I've worked myself up to 10 mg of melatonin a night still have insomnia need to know if an increase past 10 mg will be OK, its not time released?
The recommended dose of Melatonin for difficulty falling asleep is 5 mg 3 to 4 hours before bed, but if you have problems remaining asleep then a high dose (10mg) or controlled-release formulation is recommended.
The U.S. Food and Drug Administration does not strictly regulate supplements so research regarding toxicity dosing is limited. Research does suggest that Melatonin is likely safe when taken at recommended doses, typically 1-20mg, for up to three months.
For more information talk with your doctor.
- Melatonin Information for Consumers
- Melatonin Information for Healthcare Professionals (includes dosage details)
- Side Effects of Melatonin (detailed)
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