From the Guidelines
Increasing from 5 mg to 10 mg of melatonin is generally considered safe for most adults, as evidenced by a study published in the Journal of Clinical Sleep Medicine in 2015, which found that short-term use of ≤ 10 mg/daily appears to be safe in healthy adults 1. However, it's not necessarily recommended without good reason. While melatonin has a good safety profile even at higher doses, more isn't always better. The optimal effective dose for most adults is actually much lower (0.5-3 mg), and increasing to 10 mg may not provide additional sleep benefits but could increase the risk of side effects like morning grogginess, headaches, dizziness, or vivid dreams. Some key points to consider when taking melatonin include:
- Timing: take melatonin 1-2 hours before bedtime for best results
- Dose: the optimal effective dose for most adults is actually much lower (0.5-3 mg)
- Side effects: monitor for side effects like morning grogginess, headaches, dizziness, or vivid dreams
- Underlying conditions: sleep difficulties might indicate an underlying condition requiring different treatment, so consider consulting with a healthcare provider before doubling your dose. A more recent study published in 2017 found that melatonin at a dose of 2 mg was effective in reducing sleep latency and improving quality of sleep, with minimal side effects 1. Overall, while increasing to 10 mg of melatonin may be safe, it's essential to weigh the potential benefits against the potential risks and consider consulting with a healthcare provider before making any changes to your regimen.
From the Research
Melatonin Dosage Safety
- The safety of melatonin doses, particularly higher doses, has been investigated in several studies 2, 3, 4.
- A systematic review and meta-analysis found that melatonin appears to have a good safety profile, but better safety reporting in future long-term trials is needed to confirm this 2.
- The study found that melatonin did not cause a detectable increase in serious adverse events (SAEs) or withdrawals due to adverse events (AEs), but did appear to increase the risk of AEs such as drowsiness, headache, and dizziness 2.
Dosage Comparison
- A study compared the effects of 0.3 mg and 5.0 mg of melatonin on sleep in older adults and found that 5.0 mg significantly increased sleep efficiency during both biological day and night 5.
- Another review evaluated the effects of various melatonin doses (0.5 mg to 10 mg) on sleep in older adults and found that doses between 1 mg and 6 mg appear to be effective for improving sleep, but further studies are needed to find the optimal minimum effective dose 3.
- A systematic review of melatonin supplementation in older adults found that the effective dose remains unclear, but advises the use of the lowest possible dose of immediate-release formulation melatonin to best mimic the normal physiological circadian rhythm of melatonin 4.
Increasing Melatonin Dosage
- For an adult who regularly takes 5 mg of melatonin, increasing the dose to 10 mg may be safe, but it is essential to consider the potential increased risk of adverse events such as drowsiness, headache, and dizziness 2.
- It is also important to note that individual responses to melatonin may vary, and some people may experience adverse effects at lower doses 3, 4.