Melatonin Dosage Guide for Adults and Children

Melatonin dosages vary depending on the reason this supplement is being used. Dosage guidelines for adult range from 0.3 mg to 5 mg per day. For sleep disorders, most individuals will take 2 – 3 mg one hour prior to bedtime.

Produced from the neurotransmitter serotonin in the brain’s pineal gland, melatonin is a hormone that is released into the blood and cerebrospinal fluid. Secretion of this hormone increases when external light is low. Its release is inhibited by the presence of light.

Using a natural melatonin supplement can help to improve sleep disorders and alleviate insomnia. Taking a small dosage of this supplement in the evening can shorten sleep onset time and improve sleep quality and duration in some cases.

Melatonin (N-acetyl-5-methoxytryptamine) may have additional benefits for health, including acting as an anti-oxidant, improving mood, supporting muscle growth and exhibiting several anti-aging effects. Melatonin dosages are considered safe when used appropriately, but should not be used for longer than six months at a time without doctor supervision.

Melatonin

Sleep Supplement

Sleep

Calmness

Daytime Alertness

How It Works:

• Reduces insomnia, jet lag & daytime fatigue
• Promotes restful sleep & calm mood
• Supports brain function, wellbeing & anti-aging

Dosage:

Between 0.5 - 5 mg per day

Safety:

Rated Likely Safe

Top Melatonin Products ❯

View User Ratings ❯

Melatonin Dosage Guide

Melatonin is available in tablets, capsules, topical creams, and dissolvable lozenges. It can be purchased in either rapid- or slow-release forms. A standard recommended melatonin dosage has not yet been established by the US FDA.

When taking melatonin, best practices involve starting with the lowest dose possible and increasing it gradually until desired effects are achieved. Talk to your doctor about which melatonin dosage is right for you.

This supplement comes in an extended time-release Melatonin tablet which provides for gradual release of the active ingredient. Some experts say that the time-release formats more accurately mimic the natural release cycle of this sleep hormone.

The product has a high oral bio-availability and readily crosses the blood-brain barrier following administration.

Melatonin Dosage for Adults

The following Melatonin dosage chart for adults is recommended by WebMD.com.

Melatonin dose for Sleep or Insomnia: Adults may take doses of 0.3 to 3 milligrams at least 1 hours prior to bedtime. If 3mg does not produce desired effect after 3 days, increase dose to 5 or 6 mg.

Melatonin dosage for Jet Lag: Adults may take nightly doses between 0.5 to 5mg at least 1 hour prior to bedtime after arriving at the final destination. An alternative method involves taking doses 1 to 5mg at least one hour prior to bedtime for up to 2 days before departure and for 2 to 3 days after arriving at the final destination.

Disrupted Sleep-Wake Cycle: Between 2 to 12 mg taken at bedtime for a maximum of 4 weeks.

Long-term Difficulty Sleeping: 2 to 3 mg taken before bedtime for up to 29 weeks has been used in clinical trials. It is recommended to consult with a doctor if taking this supplement for a duration of longer than 4 weeks.

Regulating Blood Pressure: Melatonin has been recommended at a nightly dose of 2 to 3 mg in a controlled-release form for up to 4 weeks. Consult with a doctor before taking this supplement for this purpose.

Melatonin Dosage for Children

Melatonin is sometimes given to children or infants to address sleep disturbances or as an adjunct therapy in the treatment of ADHD (Attention-Deficit Hyperactivity Disorder) or autism disorder. Do not give melatonin to a baby, toddler or child without first consulting with a doctor.

Dosages used in children are much lower than those given to adults. Doses between 1 and 5mg may be dangerous to young kids, potentially causing seizures.

According to the Natural Medicines Database, a single dose of melatonin at 0.3 mg/kg of body weight has been used safely in children undergoing minor surgery. This dietary supplement is not recommended for long-term use in children as it could theoretically interfere with gonadal development, according to Dr. David J. Kennaway.

Consult with a doctor before giving melatonin to your child. A doctor will help you determine whether this product is appropriate for your child as well as the best melatonin dosage based on your child’s age, body weight and medical history.

