Melatonin - dosage. What is the optimal dose?
Melatonin is a neurohormone that regulates the day and night cycle. How to supplement it safely?
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.Have you heard about the properties of melatonin and are hoping it will help you before a long plane journey or when you are tired of sleep disturbances? In Poland you can buy melatonin in doses as low as 10 mg. But... why bother? It won't work any better - and it could lead to more health problems.
What should be the optimal melatonin dosage? Find out the opinion of an expert, Dr Witold Tomaszewski, M.D..
The following is an expert opinion.
Description of contents:
.- Melatonin - what is it? .
- Melatonin dosage according to use .
- Sleep disorders .
- Jet-lag .
- Shift work and night work .
- Melatonin for children .
- Deficiency in the elderly .
- Melatonin - principles for safe supplementation .
- Summary .
Sleep Well - dietary supplement for good sleep and tranquillity
.Sleep Well is a calming and relaxing dietary supplement with a standardised complex of CALMOMIX® herbal extracts and high quality magnesium.
See also:
.- Melatonin: effects, contraindications, indications for use
- Melatonin for sleep - properties and dosage .
- Melatonin - contraindications to use
- Sleep hygiene: 8 rules for a good night's sleep
Melatonin - what is it?
.Melatonin is a neurohormone secreted by the pinealand -an endocrine gland located in the brain. Melatonin is produced when exposed to darkness. It regulates our diurnal rhythm of sleep and wakefulness. It makes you feel sleepy in the evening and prepares your body for a night's rest.
Melatonin has many more health-promoting properties for our body. Check out the article about melatonin and learn more about how the sleep hormone affects your body. If you are considering supplementation, check out contraindications to melatonin.
Melatonin dosage
.Depending on the reasons for its use, it is usual to use from 0.5 mg to 3 mg. The most important rule of melatonin dosage is - more is not better. Higher doses have been proven to carry a higher risk of side effectsand. Elevated melatonin levels result in feelings of sluggishness the next day and other discomforts.
Melatonin can be bought in doses of up to 10 mg, but this has no healthy justification. According to studiesand already amounts of 0.5 mg to 5 mg appear to be both safe and effective. In Poland, the lowest available dose is 1 mg and this is where we should start supplementation.
Sleep disorders
.Sleep disorders may include:
.- problems falling asleep, .
- frequent awakenings during the night, .
- dreaming nightmares, .
- decreased quality and length of sleep, .
For sleep problems, it is recommended to take 0.5 mg to 3 mg of melatonin approximately one hour before going to bed. In studiesand people suffering from insomnia responded positively to a dose of 0.3 mg. As I mentioned above, lower amounts of melatonin are not at all less effective than higher amounts. Start supplementation with the lowest possible dose and observe yourself for a week. Remember the principles of sleep hygiene!
Sleep disturbances are a serious problem. If, after a week or so of melatonin supplementation, your condition has not improved or has worsened, see your doctor. Sleep problems negatively affect your quality of life and can be an alarming signal from your body..
.
Dr. n. med. Witold Tomaszewski
.See also:
.- Best over-the-counter sleep pills
- Best sedation pills without a prescription
- How to take care of your mental health during a period of depressed mood
Jet-lag
.Jet lag is a syndrome in which the natural sleep pattern is disrupted after travelling by plane across several time zones. Within a few days, the body adjusts to the new time zone, but jet-lag symptoms can be persistent.
Recommended dosage before travellingand
.Take the following steps.
Please use light exposure in the evening.
|
Direction of travel . |
Melatonin supplementation . |
Advice . |
|
| . |
East |
Start taking melatonin 3-5 mg at least 3 days before travelling, at least 3 hours before going to bed. After taking it, avoid exposure to light. |
Get up half an hour or an hour earlier a few days before travelling. After waking up, try to get more exposure to light (stay in brightly lit rooms, go outside). |
|
West |
There are no indications for the use of melatonin. |
Start adapting to the new time zone. Delay bedtime by 1-2 hours for a few days before travelling. Use light exposure in the evening (stay in brightly lit rooms, use the computer, screen devices, watch TV). |
Recommended dosage upon arrival at destinationand
.|
Direction of travel . |
Melatonin supplementation . |
|||
|
East |
Take 3-5 mg one hour before the typical bedtime for your new time zone. |
|||
|
West |
In case of waking from sleep too soon, take a low dose, i.e. 0.5-1 mg. | West | . |
Sleep Well - dietary supplement for good sleep and tranquillity
.Sleep Well is a calming and relaxing dietary supplement with a standardised complex of CALMOMIX® herbal extracts and high quality magnesium.
