If you experience side effects, such as grogginess or a headache, reduce the dose. How Much Melatonin Should I Take? So, how much is in the formula selected may play a role in how many you should take. Today I’m taking 7.5 mg every night and want to ease off of it completely. “And if your sleep problems continue, talk with your health care provider. The right dose of melatonin mainly depends on which type of sleep problem it is taken for. In general, a dose between 0.2 and 5 mg is considered a safe starting dose. However, if you do take it, you want to aim for .3 mg doses. If you need a more heavy-duty formula, 5mg is probably ideal. The dose differs depending on current health issues, age, reasons for taking it, and length of time taking it. Take this far too common scenario: I approach someone taking Melatonin 5mg and tell him that he should be taking 0.3mg. How much melatonin should I take? This means you will most likely have to cut up pills you buy since they are usually higher doses. Ferracioli-Oda E, et al. Make sure to limit the duration of your therapy to nine months max. For most, side effects from melatonin supplements are mild and include feeling tired during the day, irritability, and mild headaches. If you have trouble falling asleep, you should take 0.3 to 5 mg of melatonin, each day. For children, they should take a smaller dose as a beginning. He chuckles. For most people, melatonin is primarily used as a regulator of the sleep-wake cycle. For adults, you can start with two tenths of a milligram and five milligrams 60 minutes before bedtime. I’ve been taking melatonin now for 2 years at night at varying doses. Evidence for the efficacy of melatonin in the treatment of primary adult sleep disorders. That being said, it is possible to take too much melatonin and experience unpleasant symptoms like headaches, drowsiness, an upset stomach, and others. How much melatonin is too much varies by individual and health conditions. Melatonin Dosage: How much should I take? 6 Answers. For instance, scientists are currently exploring the optimal time to take melatonin for people working overnight shifts. Melatonin is mainly used to treat sleep problems in adults aged 55 or older. Actually, melatonin is made enough by your pineal gland, so unless you have some sort of medical condition you should not have to take any. If you are a healthy adult without major health challenges, you should take no more than the dosage recommended by WebMd (see Dosing) which is anywhere between 0.3 mg to 5 mgs of melatonin daily for up to 9 months. This can lead to higher plasma melatonin levels the next day, which can cause a “hangover” effect that leaves users groggy. Decreased melatonin production is one of them, which explains why older people quite often have problems with falling and staying asleep. If you are really concerned about the dosage of melatonin, bring the bottle of melatonin to your doctor and discuss the amount you should take and the timing of taking it. “If melatonin for sleep isn’t helping after a week or two, stop using it,” says Buenaver. However, understanding just how much you should take is key to maintaining good sleep and avoiding drowsiness during the day. Most gummy formulas contain either 2.5mg or 5mg melatonin per gummy. If you are dealing with insomnia, 2 to 3 mg of melatonin will be sufficient. 2014;8:e63773. Take melatonin about two hours before you want to go to sleep. He says 25 mg melatonin is too much I told him I already tried low dose,at beginning then he say not to take them if low dose dont work but I found that … Melatonin is a natural hormone that is made in the body. Once you know when to take your melatonin, you need to know how much to take. 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