Research suggests starting with the lowest effective dose of melatonin. Studies indicate that for most adults:
- Initial dose: 0.5-1mg
- Standard range: 1-5mg
- Maximum recommended: 10mg
Timing is crucial – take melatonin 30-60 minutes before bedtime. For jet lag, start taking it at your destination’s bedtime a few days before travel. Children require different dosing, and should only take melatonin under medical supervision. Important note: Higher doses don’t necessarily work better and may cause side effects like daytime drowsiness.
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Last Updated: August 22, 2025
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