Melatonin is one of the most popular types of sleep aids, which helps onset sleep and regulates your circadian rhythm.
Though your body produces melatonin on its own, many people use melatonin supplements to help with difficulty sleeping or staying asleep. Taking the right amount of melatonin will help you avoid unwanted side effects and also get the sleep you deserve.
There's all kinds of melatonin supplements, from gummies to patches to diffusers to nasal sprays. So how much can you take, and how much is too much?
How much melatonin should I take?
Melatonin supplements are an increasingly popular sleep aid among adults. To know how much melatonin you should ideally take, it’s recommended that you start with the smallest dose necessary before increasing as needed.
The average recommended dose for healthy adults is anywhere between 0.5mg to 10mg. The dose should be adjusted for children, elderly people, and people who have health conditions that might affect their sensitivity to melatonin.
The typical melatonin gummy usually contains around 5mg or 10mg of melatonin.
What is the average dosage of a melatonin supplement?
It's recommended to start at the lowest dosage before you increase to a higher dosage. The average recommended dose for healthy adults is anywhere between 0.5mg to 10mg.
Most oral melatonin- like melatonin gummies- tend to be around 10mg.
The dose should be adjusted for children, elderly people, and people who have health conditions that might affect their sensitivity to melatonin.
People tend to produce less melatonin as we age, so older people may have a different sensitivity to a certain amount. These groups should consult their physician before taking melatonin.
Is 20mg of melatonin too much?
Some people can take 20mg of melatonin without experiencing any side effects.
However, different people have unique sensitivities to melatonin. For someone else who has a greater sensitivity to melatonin, 20mg may be much more than they need.
Although melatonin is widely considered safe to take for most healthy adults, people’s unique sensitivities to melatonin and its potential side effects mean it still requires responsible use, such as avoiding taking too much or mixing it with other substances.
By comparison, Ascent melatonin sprays contain less than 1mg of melatonin per serving. It’s a fraction of the amount compared to your traditional oral supplements, but it’s more efficiently absorbed.
What could happen if I take too much melatonin?
Although melatonin is largely considered to be a safe supplement for most healthy adults, it’s possible to experience side effects of taking too much melatonin. Experiencing side effects is rare and nontoxic.
You can’t build a tolerance to melatonin, so it's non-habit building. But this doesn’t mean that you can’t or won’t feel side effects from taking an amount that is excessive for your body.
It's recommended to start supplementing melatonin at the smallest dose first to help reduce the possibility of side effects.
Some of these effects include:
- Headaches
- Nausea
- Dizziness or grogginess
- Feeling tired in the morning
- Elevations or drops in blood pressure
- Nightmares
- Agitation or mood swings
Avoid consuming it with other substances such as alcohol or caffeine, and even some kinds of medication.
If you’ve previously experienced negative side effects after using melatonin, please consult your physician about continuing use or even considering alternative sleep aid options.
Can I still take more melatonin if I think I need to?
The short answer is, it depends.
If you want to take more because you feel like melatonin isn't working, then you can gradually increase the amount you take until you reach the amount that works for you.
Taking more melatonin might keep your melatonin levels elevated for longer, but it will not necessary ensure that it will work faster. It takes most typical melatonin supplements an hour or longer to reach their maximum concentration (peak).
How safe is it to take melatonin?
Melatonin is considered to be a safer alternative to taking sleeping pills. Studies have found no correlation to developing withdrawals or a tolerance to taking melatonin, even with long term use.
When should I be careful about taking too much melatonin?
Elderly people and children might require a different dosage because of their sensitivity to melatonin. People tend to produce less melatonin as they age, so older people may have a different sensitivity to a certain amount. These groups should consult their physician before taking melatonin.
People with health conditions such as those that affect their blood pressure or cardiac health should consult their physician before taking melatonin in addition to any medication that they are on.
Pregnant people tend to have elevated melatonin levels. There are limited studies on the effects of melatonin on infants and fetal development. Consult with your physician if you are pregnant and are curious about taking melatonin.
If you have any concerns about being able to use melatonin safely, consult your physician first before doing so.
Melatonin supplements are not intended to treat or cure sleep disorders and conditions.