What is the recommended dosage for melatonin, specifically for a 10mg dose?

Melatonin Dosage Recommendations

For most adults, melatonin doses of 3-5 mg are recommended for sleep disorders, with 10 mg doses generally not providing additional benefits and potentially causing more side effects. 1

Dosage Recommendations by Age and Condition

Adults

• For adults with Delayed Sleep-Wake Phase Disorder (DSWPD), 5 mg of melatonin taken between 19:00-21:00 has shown effectiveness in improving total sleep time and reducing sleep latency 2
• Lower doses (0.3-5 mg) are similarly effective for most sleep issues, with doses above 5 mg generally providing no additional benefit 3, 4
• Higher doses (10 mg) may cause receptor desensitization or saturation, potentially disrupting normal circadian signaling mechanisms 1
• For jet lag prevention, doses between 0.5-5 mg taken at bedtime at the destination are effective, with 5 mg showing better results for sleep onset and quality than 0.5 mg 4

Children and Adolescents

• For children (6-12 years) without comorbidities: 0.15 mg/kg (approximately 1.6-4.4 mg) taken 1.5-2 hours before bedtime 2
• For children with psychiatric comorbidities (e.g., ADHD): 3 mg if <40 kg or 5 mg if >40 kg 2

Timing of Administration

• For sleep disorders: Take 1.5-2 hours before desired bedtime 1
• For jet lag: Take close to target bedtime at destination (10 pm to midnight) 3, 4
• Timing is critical - taking melatonin early in the day can cause sleepiness and delay adaptation to local time 4

Efficacy Considerations

• Immediate-release formulations appear more effective than slow-release forms for most sleep disorders 4
• The 0.3 mg dose has been shown to restore sleep efficiency in older adults with insomnia, primarily affecting the middle third of the night 5
• Higher doses (10 mg) have not demonstrated superior efficacy compared to lower doses for most sleep conditions 1, 6

Safety and Side Effects

• Common side effects with higher doses (≥10 mg) include drowsiness, headache, and dizziness 6
• Morning grogginess and "hangover" effects are more common with higher doses due to melatonin's half-life extending into morning hours 1
• Gastrointestinal upset occurs more frequently at higher doses 1
• Use with caution in patients with epilepsy or those taking warfarin due to potential interactions 1, 4

Important Caveats

• Melatonin is regulated as a dietary supplement in the US, raising concerns about purity and reliability of stated doses 1
• Individual variability in metabolism may affect optimal dosing 1
• Long-term safety data beyond several months is limited, though available evidence suggests good tolerability 1
• The American Academy of Sleep Medicine suggests that clinicians not use melatonin as a treatment for general insomnia in adults (based on trials of 2 mg doses) 2

Practical Approach to Dosing

• Start with lower effective doses (3-5 mg for adults) 1
• If ineffective after 1-2 weeks and no adverse effects occur, consider gradual dose increases 1
• Doses above 5 mg generally provide no additional benefit for most sleep conditions 3, 4
• 10 mg doses may be associated with more side effects without improved efficacy 1, 6