How Much Melatonin Do You Need?

Posted by Ascent Labs on

How Much Melatonin Do You Need?

Melatonin is an increasingly popular sleep aid among adultsThough 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 any unwanted side effects and also get the sleep you deserve. 


What is the average dosage of melatonin?

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 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.


Why is there a range for a recommended amount?

There is no officially set recommended daily value or dosage.

It’s important to note that different people have unique sensitivities to melatonin, and will thus require different doses that work for them. An amount that works for one person will not necessarily work for someone else. 


Is melatonin safe to take?

Melatonin is largely safe for healthy adults to use, even long-term. 

Children should not take melatonin unless advised by their doctor. People tend to produce less melatonin as we age, so older adults might have a stronger sensitivity to using melatonin supplements. 

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. 


Are there side effects to taking melatonin?

Studies support the general safety of using melatonin supplements. It's possible you might experience side effects if you take too much melatonin, but even in cases of large doses, side effects tend to be mild. Most people do not experience side effects. 

Side effects of taking too much melatonin possibly include:

  • Headaches
  • Nausea
  • Dizziness or grogginess 
  • Feeling tired in the morning 
  • Elevations or drops in blood pressure 
  • Nightmares 
  • Agitation or mood swings

It’s recommended that you avoid using melatonin in addition to other substances, like alcohol or caffeine, and certain kinds of medication. 


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 will not necessary ensure that it will work faster. It might keep your melatonin levels elevated for longer, but it takes time for most typical melatonin supplements to reach their maximum concentration (peak). 


How to use Ascent Lab's nasal melatonin

Because Ascent Sleep is administered nasally, it offers a more direct pathway to your brain, bypassing any barriers that would delay it from being absorbed or degraded. While your traditional melatonin which takes an hour or longer to feel its effects, you can sleep in as quick as 15 minutes. 

Compared to oral melatonin, nasal melatonin supplements like Ascent Sleep start at much smaller doses, beginning with 0.2mg.

We recommend you start with 2 sprays before increasing your dose. You can try Ascent Sleep for free here