❓ What is the recommended dosage for melatonin supplements?

The appropriate melatonin dosage varies by individual and condition. Research suggests starting with the lowest effective dose:

• General sleep issues: 0.5-5mg taken 30-60 minutes before bedtime
• Jet lag: 0.5-8mg at local bedtime
• Shift work: 1-3mg before desired sleep time

It's important to note that more isn't necessarily better. Studies indicate that lower doses (0.5-1mg) may be just as effective as higher doses while reducing the risk of side effects. Always start with the lowest dose and consult healthcare provider before use.