Disclaimer: For informational purposes only. This does not constitute medical advice. Always consult a qualified healthcare professional before taking any medication.
Melatonin Dosage for Adults
Recommended melatonin doses for adults by condition and age. Research consistently shows that lower doses of melatonin are often more effective than higher doses. Starting low (0.5 to 1 mg) and increasing only if necessary is the recommended approach.
Melatonin Adult Dosage Chart
By Condition
Recommended doses vary depending on the specific sleep issue being addressed.
| Age/Weight | Dose | Frequency | Max Daily | Notes |
|---|---|---|---|---|
| General insomnia | 0.5-3 mg | 30-60 min before bedtime | 5 mg | Start with 0.5-1 mg. Increase only if needed. |
| Jet lag (eastward travel) | 0.5-5 mg | At destination bedtime, 2-5 nights | 5 mg | More effective for eastward travel across 5+ time zones. |
| Jet lag (westward travel) | 0.5-3 mg | At destination bedtime, 2-4 nights | 3 mg | — |
| Shift work sleep disorder | 1-3 mg | Before desired sleep time | 3 mg | Combine with dark, quiet sleep environment. |
| Delayed sleep-wake phase disorder | 0.5-5 mg | 3-5 hours before desired bedtime | 5 mg | Earlier timing may be more effective than just before bed. |
- Dose
- 0.5-3 mg
- Frequency
- 30-60 min before bedtime
- Max Daily
- 5 mg
Start with 0.5-1 mg. Increase only if needed.
- Dose
- 0.5-5 mg
- Frequency
- At destination bedtime, 2-5 nights
- Max Daily
- 5 mg
More effective for eastward travel across 5+ time zones.
- Dose
- 0.5-3 mg
- Frequency
- At destination bedtime, 2-4 nights
- Max Daily
- 3 mg
- Dose
- 1-3 mg
- Frequency
- Before desired sleep time
- Max Daily
- 3 mg
Combine with dark, quiet sleep environment.
- Dose
- 0.5-5 mg
- Frequency
- 3-5 hours before desired bedtime
- Max Daily
- 5 mg
Earlier timing may be more effective than just before bed.
Disclaimer: For informational purposes only. This does not constitute medical advice. Always consult a qualified healthcare professional before taking any medication.
By Age Group
| Age/Weight | Dose | Frequency | Max Daily | Notes |
|---|---|---|---|---|
| Adults 18-50 | 0.5-5 mg | 30-60 min before bedtime | 5 mg | Start low; most adults respond to 1-3 mg. |
| Adults 50-65 | 0.5-3 mg | 30-60 min before bedtime | 5 mg | Natural melatonin production declines with age. |
| Older adults (65+) | 0.5-2 mg | 30-60 min before bedtime | 2 mg | Lower doses recommended; higher sensitivity to melatonin. |
- Dose
- 0.5-5 mg
- Frequency
- 30-60 min before bedtime
- Max Daily
- 5 mg
Start low; most adults respond to 1-3 mg.
- Dose
- 0.5-3 mg
- Frequency
- 30-60 min before bedtime
- Max Daily
- 5 mg
Natural melatonin production declines with age.
- Dose
- 0.5-2 mg
- Frequency
- 30-60 min before bedtime
- Max Daily
- 2 mg
Lower doses recommended; higher sensitivity to melatonin.
Disclaimer: For informational purposes only. This does not constitute medical advice. Always consult a qualified healthcare professional before taking any medication.
Formulation Considerations
| Age/Weight | Dose | Frequency | Max Daily | Notes |
|---|---|---|---|---|
| Immediate-release (difficulty falling asleep) | 0.5-3 mg | 30 min before bed | 5 mg | Best for sleep onset issues. |
| Extended-release (difficulty staying asleep) | 2-5 mg | 30 min before bed | 5 mg | Better for middle-of-the-night waking. |
- Dose
- 0.5-3 mg
- Frequency
- 30 min before bed
- Max Daily
- 5 mg
Best for sleep onset issues.
- Dose
- 2-5 mg
- Frequency
- 30 min before bed
- Max Daily
- 5 mg
Better for middle-of-the-night waking.
Disclaimer: For informational purposes only. This does not constitute medical advice. Always consult a qualified healthcare professional before taking any medication.
Important Adult Dosage Warnings
Melatonin Adult Dosage Precautions
- Start with the lowest available dose (0.5 mg) and increase gradually.
- Higher doses are not necessarily more effective and may cause more side effects.
- Avoid bright light and screens after taking melatonin.
- Do not drive or operate machinery after taking melatonin.
- Consult a doctor if sleep problems persist for more than 2 weeks.
For a complete list of warnings and safety information, see the Melatonin dosage guide warnings section.
Adult Dosage FAQ
Sources & References
- 1.NIH - NCCIH: MelatoninAccessed 2025-01-15
- 2.Sleep Foundation - Melatonin DosageAccessed 2025-01-15
- 3.Mayo Clinic - MelatoninAccessed 2025-01-15
Other Melatonin Dosage Guides
Melatonin Complete Dosage Guide
Return to the full melatonin overview with all dosing information, side effects, and interactions