❓ What is the recommended dosage for melatonin supplements?

According to clinical studies, the effective dosage of melatonin varies by individual and condition. Generally recommended doses are:

• For general sleep issues: 0.5-5mg taken 30-60 minutes before bedtime
• For jet lag: 2-5mg at local bedtime for the first few days
• For shift work: 1-3mg before desired sleep time

It's important 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. Always consult with a healthcare provider before starting melatonin, especially for children or if you're taking other medications.