According to clinical studies, effective melatonin dosages vary by age and condition:
- Adults: 0.5-5mg for general sleep issues
- Children: 0.5-3mg (only under physician supervision)
- Elderly: 1-2mg for age-related sleep problems
- Jet lag: 0.5-5mg taken at local bedtime
It’s recommended to start with the lowest effective dose (0.5-1mg) and increase gradually if needed. Taking higher doses doesn’t necessarily lead to better sleep and may cause side effects like daytime drowsiness. Always consult with a healthcare provider before starting melatonin supplementation.
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Last Updated: October 9, 2025
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