5 mg of melatonin that’s gradually released throughout the night to ensure you get the rest you deserve.
- Swanson Ultra Triple Strength Melatonin—This high-potency supplement delivers 10 mg of pure melatonin in each capsule. A super-strength formula, it provides a high dose of melatonin that also acts as an antioxidant for defense against free radicals.
The best advice is to start low and go slow. In other words, don’t immediately go for the highest dose you can find. Ultimately, the low .5 mg or 1 mg doses might be just what your tired body needs.
Melatonin-Free Sleep Aids
We all want to enjoy deep, restful sleep at night, but melatonin may not be the best fit for everyone. If you’re looking for a melatonin-free sleep aid, why not try these top picks?
- Melatonin-Free Sleep Aid—A gentle, yet potent 3-in-1 formula, this option delivcrs the relaxing attributes of magnesium, L-theanine and L-5HTP to help you enter a calmer state and enjoy better rest.
- Swanson Premium Full-Spectrum Valerian, Chamomile & Hops—Not just for herbal teas, these powerful plant allies come together in this expertly crafted formula to combat stress, promote relaxation and offer you a comforting mindset that’s ready to drift off into dreamland.
- GABA—Short for gamma-aminobutyric acid, this amino acid works as a neurotransmitter in the brain to promote a restful mood while also offering adaptogenic support so you can positively respond from the day’s stressors.
- Swanson Premium Lemon Balm, Passionflower, Skullcap Complex—Another potent 3-in-1 formula, this time featuring a synergistic combination of classic herbal sleep aids. Put the power of the full-spectrum formulation to work for you as a way to relax and calm yourself before settling in for a good night’s rest.
- Swanson Premium L-Tryptophan—A well-known amino acid, this sleep aid promotes the production of serotonin levels in the brain. That benefit means more stable circadian rhythms for a healthy sleep/wake cycle, and a calmer mood that helps you fall asleep faster. Unlike melatonin, L-tryptophan must be gained from supplements or diet, as the body doesn’t produce it on its own.
These melatonin-free sleep aids are a great place to start, but there are other practices which can also help you enjoy a better night’s rest. Read more in Sleep Better with Trendworthy Sleep Essentials.
Whether with or without melatonin, everyone deserves to sleep better at night. Make sure you’re creating an environment that promotes rest in your home and consider the supplements listed above. After all, your rest and overall wellness are counting on it!
About Lindsey Toth, MS, RD
Lindsey is a nationally recognized registered dietitian and nutritionist with a soft spot for ice cream. She empowers people to take charge of their health by finding the balance between the pleasure and nourishment in food. Her philosophy is that you should take care of your body because it’s the only permanent home you have. It’s what inspired her to pursue a career in nutrition.
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
Sources
1. Melatonin for Sleep. Johns Hopkins Medicine. Read source
2. Melatonin. Sleep Foundation. Read source
3. Melatonin. Mayo Clinic. Read source
4. Melatonin and Jet Lag. National Library of Medicine. Read source
5. Your Child’s Behavior. St. Louis Children’s Hospital. Read source
6. Melatonin for Sleep. National Library of Medicine. Read source
7. Do’s and Don’ts of Giving Melatonin to Kids. Children’s Healthcare of Atlanta. Read source
8. Can You Overdose on Melatonin? Medical News Today. Read source
9. The Effect of Melatonin. PubMed. Read source
12. Is Melatonin a Helpful Sleep Aid? Mayo Clinic. Read source
