Research suggests starting with the lowest effective dose, typically 0.5-5mg for adults. A comprehensive study found that doses between 0.5-5mg were equally effective for sleep onset, while higher doses may be needed for specific conditions.
Recommended dosages vary by purpose:
- Sleep onset: 0.5-5mg
- Jet lag: 2-5mg
- Shift work: 1-3mg
It’s important to take melatonin 30-60 minutes before bedtime. Always start with the lowest dose and consult healthcare providers before increasing, as higher doses may cause side effects like grogginess or headaches.
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Last Updated: October 23, 2025
Disclaimer: This information is for educational purposes only and should not replace professional medical advice. Always consult with a healthcare provider before making health decisions.
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