How much melatonin supplement should I take?

• Studies have evaluated 0.1-80 milligrams of melatonin taken nightly by mouth for up to three years for a variety of conditions. Research suggests that quick-release melatonin may be more effective than sustained-release formulations for sleep-related conditions. Intramuscular injections of 20 milligrams of melatonin have also been studied.
• In studies of patients with melanoma, melatonin preparations have been applied to the skin. Patients are advised to discuss cancer treatment plans with an oncologist and pharmacist before considering use of melatonin either alone or with other therapies. For the prevention of sunburn, melatonin preparations, alone and in combination with ascorbic acid and vitamin E, in doses ranging from 20-100 milligrams in 70% ethanol, have been studied.
• Intranasal melatonin (1% solution in ethanol) at a dose of two milligrams daily for one week has also been studied for high blood pressure.
• A dose of 0.5 milligrams of transbuccal melatonin for two sessions on four consecutive nights, at least three days apart, has been studied for insomnia in the elderly.
• There are other uses with limited supportive research and unclear effectiveness or safety. Use of melatonin for any condition should be discussed with a primary healthcare provider, appropriate specialist, and pharmacist prior to starting, and it should not be substituted for more proven therapies.

You should read product labels, and discuss all therapies with a qualified healthcare provider. Natural Standard information does not constitute medical advice, diagnosis, or treatment.

The trick to using melatonin to help you sleep is to take just the right amount. To find out the standard -- and safe -- dosage of melatonin, watch this video featuring sleep specialist Dr. Michael Breus.