Useful tips:
-
If your journey has caused a sleep deficit, take a nap of no more than 30 minutes - so that it does not affect your night's sleep.
-
Drink caffeinated drinks sensibly.
-
Apply exposure to sunlight to get used to the new rhythm of the day and night.
- Relax.
Dr Witold Tomaszewski, M.D.
.Shift work and night work
.The negative effects of shift and night work on circadian rhythm are related to unnatural times of light exposure. There is no conclusive evidence that melatonin supplementation before daytime sleep after a night shift will have a positive effect on our circadian rhythmand. However, if you want to try melatonin, it is recommended to take depending on your symptomsand.
.|
Problem . |
Melatonin supplementation . |
|
|
Difficulty falling asleep on non-working days. | ||
| . |
Dose 2-3 mg one hour before your scheduled bedtime. After taking it, avoid strong light. |
|
|
Difficulty falling asleep after returning home from a night shift. | ||
| . |
Dose 0.5-1 mg on return from work. Two hours before the end of the night shift, reduce the intensity of workplace lighting (if possible). Avoid exposure to light by wearing sunglasses when returning home. Dose 0-1 mg when returning home. |
|
|
Difficulties in falling asleep early and waking up in the morning after transitioning from night shift to morning shift. |
Dose up to 5 mg at least 3 hours before your intended bedtime - avoid strong light after taking it. | Dose up to 5 mg at least 3 hours before your intended bedtime - avoid strong light after taking it. |
Melatonin for children
.Giving melatonin to children is beneficial for children aged 3 to 15 yearsand if they have: AD (atopic dermatitis) , sleep disorders (difficulty falling asleep, frequent awakenings during the night, reduced total sleep time), neurodevelopmental disorders (e.g. autism, ADHD). Scientific studiesand suggest that melatonin is safe for children. However, therapy and dosage must be closely consulted with a doctor.
.Deficiency in the elderly
.The secretion of melatonin decreases with ageand. This process begins around the age of 50 until the day-night rhythm almost disappears in people over 65. Older people may then notice a decrease in the quality of their sleep or problems falling asleep. Melatonin supplementation supports the maintenance of the diurnal rhythm and supplements its deficiency. It is recommended to take between 0.3-2 mgand one hour before bedtime.
Product description
Safe tablets to help you fall asleep and improve the quality of your sleep. They contain only natural ingredients that will calm your body and prepare you for a good night's rest. This way, you will wake up in the morning relaxed and rested.
.Melatonin is a hormone thatós naturally found in the body. Its secretion is linked to the diurnal rhythm and increases after nightfall. Blue light, which we are exposed to while watching TV, sitting at the computer or browsing on the phone, means that the natural synthesis of melatonin can be disrupted.
.This is why it is worthwhile to support the process of falling asleep with a supplement with melatonin, whose action has been supplemented with plant extracts, encapsulated in the CALMOMIX® complex. They will help your body to calm down before falling asleep and maintain uninterrupted, healthy sleep.
Pros and cons
Safe tablets to help you fall asleep and improve the quality of your sleep. They contain only natural ingredients that will calm your body and prepare you for a good night's rest. This way, you will wake up in the morning relaxed and rested.
.Melatonin is a hormone thatós naturally found in the body. Its secretion is linked to the diurnal rhythm and increases after nightfall. Blue light, which we are exposed to while watching TV, sitting at the computer or browsing on the phone, means that the natural synthesis of melatonin can be disrupted.
.This is why it is worthwhile to support the process of falling asleep with a supplement with melatonin, whose action has been supplemented with plant extracts, encapsulated in the CALMOMIX® complex. They will help your body to calm down before falling asleep and maintain uninterrupted, healthy sleep.
Additional information
Safe tablets to help you fall asleep and improve the quality of your sleep. They contain only natural ingredients that will calm your body and prepare you for a good night's rest. This way, you will wake up in the morning relaxed and rested.
