How Much Melatonin Should You Take?


The FDA does not have the authority to approve dietary supplements, like prescription drugs, according to the Food and drug administration (FDA). Instead, supplement manufacturing companies are mandated by the Federal Food, Drug, and Cosmetic Act (FD&C Act) to ensure their product meets the necessary standards. Therefore, getting a safe dose of melatonin may depend on a variety of factors, including body weight, age, and personal sensitivity, according to the SleepFoundation.org.

To understand the correct dosage, it would be best to follow your doctor’s guidelines to avoid unwanted melatonin side effects. As a guide, the Cleveland Clinic advises starting with 1 mg, increasing by an additional 1 mg per week, until the time needed to fall asleep decreases. According to National Health Service (NHS), taking a single 2mg tablet may be sufficient if you have trouble sleeping. However, it may take a while for the supplement to take effect. Therefore, it is advisable to take it one to two hours before bedtime. Be sure to swallow the tablet whole rather than chewing or crushing it.

While some sources advise taking 1-2 mg per day, knowing the upper limit is crucial, especially in the absence of official FDA guidelines. Experts from Medical News Today warn not to exceed 5mg unless directed by your doctor.

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