From the Guidelines
The optimal melatonin dosage is 3 mg taken at bedtime, which can be titrated up to 15 mg as needed to address sleep issues, as supported by the most recent and highest quality study 1. When considering melatonin dosage, it's essential to prioritize the individual's specific sleep needs and health status.
- For most adults, starting with a low dose of 3 mg is recommended, as it has been shown to be effective in improving sleep quality 1.
- The dose may be increased in 3-mg increments up to 15 mg if necessary, but it's crucial to use the lowest effective dose to minimize potential side effects.
- Melatonin is available in immediate-release and extended-release formulations, with immediate-release helping with falling asleep and extended-release helping with staying asleep.
- It's also important to note that melatonin works by reinforcing the body's natural sleep-wake cycle, rather than directly inducing sleep like prescription sleep medications.
- To achieve the best results, melatonin should be taken consistently at the same time each night, and good sleep hygiene practices should be maintained.
- Additionally, individuals should consult with a healthcare provider if sleep problems persist beyond occasional use or if they're taking other medications.
- A study from 2015 2 suggested a dose of 0.15 mg/kg, taken 1.5–2.0 hours prior to habitual bedtime, for 6 nights, but this study had a moderate level of evidence and was focused on the pediatric/adolescent population, making the more recent study 1 more relevant to the general adult population.
From the Research
Optimal Melatonin Dosage
The optimal melatonin dosage varies according to age group.
- In children, the effective melatonin doses range from 0.5 to 3 mg 3
- In adolescents, the effective melatonin doses range from 3 to 5 mg 3
- In adults, the effective melatonin doses range from 1 to 5 mg 3
- In elderly people, the effective melatonin doses range from 1 to 6 mg 3
Melatonin Dosage for Insomnia
For insomnia, melatonin doses have been studied in various trials.
- A systematic review of melatonin in elderly patients with insomnia found that melatonin doses ranged from 0.5 mg to 6 mg, with most patients taking a single dose 30-120 min before bedtime 4
- A study on melatonin treatment for age-related insomnia found that a physiologic melatonin dose of 0.3 mg restored sleep efficiency, while a pharmacologic dose of 3.0 mg also improved sleep but induced hypothermia and caused plasma melatonin to remain elevated into the daylight hours 5
Comparison of Melatonin Dosages
Different studies have compared the efficacy of various melatonin dosages.
- A review of guidelines for prescribing melatonin noted that the optimal dose of melatonin is not clear, with most studies using doses that produce supraphysiological blood levels 6
- A study on ramelteon, a melatonin receptor agonist, found that doses of 4 to 32 mg had significant reductions in latency to persistent sleep compared with placebo 7