.Melatonin is a hormone thatós naturally found in the body. Its secretion is linked to the diurnal rhythm and increases after nightfall. Blue light, which we are exposed to while watching TV, sitting at the computer or browsing on the phone, means that the natural synthesis of melatonin can be disrupted.
.This is why it is worthwhile to support the process of falling asleep with a supplement with melatonin, whose action has been supplemented with plant extracts, encapsulated in the CALMOMIX® complex. They will help your body to calm down before falling asleep and maintain uninterrupted, healthy sleep.
User review
Safe tablets to help you fall asleep and improve the quality of your sleep. They contain only natural ingredients that will calm your body and prepare you for a good night's rest. This way, you will wake up in the morning relaxed and rested.
.Melatonin is a hormone thatós naturally found in the body. Its secretion is linked to the diurnal rhythm and increases after nightfall. Blue light, which we are exposed to while watching TV, sitting at the computer or browsing on the phone, means that the natural synthesis of melatonin can be disrupted.
.This is why it is worthwhile to support the process of falling asleep with a supplement with melatonin, whose action has been supplemented with plant extracts, encapsulated in the CALMOMIX® complex. They will help your body to calm down before falling asleep and maintain uninterrupted, healthy sleep.
Product description
A supplement to replenish melatonin deficiencies in the body with an interesting aerosol form. The combination of melatonin with gently calming melissa speeds up falling asleep and ensures a restful night's sleep.
Advised for people suffering from sleep problems, working night shifts and frequently changing time zones.
Pros and cons
A supplement to replenish melatonin deficiencies in the body with an interesting aerosol form. The combination of melatonin with gently calming melissa speeds up falling asleep and ensures a restful night's sleep.
Advised for people suffering from sleep problems, working night shifts and frequently changing time zones.
Additional information
A supplement to replenish melatonin deficiencies in the body with an interesting aerosol form. The combination of melatonin with gently calming melissa speeds up falling asleep and ensures a restful night's sleep.
Advised for people suffering from sleep problems, working night shifts and frequently changing time zones.
Sleep Essentials
- Active ingredients:Grass geranium, common chamomile, hops flower, sidereal thyroid, L-taurine, passionflower, calcium carbonate, magnesium oxide, GABA, Melatonin .
- Form: capsules .
- Packaging: 60 capsules .
- Dose: 1 capsule per day .
- Sufficient for: 60 days .
Product description
The dietary supplement Sleep Essentials by Swanson is a product containing melatonin, enriched with ingredients of plant origin. Melatonin helps to shortenóthe time it takes to fall asleep. A beneficial effect occurs when 1 mg of melatonin is consumed shortly before going to bed. Chamomile supports physical and mental well-being and helps to relax and maintain healthy sleep.
Pros and cons
The dietary supplement Sleep Essentials by Swanson is a product containing melatonin, enriched with ingredients of plant origin. Melatonin helps to shortenóthe time it takes to fall asleep. A beneficial effect occurs when 1 mg of melatonin is consumed shortly before going to bed. Chamomile supports physical and mental well-being and helps to relax and maintain healthy sleep.
Additional information
The dietary supplement Sleep Essentials by Swanson is a product containing melatonin, enriched with ingredients of plant origin. Melatonin helps to shortenóthe time it takes to fall asleep. A beneficial effect occurs when 1 mg of melatonin is consumed shortly before going to bed. Chamomile supports physical and mental well-being and helps to relax and maintain healthy sleep.
Expert opinion
L-Tryptophan
- Ingredients: L-tryptophan .
- Form: capsules .
- Packaging: 100 capsules .
- Dose: 1 capsule per day .
- Sufficient for: 100 days .
Product description
Tryptophan is involved in the production of serotonin, the so-called happiness hormone. It is therefore responsible for a good moodóy and the proper functioning of internal organsóy. It can be used as an aid in the treatment of anxietyós and depressive conditions.
It is also a substrate in the production of melatonin, coordinating the work of the master biological clock - it regulates diurnal rhythms, including sleep and wakefulness, is responsible for maintaining the quality of sleep and allows regeneration.
