The appropriate melatonin dosage varies by individual and condition. Research suggests starting with the lowest effective dose, typically 0.5-5mg for adults:
- General sleep issues: 0.5-5mg taken 30-60 minutes before bedtime
- Jet lag: 2-5mg at local bedtime
- Shift work: 1-3mg before desired sleep time
Higher doses don’t necessarily work better and may cause side effects. Studies show that doses above 5mg typically don’t provide additional benefits. It’s recommended to start with the lowest dose and adjust as needed under healthcare provider guidance.
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Last Updated: August 18, 2025
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