Melatonin Levels in the Body

Melatonin (N-acetyl-5-methoxytryptamine) is synthesized in the pineal gland. It is indirectly produced from the dietary amino acid, L-Tryptophan, which is first metabolized into 5-HTP and then into the neurotransmitter serotonin.

The pineal gland is a tiny endocrine gland situated near the base of the brain. Natural melatonin production also occurs in small concentrations in the retina and other peripheral tissues and organs.

When consumed as an oral supplement, it demonstrates high permeability to the blood-brain barrier and readily accumulates in the Central Nervous System.

Commonly referred to as the pineal hormone, the secretion of this chemical transmits signals to distant organs and the brain. It also assists with the regulation of other hormones.

There are several different melatonin receptors found in the brain and throughout different organs of the body. Melatonin receptors are also involved in regulating reproductive function and eye health.

Another important function of this endogenous messenger is its role in modulating the body’s internal clock or circadian rhythm. This is the 24-hour clock that influences when a person wakes up and goes to sleep each day.

Melatonin production increases when it is dark and decreases during daylight hours. As a result, special circumstances that affect one’s perception of night and day, such as jet lag, night shift work, and vision problems can all disrupt melatonin levels and natural sleep rhythms.

Research suggests that melatonin secretion may be inhibited or reduced when sleeping in an environment that lets in a lot of light. Sleeping in a room that is completely dark is the best way to increase the body’s natural production of this hormone.

Melatonin Synthesis Declines as we Age

The body’s production of melatonin appears to vary with age. Initial melatonin secretion begins in the first three or four months of life, around the same time most infants began sleeping primarily at nighttime.

Toddlers, between the ages of 1 and 3, seem to have the highest concentrations of melatonin. After this age period, melatonin levels begin to drop into a plateau that persists into early adulthood.

Cerebral melatonin levels then continue to decline, falling to remarkably low levels. Older adults at age 70 have a quarter or less the melatonin concentration they did in younger life.

Research also suggests a relationship between melatonin and the reproductive system in females. The pineal hormone plays a role in the start of menstruation, in addition to fluctuations in menstrual cycles.

Why Take Melatonin Supplements?

There are a variety of supported uses for oral doses of melatonin. However, those who are considering starting to use a melatonin supplement as a sleep aid should always consult with a doctor beforehand. This hormone has been found useful in the following conditions:

• Insomnia
• Jet lag
• Shift-work disorder
• Circadian rhythm disorders in the blind
• Rapid eye movement sleep behavior disorder
• Benzodiazepine withdrawal
• Nicotine withdrawal
• Cardiovascular disease
• Alzheimer’s disease or dementia
• Bipolar disorder
• Depression or seasonal affective disorder (SAD)
• Cushing Disease
• Endometriosis
• Restless leg syndrome
• Schizophrenia
• Parkinson’s Disease
• Attention-Deficit Hyperactivity Disorder
• Tardive Dyskinesia

Scientists have also discovered that melatonin is a natural antioxidant and free radical scavenger, allowing it to play an important part in detoxifying and neutralizing the body against oxidative stress.

This supplement has also been studied as a preventative measure for Age-related macular degeneration (AMD). It has not been approved as a drug for the treatment of AMD, but studies have demonstrated promising initial results.

In one study, patients with age-related macular degeneration were given a daily dose of 3 milligrams by mouth before bedtime. The supplement was found to protect the retina and to delay macular degeneration during the trial period.

The effect of melatonin on Parkinson’s Disease patients has been studied with positive results. Parkinson’s is commonly associated with disturbed sleep patterns, which can negatively affect patients’ quality of life.

Several controlled research trials demonstrates that melatonin and its analogues (ramelteon, tasimelteon and agomelatine) can improve sleep quality in patients with PD. Analogues are drugs that also stimulate melatonin receptors in the brain and body; they are sometimes referred to as melatonergic agents.

Effects & Research Results

Research studies have demonstrated melatonin’s effectiveness in inducing a good night’s sleep is better than a placebo in decreasing the amount of time required to fall asleep, improving sleep quality, and enhancing feelings of alertness during the day.