Pros and cons
Tryptophan is involved in the production of serotonin, the so-called happiness hormone. It is therefore responsible for a good moodóy and the proper functioning of internal organsóy. It can be used as an aid in the treatment of anxietyós and depressive conditions.
It is also a substrate in the production of melatonin, coordinating the work of the master biological clock - it regulates diurnal rhythms, including sleep and wakefulness, is responsible for maintaining the quality of sleep and allows regeneration.
Additional information
Tryptophan is involved in the production of serotonin, the so-called happiness hormone. It is therefore responsible for a good moodóy and the proper functioning of internal organsóy. It can be used as an aid in the treatment of anxietyós and depressive conditions.
It is also a substrate in the production of melatonin, coordinating the work of the master biological clock - it regulates diurnal rhythms, including sleep and wakefulness, is responsible for maintaining the quality of sleep and allows regeneration.
Expert opinion
Doppelherz aktiv Na sen
- Active ingredients: hop cone extract, lemon balm extract, lavender flower extract, vitamin B6
- Form: capsules .
- Dose: 1 capsule .
Product description
Preparation based on specially selected plant extracts that facilitates falling asleep and relaxes before bedtime. Natural ingredients, such as extracts of hops, lemon balm and lavender, support healthy sleep and reduce nervous tension.
Additionally, vitamin B6 helps to regenerate the nervous system and reduces the effects of fatigue. The formulation is not addictive and can be used long-term by adults and adolescents.
The formula is not addictive and can be used long-term by adults and adolescents.
Pros and cons
Preparation based on specially selected plant extracts that facilitates falling asleep and relaxes before bedtime. Natural ingredients, such as extracts of hops, lemon balm and lavender, support healthy sleep and reduce nervous tension.
Additionally, vitamin B6 helps to regenerate the nervous system and reduces the effects of fatigue. The formulation is not addictive and can be used long-term by adults and adolescents.
The formula is not addictive and can be used long-term by adults and adolescents.
Additional information
Preparation based on specially selected plant extracts that facilitates falling asleep and relaxes before bedtime. Natural ingredients, such as extracts of hops, lemon balm and lavender, support healthy sleep and reduce nervous tension.
Additionally, vitamin B6 helps to regenerate the nervous system and reduces the effects of fatigue. The formulation is not addictive and can be used long-term by adults and adolescents.
The formula is not addictive and can be used long-term by adults and adolescents.
Preparation based on specially selected plant extracts that facilitates falling asleep and relaxes before bedtime. Natural ingredients, such as extracts of hops, lemon balm and lavender, support healthy sleep and reduce nervous tension.
Additionally, vitamin B6 helps to regenerate the nervous system and reduces the effects of fatigue. The formulation is not addictive and can be used long-term by adults and adolescents.
The formula is not addictive and can be used long-term by adults and adolescents.
Dr Jacob's Melatonin + B12
- Active ingredients: melatonin, vitamin B12
- Form: sucking pastilles .
- Dosage: 1 lozenge per day .
- Sufficient for: 60 days .
Product description
Sweet pleasures in the evening are rather forbidden. Well, unless it's cherry lozenges with melatonin and vitamin B12, whichóre going to improve the quality of your sleep.
One tablet in the evening will shorten your sleep time and stop you waking up.
One tablet in the evening will shortenóyour time to fall asleep and stop you waking up during the night. The addition of vitamin B12 will improve the functioning of the nervous system, making you even better rested.
The following tablets will help to improve the quality of your sleep.
Pros and cons
Sweet pleasures in the evening are rather forbidden. Well, unless it's cherry lozenges with melatonin and vitamin B12, whichóre going to improve the quality of your sleep.
One tablet in the evening will shorten your sleep time and stop you waking up.
One tablet in the evening will shortenóyour time to fall asleep and stop you waking up during the night. The addition of vitamin B12 will improve the functioning of the nervous system, making you even better rested.
The following tablets will help to improve the quality of your sleep.
Additional information
Sweet pleasures in the evening are rather forbidden. Well, unless it's cherry lozenges with melatonin and vitamin B12, whichóre going to improve the quality of your sleep.
One tablet in the evening will shorten your sleep time and stop you waking up.
