According to clinical studies, effective melatonin dosages vary by age and condition. For adults:
- General sleep issues: 0.5-5mg
- Jet lag: 2-5mg
- Shift work: 1-3mg
It’s recommended to start with the lowest effective dose (0.5-1mg) and increase gradually if needed. Children should only take melatonin under medical supervision. Timing is crucial – take it 30-60 minutes before bedtime for optimal results. Higher doses don’t necessarily work better and may cause side effects like daytime drowsiness. A recent study suggests that long-term use should be monitored by a healthcare provider.
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Last Updated: October 3, 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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