How Much Melatonin Should I Take?

In today’s fast-paced world, getting a good night's sleep can often feel like a luxury. Whether it’s the stress of work, the glow of our screens, or simply a restless mind, many of us struggle to fall asleep or stay asleep. Melatonin is a natural remedy that helps regulate the sleep-wake cycle, and it has become a popular solution for those seeking better sleep. But how much melatonin should you take?

What's the Right Dose of Melatonin?

The appropriate dose of melatonin can vary depending on individual needs and circumstances. You should consult a physician when deciding to start, stop, or increase any supplement. But here’s a general guide to help you determine the right amount in consultation with your physician:

1. Start With a Low Dose of Melatonin

For adults, a common starting dose is between 1 to 2 mg of melatonin. Most commercially available gummies far exceed that, which is actually a bad thing! Too much melatonin can have the opposite effect, decreasing sleep length and quality. Basically, a higher dose might cause your melatonin levels to peak too early, which could cause your brain to wake up early as well. That’s why many people on high doses of melatonin often wake up after a few hours instead of sleeping through the night.

Typically, it’s better to start with a low dose and gradually increase it if necessary. That allows your body to go through the intended gradual rise and fall of melatonin levels, ensuring better sleep and fewer awakenings.

Note that doctors and studies suggest the generally effective dose of melatonin is between 0.3mg - 1mg, but because not all of it gets through/processed by your system (called the bioavailability) you may need to take a little more. That’s why the most effective starting dose is typically 1 - 2mg, assuming you’re ingesting it through a gummy. Of course, this will vary based on the supplement, individual, etceteras.

2. Adjust Melatonin Dose Based on Effectiveness

If you don't notice an improvement in your sleep after a few days, consider slowly increasing the dose every few days without exceeding the maximum recommended dose, and do so in consultation with your doctor. It is not typically recommended to exceed 4mg. Most people find that a dose between 1 to 4 milligrams is effective.

Slowly increasing the dose to find your optimal dosage is called titration. Titration is suggested because it helps your body get used to the increased dosage, without shocking it by increasing the dose too quickly. Luckily, the side effects of melatonin overdose are typically very mild if you have any at all, so even if you do take too much too quickly it'll probably result in nothing more than an upset stomach or difficulty sleeping. Of course, always consult a doctor when deciding to start or change any supplement.

3. Higher Melatonin Doses May Be Necessary for Some Individuals

For some people doses up to 5 milligrams may be beneficial, especially for those with more significant sleep issues, jet lag, or seniors. However, most people do not need a high dose and some people on high doses experience drowsiness, vivid dreams, or wake early. Despite its marketing higher doses are not typically more effective and may even reduce sleep quality, except in very rare circumstances.

4. Consult a Professional When Deciding How Much Melatonin to Take

It’s always recommended to talk to a physician before starting melatonin or changing your dose, especially if you’re taking medications or have underlying health conditions. And remember to consult a physician if you experience any negative side effects.

Do I need a Prescription to Take Melatonin?

No, most melatonin supplements do not require a prescription. Remember, melatonin is a natural sleep aid not a prescription drug, so you don't generally need a prescription. That means you can get it without talking to a doctor, but it's still recommended to consult one before starting, stopping, or changing the dose.

Our Recommended Sleep Aid: Nature's Sleep Gummies

If you're looking for an enjoyable and convenient way to take melatonin, Nature's Sleep Gummies are an excellent option. Here’s why:

1. Perfect 1mg Melatonin Dosage

Each gummy contains 1 milligram of melatonin, allowing you to start with a low dose and increase as necessary. This is particularly beneficial since most sleep gummies on the market contain unstandardized or unnecessarily high doses of melatonin which makes it difficult to measure and could lead to an overdose. Although melatonin overdose typically has mild effects (like a headache, nausea, or grogginess) it can decrease the length and quality of your sleep, so it's best to start small and work your way up.

2. It Tastes Way Better Than a Pill

Made with passiflora (passion fruit) they have a delicious fruity flavour, making your nightly routine something to look forward to! And believe it or not, that's actually beneficial health wise. If you look forward to taking delicious melatonin gummies instead of dreading sleep pills, you're more likely to take them on a consistent basis. That consistency can drastically improve sleep outcomes, so tasting great actually does have heatlh benefits, in a round about way.

3. Made with Natural Vegan Ingredients

Made with high-quality, natural ingredients, Nature’s Sleep Gummies are a great choice for improving sleep quality. This makes it a great alternative to prescription drugs that often have a bunch of artificial chemicals and nasty side effects. Melatonin isn’t a prescription drug, it is naturally produced by your body and your levels can be improved by taking supplements.

To summarize, finding the right dose of melatonin can be a game-changer for your sleep quality. It’s usually best to start with a low dose and adjust as needed. Always consult your doctor before starting or changing the dosage of any supplement.