How much Melatonin should I take daily?
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Optimal Daily Melatonin Dosage: Insights from Research
Introduction to Melatonin Dosage
Melatonin, a hormone that regulates sleep-wake cycles, is commonly used to treat sleep disorders and other health conditions. Determining the optimal daily dosage of melatonin can be challenging due to varying recommendations and individual responses. This article synthesizes findings from multiple studies to provide guidance on melatonin dosage.
Low-Dose Melatonin: 0.5 mg to 3 mg
Research comparing the effects of 0.5 mg and 3 mg doses of melatonin found that both doses can effectively shift sleep phases when taken at optimal times. Specifically, 0.5 mg taken in the afternoon, 2-4 hours before the dim light melatonin onset (DLMO), or 9-11 hours before sleep midpoint, resulted in significant phase advances. The 3 mg dose produced similar results when administered at its optimal time1.
Moderate-Dose Melatonin: 5 mg to 10 mg
Several studies have explored the effects of moderate doses of melatonin, typically ranging from 5 mg to 10 mg. For instance, a study involving diabetic patients with coronary heart disease found that 10 mg of melatonin daily for 12 weeks significantly improved oxidative stress markers, glycemic control, and cardiovascular health2. Another study on diabetic hemodialysis patients reported similar benefits with a 10 mg daily dose, including improved mental health and reduced inflammation7.
In children with sleep disorders, doses up to 10 mg have been used safely, although the British National Formulary recommends a maximum of 10 mg daily. Studies have shown that doses ranging from 0.75 mg to 15 mg are generally well-tolerated in children with autism spectrum disorder3.
High-Dose Melatonin: Above 10 mg
High doses of melatonin, such as 50 mg, have been studied for their sedative effects. One study found that 50 mg of melatonin taken in the morning increased fatigue, while evening doses did not produce significant differences compared to placebo8. Another study on chronic insomniacs using 75 mg of melatonin reported increased total sleep time and daytime alertness, although some patients did not experience significant benefits5.
Safety and Adverse Effects
Melatonin is generally considered safe with few adverse effects. Common side effects include daytime sleepiness, headache, dizziness, and hypothermia, which are typically mild and resolve without intervention4. Long-term safety data are limited, but current evidence suggests that melatonin is well-tolerated even at higher doses4.
Conclusion
The optimal daily dosage of melatonin varies depending on the individual's condition and response. Low doses (0.5 mg to 3 mg) are effective for phase shifting, while moderate doses (5 mg to 10 mg) offer benefits for metabolic and cardiovascular health. High doses (above 10 mg) may be used for specific conditions but should be approached with caution. Overall, melatonin is safe and well-tolerated, making it a viable option for managing sleep disorders and other health issues.
Sources and full results
Most relevant research papers on this topic
Human phase response curves to three days of daily melatonin: 0.5 mg versus 3.0 mg.
Optimal administration time for 0.5 mg melatonin is later, 2-4 hours before the DLMO or 9-11 hours before sleep midpoint, yielding similarly sized advances and delays when both doses are given at their optimal time.
Rigorous Journal
Highly CitedMelatonin administration lowers biomarkers of oxidative stress and cardio-metabolic risk in type 2 diabetic patients with coronary heart disease: A randomized, double-blind, placebo-controlled trial.
Melatonin supplementation significantly improves metabolic health and reduces oxidative stress in type 2 diabetic patients with coronary heart disease.
RCT
Very Rigorous JournalHighly CitedMelatonin for sleep disorders in children
A dose of 10.5 mg daily for a 612-year-old child with autistic spectrum disorder is unlikely to cause significant harm, as melatonin has not been shown to cause severe adverse effects at a wide range of doses.
Adverse Events Associated with Melatonin for the Treatment of Primary or Secondary Sleep Disorders: A Systematic Review
Melatonin treatment for sleep disorders is generally safe and well-tolerated, with few serious adverse events reported.
Systematic ReviewRigorous JournalHighly CitedThe effects of exogenous melatonin on the total sleep time and daytime alertness of chronic insomniacs: A preliminary study
Exogenous melatonin significantly increases total sleep time and daytime alertness in chronic insomniacs, but may not significantly affect well-being.
RCTHighly CitedOptimal Dosages for Melatonin Supplementation Therapy in Older Adults: A Systematic Review of Current Literature
In older adults, the lowest possible dose of immediate-release melatonin is recommended to best mimic the normal physiological circadian rhythm and avoid prolonged supra-physiological blood levels.
Systematic ReviewRigorous JournalHighly CitedThe Effects of Melatonin Supplementation on Parameters of Mental Health, Glycemic Control, Markers of Cardiometabolic Risk, and Oxidative Stress in Diabetic Hemodialysis Patients: A Randomized, Double-Blind, Placebo-Controlled Trial.
Melatonin supplementation for 12 weeks improves mental health, glycemic control, inflammatory markers, and oxidative stress in diabetic hemodialysis patients.
RCTInfluence of Subchronic Intake of Melatonin at Various Times of the Day on Fatigue and Hormonal Levels: A Placebo‐Controlled, Double‐Blind Trial
Melatonin's sedative potency depends on the daily time of administration, and high doses used for acute sedation do not have cumulative effects after prolonged application.
RCTMelatonin Supplementation Lowers Oxidative Stress and Regulates Adipokines in Obese Patients on a Calorie-Restricted Diet
Melatonin supplementation aids in weight reduction, improves antioxidant defense, and regulates adipokine secretion in obese patients on a calorie-restricted diet.
RCTRigorous JournalMelatonin in medically ill patients with insomnia: a double-blind, placebo-controlled study.
Melatonin effectively improves sleep quality and duration in medically ill patients with initial insomnia, without causing drowsiness, early-morning "hangover" symptoms, or daytime adverse effects.
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