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: 2-5mg at local bedtime
- Shift work: 1-3mg before desired sleep time
It’s important to note that higher doses don’t necessarily mean better results. 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 with a healthcare provider before use.
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Last Updated: September 1, 2025
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