According to Mayo Clinic guidelines, the appropriate melatonin dosage varies by age and condition:
- Adults: 0.5-5mg taken 1-2 hours before bedtime
- Children: 0.5-3mg under physician supervision only
- Elderly: Starting with 0.3mg and increasing if needed
It’s recommended to start with the lowest effective dose and increase gradually if needed. Studies show that higher doses don’t necessarily work better and may cause side effects. For jet lag, taking melatonin closer to the target bedtime in the new time zone can be effective.
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Last Updated: October 11, 2025
Disclaimer: This information is for educational purposes only and should not replace professional medical advice. Always consult with a healthcare provider before making health decisions.
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