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
Evidence:Strong
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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
Sleep onset difficulty
0.5-3mg, 30-60 minutes before bedStrong
Jet lag (eastward travel)
0.5-5mg at destination bedtime for 2-5 daysStrong
Delayed sleep-wake phase disorder
0.5-3mg, 3-5 hours before desired bedtimeModerate
Shift work sleep support
1-3mg before daytime sleepModerate
| 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.
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References
- Meta-analysisFerracioli-Oda E, Qawasmi A, Bloch MH (2013). Meta-analysis: melatonin for the treatment of primary sleep disorders. PLoS ONE. DOI PubMed
- ReviewHerxheimer A, Petrie KJ (2002). Melatonin for the prevention and treatment of jet lag. Cochrane Database of Systematic Reviews. DOI PubMed
- Meta-analysisBrzezinski A, Vangel MG, Wurtman RJ, et al. (2005). Effects of exogenous melatonin on sleep: a meta-analysis. Sleep Medicine Reviews. DOI PubMed
- RCTZhdanova 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
- Tang BHY, Manalo J, Chowdhury SR, Aldrich JM, et al. (2025). Melatonin Use in the ICU: A Systematic Review and Meta-Analysis.. Critical care medicine. DOI PubMed
- Daliri AS, Goudarzi N, Harati A, Kabir K (2025). Melatonin as a Novel Drug to Improve Cardiac Function and Quality of Life in Heart Failure Patients: A Systematic Review and Meta-Analysis.. Clinical cardiology. DOI PubMed
- Meta-analysisCruz-Sanabria F, Bruno S, Crippa A, Frumento P, et al. (2024). Optimizing the Time and Dose of Melatonin as a Sleep-Promoting Drug: A Systematic Review of Randomized Controlled Trials and Dose-Response Meta-Analysis.. Journal of pineal research. DOI PubMed
Show 3 more references
- Terao I, Kodama W (2024). Comparative Efficacy, Tolerability, and Acceptability of Donanemab, Lecanemab, Aducanumab, Melatonin, and Aerobic Exercise for a Short Time on Cognitive Function in Mild Cognitive Impairment and Mild Alzheimer's Disease: A Systematic Review and Network Meta-Analysis.. Journal of Alzheimer's disease : JAD. DOI PubMed
- Liu Z, Zhu J, Shen Z, Ling Y, et al. (2024). Melatonin as an add-on treatment for epilepsy: A systematic review and meta-analysis.. Seizure. DOI PubMed
- Li Y, Sun X, Wang M, Jiang Y, et al. (2024). Meta-analysis and machine learning reveal the antiobesity effects of melatonin on obese rodents.. Obesity reviews : an official journal of the International Association for the Study of Obesity. DOI PubMed