Melatonin Dosage Calculator
Find the recommended melatonin dosage based on your age, body weight, and sleep concern type.
Suggested Melatonin Dosage
Melatonin is a hormone your body naturally produces to regulate sleep-wake cycles. Supplemental melatonin can help with sleep onset, jet lag, and shift work adjustment.
General dosage guidelines:
| Age Group | Starting Dose | Max Dose |
|---|---|---|
| Children (3–12) | 0.5–1 mg | 3 mg |
| Teens (13–17) | 1–2 mg | 5 mg |
| Adults (18–64) | 1–3 mg | 5–10 mg |
| Seniors (65+) | 0.5–2 mg | 5 mg |
Important principles:
- Start low: Begin with the smallest effective dose. More is not better with melatonin.
- Timing matters: Take 30–60 minutes before your desired bedtime.
- Short-term use: Melatonin is generally recommended for short-term use (2–8 weeks).
- Jet lag: Use 0.5–5 mg at bedtime for the first few nights at your destination.
Factors that affect dosage:
- Body weight (heavier individuals may need slightly more).
- Age (older adults produce less natural melatonin but are also more sensitive to it).
- Light exposure (screen time before bed suppresses natural melatonin).
- Caffeine intake (can reduce melatonin effectiveness).
Side effects at high doses: Headache, dizziness, nausea, and daytime drowsiness.
Always consult your doctor before giving melatonin to children or if you take other medications. Melatonin is not recommended during pregnancy or nursing without medical advice.