General Dosage
0.5-5mg taken 30-60 minutes before bed; start with the lowest effective dose
Maximum dose: 10mg/day (higher doses are not more effective and may cause morning grogginess)
Melatonin Dosage Guide
This content is for informational purposes only and does not constitute medical advice. Consult your healthcare provider before starting any supplement. Full disclaimer
Dosage Recommendations
General recommendation: 0.5-5mg taken 30-60 minutes before bed; start with the lowest effective dose
Timing: 30-60 minutes before desired sleep time. For jet lag, take at destination bedtime. Keep lights dim after taking melatonin.
Dosage by Condition
| Condition | Recommended Dose | Evidence |
|---|---|---|
| Sleep onset difficulty | 0.5-3mg, 30-60 minutes before bed | Strong |
| Jet lag (eastward travel) | 0.5-5mg at destination bedtime for 2-5 days | Strong |
| Delayed sleep-wake phase disorder | 0.5-3mg, 3-5 hours before desired bedtime | Moderate |
| Shift work sleep support | 1-3mg before daytime sleep | Moderate |
Upper limit: 10mg/day (higher doses are not more effective and may cause morning grogginess)
Timing & Absorption
30-60 minutes before desired sleep time. For jet lag, take at destination bedtime. Keep lights dim after taking melatonin.
Can be taken with or without food.
References
- Ferracioli-Oda E, Qawasmi A, Bloch MH (2013). Meta-analysis: melatonin for the treatment of primary sleep disorders. PLoS ONE. DOI PubMed
- Herxheimer A, Petrie KJ (2002). Melatonin for the prevention and treatment of jet lag. Cochrane Database of Systematic Reviews. DOI PubMed
- Brzezinski A, Vangel MG, Wurtman RJ, et al. (2005). Effects of exogenous melatonin on sleep: a meta-analysis. Sleep Medicine Reviews. DOI PubMed
- Zhdanova IV, Wurtman RJ, Regan MM, Taylor JA, Shi JP, Leclair OU (2001). Melatonin treatment for age-related insomnia. Journal of Clinical Endocrinology & Metabolism. DOI PubMed