Recommended melatonin dosages vary by age and condition. According to Mayo Clinic research, typical adult doses range from 0.5-5mg taken 1-2 hours before bedtime.
- For general sleep issues: 0.5-5mg
- For jet lag: 2-5mg at local bedtime
- For shift work: 1-3mg before desired sleep time
It’s recommended to start with the lowest effective dose (0.5-1mg) and increase gradually if needed. Higher doses don’t necessarily work better and may cause side effects. Children’s dosages should always be discussed with a healthcare provider.
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Last Updated: August 24, 2025
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