The appropriate melatonin dosage varies by individual and condition. Clinical studies suggest starting with the lowest effective dose:
- General sleep issues: 0.5-5mg
- Jet lag: 2-5mg taken at local bedtime
- Shift work: 1-3mg before desired sleep time
It’s important to note that more isn’t necessarily better. Research indicates that lower doses (0.5-1mg) may be equally effective as higher doses while reducing the risk of side effects. Always start with the lowest dose and consult healthcare providers before use, especially for children or those with medical conditions.
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Last Updated: August 12, 2025
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