One tablet in the evening will shortenóyour time to fall asleep and stop you waking up during the night. The addition of vitamin B12 will improve the functioning of the nervous system, making you even better rested.
The following tablets will help to improve the quality of your sleep.
User review
Sweet pleasures in the evening are rather forbidden. Well, unless it's cherry lozenges with melatonin and vitamin B12, whichóre going to improve the quality of your sleep.
One tablet in the evening will shorten your sleep time and stop you waking up.
One tablet in the evening will shortenóyour time to fall asleep and stop you waking up during the night. The addition of vitamin B12 will improve the functioning of the nervous system, making you even better rested.
The following tablets will help to improve the quality of your sleep.
{ product:5jVzAXoHNRbe4uKBse9Dhx }}
Melatonin - lethal dose
.The lethal dose of melatonin for humans is not known, but doctors recommend that not to exceed a daily dose of 10 mg. This maximum daily amount of melatonin supplementation has been tested on humans in scientific studies.
Remember that research also suggests that as little as 0.3 mg of melatonin is effective in action. It is not the amount of mg that is most important, but rather regular supplementation and maintaining a general healthy lifestyle.
Featuring a nutritious diet is important.
Nutritious diet, sleep, regeneration, avoidance of stress all affect the body and just taking sleep hormone tablets will not help if these areas are neglected.
It is worth noting that some people may experience unpleasant symptoms even when taking 5 mg of melatonin.
Melatonin - rules for safe supplementation
.To get the most out of melatonin's health-promoting properties, keep in mind a few rules for safe supplementation.
-
Start supplementation with the lowest possible dose. Studiesand suggest that as little as 0.3 mg (!) of melatonin can help people with sleep disorders.
-
Supplementation with melatonin can help people with sleep disorders.
-
More does not mean better. Taking more than the recommended amount of melatonin can cause unpleasant side effects in the form of sluggishness or nauseaand.
-
Check that melatonin does not interact with other medicines, supplements or herbal preparations you are taking.
- .
-
Read about contraindications to the use of melatonin before starting treatment.
-
Take care of your sleep hygiene. For about 2 hours before you go to bed, avoid blue light (TV, smartphone), try to relax and avoid caffeine for about 6 hours before bed.
-
Care for a good night's sleep.
-
If you do not feel any improvement after 7-10 days, see your doctor. Your body is giving you a signal that it needs to be looked at more closely.
-
If you don't feel any improvement after 7-10 days, see your doctor.
Dr n. med. Witold Tomaszewski
Sleep Well - dietary supplement for good sleep and tranquillity
.Sleep Well is a calming and relaxing dietary supplement with a standardised complex of CALMOMIX® herbal extracts and high quality magnesium.
See also:
.- Sleep hygiene - 8 ways to get a good night's sleep
- Best over-the-counter sleep pills
- Best sedation pills without a prescription
- Ashwagandha - properties, effects, contraindications
- Passionflower (passiflora incarnata) properties and effects on sleep
- CBD - what it is, properties, effects, dosage, side effects
- How to take care of your mental health during a period of depressed mood
Summary
.Melatonin used in reasonable amounts in combination with relaxation and sleep hygiene principles can have a positive impact on our circadian rhythm. With healthy supplementation, you will recover faster in your new time zone or sleep soundly through the night.
Don't be surprised, however, if you don't have results when you have taken a huge amount of melatonin and are anticipating sleep by scrolling social media in bed! That's not the way to go. Remember, there are many more factors affecting your health and wellbeing than a single tablet.
FAQ
.Is 5 g of melatonin a lot?
.Whether a dose of 5 mg of melatonin is a lot depends on the individual case. In research studies, doses of 0.3 mg were effective in helping people with sleep disorders to fall asleep. What matters is the quality of consumption, not the quantity. The dose is selected individually. The most common is 1-3 mg per day.
What is the lethal dose of melatonin?
.No case of death after melatonin ingestion has been described in scientific studies to date, so the lethal dose in humans is unknown. It is very important not to consume large amounts, as excess can cause unpleasant side effects, e.g. drowsiness, nausea, headache and dizziness.
How much melatonin can you take?
.In the consumption of melatonin, it is the regularity of supplementation, not the quantity, that matters. In research studies involving people with insomnia, doses of 0.3 mg were effective in supporting falling asleep and helped with sleep disorders.
