What is the maximum safe dosage for melatonin?
There is no FDA-established maximum melatonin dose for adults, but research indicates that 0.5 mg to 5 mg is the optimal safe and effective range. Most sleep experts recommend starting with the lowest effective dose, typically 0.5 to 1 mg. Dosages higher than 5 mg appear to be no more effective than dosages less than 5 mg. Note that melatonin is not usually recommended for children aged less than 3, unless under the supervision of a doctor.
Melatonin is regulated by the FDA in the United States as a dietary supplement but is not subject to the same regulations as medicines. This means the FDA does not regulate its purity or dosage accuracy, meaning there is no assurance that the melatonin content listed on the label actually matches what's contained in each capsule.
The CDC has reported that 71% of melatonin supplements do not match their label claims with up to 465% variation between batches of the same product. In 2020, melatonin was the most frequently ingested substance reported to poison control centers. Over the 10 years from 2012-2021, melatonin ingestions by children increased 530%, with the largest spike in increases occurring during the COVID-19 pandemic. 94.3% of these ingestions were accidental.
- Of the 260,435 cases of melatonin overdose reported, 84% had no symptoms, but 5 children required ventilation and 2 died (both under 2 years old).
There have also been instances where some dietary supplements have been contaminated with heavy metals or other drugs. If you are taking melatonin or giving melatonin to your child always purchase Melatonin from a reputable company that follows Good Manufacturing Practices (GMP) and always give the lowest possible dose for the shortest time. Keep any melatonin you have in your home in a locked or high cupboard, out of reach of children.
Recommended Melatonin Dosage Guidelines:
- Low dose: 0.5-1 mg (often sufficient for many people)
- Standard dose: 1-5 mg (most common effective range)
- Maximum recommended: 10 mg (although dosages higher than 5 mg show no additional benefit).
Daily doses of 0.5 and 5 mg have been found to have similar effectiveness, except there was some evidence found by a Cochrane review that people fall asleep faster and sleep better with the 5 mg dose.
- The same review found 2 mg slow release melatonin to be relatively ineffective, suggesting that the high initial melatonin peak seen with the immediate-release formulations helps it to work better.
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Is taking 30 mg melatonin safe?
Taking 30 mg of melatonin would not be considered safe by sleep medicine experts. This extremely high dose significantly exceeds recommended guidelines and can cause serious side effects such as:
- Severe drowsiness and next-day grogginess
- Headaches and dizziness
- nausea and stomach cramps
- Mood changes and irritability
- Blood pressure fluctuations
- Tremors
- Rebound insomnia (worsened sleep problems).
A Cochrane review confirmed that melatonin doses above 5 mg used for jet lag provided no additional sleep benefits compared to lower doses, making high-dose supplementation both unnecessary and potentially harmful.
Long-term Effects of Melatonin
Research on taking melatonin for long periods of time is limited. Some studies have associated prolonged high-dose melatonin supplementation with:
- Delayed puberty in adolescents
- Hypogonadism (reduced hormone production)
- Decreased sperm motility in men
- Potential worsening of certain neurological conditions.
References
- 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 https://www.cochrane.org/evidence/CD001520_melatonin-prevention-and-treatment-jet-lag
- 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. https://pubmed.ncbi.nlm.nih.gov/15266271/
- Melatonin. Drugs.com https://www.drugs.com/npp/melatonin.html
- Chahine E. Melatonin Dosage: How Much Melatonin Should You Take. Sleep Foundation. Updated July 15, 2025. https://www.sleepfoundation.org/melatonin/melatonin-dosage-how-much-should-you-take
- Melatonin for kids: Is it effective? Is it safe? Boston Children's Hospital. https://answers.childrenshospital.org/melatonin-for-children/
- Pediatric Melatonin Ingestions — United States, 2012–2021. CDC Morbidity and Mortality Weekly Report (MMWR) Weekly / June 3, 2022 / 71(22);725–729 https://www.cdc.gov/mmwr/volumes/71/wr/mm7122a1.htm#contribAff
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Can you have narcolepsy and insomnia?
Yes, you can have narcolepsy and insomnia together. Almost 50% of people with narcolepsy also experience disturbed night-time sleep, fragmented sleep, or difficulty staying asleep at night. Sleep may be disrupted by insomnia, vivid dreaming, sleep apnea, acting out while dreaming, or periodic leg movements. Continue reading
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Drug information
- Melatonin Information for Consumers
- Melatonin prescribing info & package insert (for Health Professionals)
- Side Effects of Melatonin (detailed)
- Melatonin user reviews (240)