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What is the maximum safe dosage for melatonin?

Medically reviewed by Carmen Pope, BPharm. Last updated on Jan 7, 2022.

Official answer


There is no official recommended maximum dose of melatonin for adults, but a range of 0.5 mg to 5 mg appears to be safe and effective. Generally speaking, most people produce enough melatonin to sleep well, but if you need a little extra to add to their sleep cycle, you probably don’t need more than 3 mg. Some people sleep better with as little as 0.3 to 0.5 mg. Melatonin is not regulated by the FDA in the US and is often sold as a dietary supplement and has not been subjected to the same safety or efficacy requirements as a medicine. There are no regulated manufacturing standards for dietary supplements and some have been found to be contaminated with toxic metals or other drugs. It is recommended you purchase Melatonin from a reliable source to minimize your risk.

Melatonin needs vary from person to person, but it should be taken at the lowest dose possible. Not much research has been done on the long-term effects of melatonin, but high levels of melatonin have been associated with delayed puberty, hypogonadism, reduced sperm motility, and an exacerbation of neurologic symptoms in 1 patient with multiple sclerosis.

Is taking 30mg melatonin safe?

Melatonin is natural and is generally safe when taken appropriately, but it is possible to take too much, and taking 30mg would not be considered safe by most experts. Taking 30mg of melatonin could lead to increased side effects, such as headache, dizziness, nausea, drowsiness, irritability, mood changes, stomach cramps, tremors, or low blood pressure. There’s also a threat of rebound insomnia when you have too much melatonin in your system, which may cause your sleep problems to worsen. However, no reports of death from melatonin overdose appear to have been published.

A Cochrane review found that dosages of melatonin over 5 mg are no more effective than lower dosages.

  • Herxheimer A, Petrie KJ. Melatonin for the prevention and treatment of jet lag. Cochrane Database of Systematic Reviews 2002, Issue 2. Art. No.: CD001520. DOI: 10.1002/14651858.CD001520
  • Malhotra S, Sawhney G, Pandhi P. The therapeutic potential of melatonin: a review of the science. MedGenMed. 2004;6(2):46. Published 2004 Apr 13.
  • Melatonin July 06, 2021.
  • Chahine E. Melatonin Dosage: How Much Melatonin Should You Take. Sleep Foundation. Updated June 1, 2021.

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