Dosage · Supplement
Melatonin: dosage and how to take it
0.3–1 mg, 30–60 min before target sleep time.
- Overall grade
- Grade B
- Last revised
- 0
- graded outcomes
- 0
- references listed
Assembled by the app from other entries in this library. It adds no evidence of its own — follow the links to the entries it draws on.
The evidence in words
How much to take
0.3–1 mg, 30–60 minutes before the desired sleep time (or timed to the destination clock for jet lag). Bigger is not better.
Timing & separation
Take Melatonin apart from: Caffeine (Opposing signals — the afternoon caffeine cutoff protects the melatonin window.) · Glycine (Both pre-bed and compatible.)
Why the dose is what it is
It binds MT1/MT2 receptors to phase-shift the circadian clock and lower alertness. Because it is a timing signal, when you take it matters more than how much.
Bottom line
Use it as a clock-setter, not a sledgehammer: 0.3–1 mg timed correctly for jet lag, shift work, or delayed sleep phase. Skip the 10 mg megadoses.
How it is used
As the entry records it, from the studies it summarises. Not a recommendation for you — doses that suit a trial population may not suit you.
- Standard
- 0.3–1 mg, 30–60 min before target sleep time.
Goes with
- MelatoninFull Melatonin monographEvidence grade B
Related reading
Entries that share this one's tags or conditions.
- Melatonin for Jet lagEvidence grade B — Best-supported useEvidence grade B
- Apigenin: dosage and how to take it50 mg near bedtime, or chamomile tea.Evidence grade C
- Glycine: dosage and how to take it3 g in water, 30–60 min pre-bed.Evidence grade B
- L-Tryptophan / 5-HTP: dosage and how to take itTryptophan 1–3 g or 5-HTP 100–300 mg pre-bed.Evidence grade C
Sources
This entry lists no references of its own — it is assembled from the entries it links to, whose sources are on their pages.
Last revised . A grade is this entry's reading of the evidence, not medical advice.