In a double-blind placebo-controlled study, a melatonin dosage has proven useful in shifting the circadian clock by one hour, thereby correcting one hour of jet lag. Nonetheless, jet lag due to travel across greater than two time zones may not be quickly influenced by taking a dose of melatonin.

Research has shown that that antioxidant and anti-inflammatory abilities of melatonin may prove effective at lowering blood pressure and improving cholesterol.

Supplementing melatonin doses in women with menopause may decrease sleep disturbance and enhance quality of life. Research has also suggested that this sleep regulator can prevent bone loss in perimenopausal women.

Other double-blind placebo-controlled research studies connect low melatonin levels with cancers such as breast cancer and prostate cancer.

A doctor recommended melatonin dosage may improve outcomes by shrinking tumors, strengthening the effects of chemotherapy drugs, improving outcome for patients with non-small-cell lung cancer, and minimizing bleeding in breast cancer patients. For men with prostate cancer, taking melatonin can significantly improve chances of survival.

In an in vitro study of human epidermal keratinocytes exposed to UVB radiation, administering melatonin and certain metabolites was found to protect against Ultravioltet-B induced oxidative stress and DNA damage.

Nonsteroidal anti-inflammatory drugs (NSAIDS) have been found to suppress nighttime secretions of this hormone and alter the body’s internal temperature. According to one research study, use of exogenous Melatonin with nonsteroidal anti-inflammatory drugs like the medication diclofenac sodium can exhibit neuroprotective effects and reduce the risk of certain side effects.

Melatonin Side Effects or Risks

Like other sleep aids, Melatonin supplementation causes a sedated feeling in those who take it. It should not be ingested before driving or operating heavy machinery. You should take your melatonin dose one hour prior to bedtime to avoid daytime drowsiness.

According to Dr. Michael Grandner (Director of the Sleep and Health Research Program at the University of Arizona), usage of this supplement can cause drowsiness, sleepiness or fatigue the next morning.

This is sometimes referred to as a “sleep hangover.” While anecdotal experiences suggest that the hangover effect is lower with Melatonin than other prescription sleep agents or over-the-counter remedies like Nyquil, this potential side effect should be taken into consideration before deciding to use it.

Using a time-release melatonin tablet may reduce some of the side effects experienced with this supplement.

According to Dr. Grandner, excessive use of this product could disrupt menstrual cycles and normal hormonal development in children, cause overproduction of the hormone prolactin and cause a decline in the body’s core temperature.

Research shows that this hormone can stimulate the secretion of gonadotropin-inhibitory hormone, which is a neuropeptide that reduces the synthesis and plasma levels of gonadotropin.

More studies are needed to evaluate the long-term safety of supplementation with this sleep hormone.

While the risk of taking too much is low, melatonin overdose may result in an increase in seizures in those with seizure disorders.

The LD50 of melatonin as determined by mice studies is greater than 800 mg/kg of body weight, which is significantly larger than the standard therapeutic dosage used in humans.

In one case report of a melatonin overdose, a 2-year-old boy consumed 138 mg in one hour. The child did not experience serious side effects, fell asleep for several hours and awoke with no symptoms.

In another case, a 4-year-old girl consumed a 39 mg dose of a liquid melatonin sleep aid and reportedly experienced no drowsiness or adverse effects.

A third case involved a 50-year-old woman who took an intentional overdose of 100 mg of a time-release product. The woman did not experience any dangerous symptoms of using too much melatonin, but she did report feeling drowsy for 12 hours and had a slightly elevated heart rate.

Excessive amounts of this sleep hormone may impede with ovarian functioning and/or sexual development. Women who are pregnant or breastfeeding should consult with a doctor before taking this product.

According to research studies, taking high dosages of this supplement does not result in any severe (Grade 3) or life-threatening (Grade 4) signs of toxicity. However, it is important to not consume more of this product than necessary to achieve the desired effects.

After finding the correct melatonin dosage, most people find that this dietary supplement is effective at inducing a good night’s sleep in addition to providing benefits for several other unofficial uses.

Rate This Article

(2 votes, average: 5.00 out of 5, rated)