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?
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.
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, potential side effects and people’s unique sensitivities to melatonin mean it still requires responsible use, such as avoiding taking too much or mixing it with other substances.
By comparison, Ascent melatonin products contain less than 0.5mg 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.
It's still recommended to start supplementing melatonin at the smallest dose first to help reduce the possibility of side effects.
Some of these effects include:
- Dizziness or grogginess
- Feeling tired in the morning
- Elevations or drops in blood pressure
- 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.
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.
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.