From the Research
For individuals with a genetic predisposition to rapidly metabolize melatonin, a typical starting dose of extended-release melatonin would be 4 mg taken 1-2 hours before bedtime, as this dose has been shown to provide a sustained release of melatonin throughout the night 1. This approach addresses the faster breakdown of melatonin in the body due to genetic factors. Key considerations for melatonin use include:
- Starting with a lower dose and gradually increasing as needed, while monitoring for effectiveness and side effects
- Taking melatonin consistently at the same time each night
- Avoiding bright lights, especially blue light from screens, after taking melatonin, as light exposure can counteract its effects
- Consulting with a healthcare provider before making significant changes to the melatonin regimen, especially if other medications are being taken The most recent and highest quality study on the pharmacokinetics of extended-release melatonin 1 provides the basis for this recommendation, as it demonstrates the efficacy and safety of a 4 mg dose in healthy adults. While other studies have investigated the effects of melatonin on sleep and circadian rhythms 2, 3, 4, 5, the study by 1 is the most relevant to the question of dosing for individuals with rapid melatonin metabolism.