Is it worth taking melatonin?
.Yes, it is worth taking melatonin as it is helpful for sleep disorders such as insomnia, problems falling asleep, frequent waking or shallow sleep. Scientific studies suggest that as little as 0.3 mg of melatonin makes it easier to fall asleep and improves the quality and length of sleep.
What should melatonin not be combined with?
.Melatonin must not be combined with: alcohol, benzodiazepines, sedative drugs, antidepressants (e.g. fluvoxamine), estrogens (e.g. in oral hormonal contraception), glucocorticosteroids, anticoagulants (e.g. warfarin), antiepileptic drugs, anti-inflammatory drugs (e.g. ibuprofen).
.After what time does melatonin start to work?
.Melatonin in tablets starts to take effect after about 30 minutes, and in drop, spray or leaf form after about 15 minutes. The best effects of melatonin are observed gradually, usually after two weeks of regular consumption.
Does melatonin help with sleep?
.Yes, according to scientific knowledge melatonin helps with sleep. Its action supports the process of falling asleep, improves the quality and length of sleep and reduces the number of awakenings during the night. The use of melatonin can be an effective support for the treatment of moderate sleep problems.
What is the best dose of melatonin for me?
.In research studies, doses of 0.3 mg were effective in helping people with sleep disorders to fall asleep. We should tailor our melatonin intake to our individual needs. Always read the package leaflet and check what the manufacturer suggests, and if in doubt, advise your doctor or pharmacist.
Which melatonin is best?
.The best melatonin is a dietary supplement Sleep Well with melatonin 1 mg and the standardised herbal extract complex CALMOMIX, which interestingly complete the product formulation. Sleep Well from Natu.Care has very good reviews among sleepy users.
Resources
.See all
.Chang, Y.-S., Lin, M.-H., Lee, J.-H., Lee, P.-L., Dai, Y.-S., Chu, K.-H., Sun, C., Lin, Y.-T., Wang, L.-C., Yu, H.-H., Yang, Y.-H., Chen, C.-A., Wan, K.-S., & Chiang, B.-L. (2016). Melatonin Supplementation for Children With Atopic Dermatitis and Sleep Disturbance: A Randomized Clinical Trial. JAMA Pediatrics, 170(1), 35-42. https://doi.org/10.1001/jamapediatrics.2015.3092
Group, B. M. J. P. (2012). Melatonin for sleep problems in children with neurodevelopmental disorders: Randomised double masked placebo controlled trial. BMJ, 345, e7618. https://doi.org/10.1136/bmj.e7618
Pierce, M., Linnebur, S. A., Pearson, S. M., & Fixen, D. R. (2019). Optimal Melatonin Dose in Older Adults: A Clinical Review of the Literature. The Senior Care Pharmacist, 34(7), 419-431. https://doi.org/10.4140/TCP.n.2019.419
Tordjman, S., Chokron, S., Delorme, R., Charrier, A., Bellissant, E., Jaafari, N., & Fougerou, C. (n.d.). Melatonin: Pharmacology, Functions and Therapeutic Benefits. Current Neuropharmacology, 15(3), 434-443.
.Vural, E. M. S., van Munster, B. C., & de Rooij, S. E. (2014). Optimal Dosages for Melatonin Supplementation Therapy in Older Adults: A Systematic Review of Current Literature. Drugs & Aging, 31(6), 441-451. https://doi.org/10.1007/s40266-014-0178-0
Yazdi, Z. (2008). Efficacy and hypnotic effects of melatonin in shift-work nurses: Double-blind, placebo-controlled crossover trial (No. 0). 6(0), Article 0. https://doi.org/10.1186/1740-3391-6-10
Zhdanova, I. V., Wurtman, R. J., Regan, M. M., Taylor, J. A., Shi, J. P., & Leclair, O. U. (2001). Melatonin Treatment for Age-Related Insomnia. The Journal of Clinical Endocrinology & Metabolism, 86(10), 4727-4730. https://doi.org/10.1210/jcem.86.10.7901
.Editorials
Meet the team
Melatonin is a neurohormone naturally secreted by the body that regulates our day and night cycle.
From this article you will learn who should be cautious with melatonin supplementation.