How to Find the Right Dose of Melatonin
Too little melatonin, you can’t fall asleep. Too much, and you wake up feeling groggy. Finding the right dosage may take some trial and error.
Melatonin is a supplement used to help you fall asleep. It can come in a variety of strengths, from 0.1 mg all the way to 10 mg per dose. So, how are you supposed to know how much melatonin to take?
You should start small to see how your body reacts. From there, you can either up or lower your dosage. Keep in mind that if you’re waking up feeling groggy, that can be a sign you’re taking too much melatonin.
- Stacia Woodcock, PharmDStacia Woodcock, PharmD, is a pharmacy editor for GoodRx. She earned her Doctor of Pharmacy degree from the University of Kentucky and is licensed in New York and Massachusetts.
References
Dietary Supplement Label Database. (2023). Melatonin. National Institutes of Health.
MedlinePlus. (2022). Melatonin.
Pierce, M., et al. (2019). Optimal melatonin dose in older adults: A clinical review of the literature. The Senior Care Pharmacist.
Sateia, M. J., et al. (2017). Clinical practice guideline for the pharmacologic treatment of chronic insomnia in adults: An American Academy of Sleep Medicine clinical practice guideline. Journal of Clinical Sleep Medicine.
Savage, R. A., et al. (2022). Melatonin. StatPearls.