How much melatonin should you take
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Walk down any supplement aisle and you will find melatonin sold in 5 mg and 10 mg tablets. That does not mean you need that much. For many people, a fraction of it works just as well, with fewer next-day effects.
Here is how to think about the dose. To compare specific products afterward, see our best-reviewed melatonin supplements.
Start low and go slow
Melatonin does not follow a "more is stronger" rule. The Sleep Foundation suggests starting at the lowest effective amount and increasing only if needed.
A common starting point is around 1 mg. Some people do well on even less. Higher doses do not reliably improve sleep, and they raise the odds of grogginess the next morning.
Dosage by goal
The right amount depends on what you are trying to fix.
| Goal | Common range | Notes |
|---|---|---|
| Falling asleep faster | 1–3 mg | Take about 30 minutes before bed |
| Jet lag | 0.5–5 mg | Take at bedtime in the new time zone |
| Delayed sleep timing | 0.5–3 mg | Earlier in the evening can help shift your clock |
These are general ranges, not a prescription. Your ideal dose may sit at the bottom of the range.
Timing matters as much as dose
Melatonin shifts your body clock, so when you take it changes the result. For ordinary trouble falling asleep, roughly 30 minutes before bed is typical.
For jet lag, aligning the dose to bedtime at your destination is what helps you adjust. A perfectly sized dose at the wrong time still will not do much.
Melatonin and children
Dosing for kids is a separate question and not a smaller version of the adult approach. The Sleep Foundation advises talking to a pediatrician before giving melatonin to a child, since the right amount and the decision itself depend on the situation.
Signs you took too much
Too much melatonin usually shows up the next day, not as danger but as discomfort:
- Morning grogginess or a "hungover" feeling
- Headache or mild dizziness
- Vivid dreams
If that sounds like you, try cutting the dose in half. Often the smaller amount works better. When in doubt, check the NCCIH overview or ask a professional, and compare gentler low-dose options in our melatonin roundup.