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How much melatonin should I take for sleep?

Oct 13, 2021

Most doctors, health care providers, and other experts believe pure melatonin powder is generally safe. However, side effects can occur when people consume more than recommended amounts. Taking too many of these supplements may result in accidental overdoses. To avoid it, people should take the right dose according to their age. Anyone considering taking it should consult a doctor to ensure safety.

How much melatonin should I take for sleep

Over Using of pure melatonin powder :

Symptoms of melatonin overdose vary from person to person. For some people, taking too much can increase drowsiness. In other cases, it may have the opposite effect, creating a state of increased alertness. Symptoms of overdose include headache, stomach discomfort, diarrhea, joint pain, anxiety, and irritability. If intaking exceeds the recommended dose, it can cause blood pressure to soar. If a person already has high blood pressure, they should check with their doctor before taking it. People taking its supplement should report any side effects to their doctor.

Dose range:

Researchers have not yet determined the most effective dose of pure melatonin powder, so there are no clear guidelines. The dose varies depending on the patient's age and the reason for taking it. The usual dose for adults is 1 to 5 mg, depending on the use, the doses range from 0.5 mg to 10 mg. In some cases, low doses may be more effective than high doses. A small dose of approximately 0.3 mg is equivalent to the body's natural secretion. High doses can lead to much higher levels of melatonin in the blood.

For children, the minimum dose is required at the beginning. In many cases, children will react by taking 0.5 mg or 1 mg 1 to 2 hours before bedtime. If the child is still unable to sleep within 1 hour, increase the dose by 0.5 mg every few days. Younger children usually take 1 to 3 mg at a time, while older children and adolescents may need a slightly higher dose. For those with difficulty falling asleep, taking 3 to 6 mg may be beneficial.


According to the National Institute for Health and Clinical Research (NICE), people should take the tablets while eating or after eating, and take the quick-release tablets on an empty stomach, before eating, or two hours after eating.

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