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The optimal melatonin dosage varies by individual and condition. Studies suggest starting with the lowest effective dose, typically 0.5-3mg for adults.
- For general sleep issues: 0.5-5mg taken 30-60 minutes before bedtime
- For jet lag: 2-5mg at local bedtime
- For shift work: 1-3mg before desired sleep time
Higher doses don’t necessarily work better and may cause side effects like grogginess. It’s important to consult with a healthcare provider before starting melatonin, especially for children or if taking other medications.
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Last Updated: August 4, 2025
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