Melatonin is a hormone naturally produced by your body that helps regulate your sleep-wake cycle. It's also available as a supplement, and many people use it to improve their sleep.
How much melatonin is safe?
The recommended dose of melatonin for adults is 0.3 to 5 milligrams (mg). However, it's important to talk to your doctor before taking melatonin, especially if you have any medical conditions or are taking other medications.
Factors that can affect safe melatonin dosage:
- Age: Children and adolescents should not take melatonin supplements without a doctor's recommendation.
- Medical conditions: If you have any medical conditions, such as liver or kidney disease, diabetes, or depression, you should talk to your doctor before taking melatonin.
- Other medications: Melatonin can interact with other medications, so it's important to tell your doctor about all the medications you are taking.
- Pregnancy and breastfeeding: It's generally not recommended to take melatonin during pregnancy or breastfeeding.
Potential side effects of melatonin:
- Drowsiness: Melatonin can cause drowsiness, so it's best to take it before bed.
- Headache: Some people experience headaches after taking melatonin.
- Stomach upset: Melatonin can cause stomach upset, such as nausea or vomiting.
- Daytime sleepiness: Taking melatonin too late in the day can cause daytime sleepiness.
Important considerations:
- Melatonin supplements are not regulated by the FDA, so the quality and potency can vary.
- Always choose melatonin supplements from reputable brands.
- Store melatonin supplements in a cool, dry place.
Conclusion:
The safe dosage of melatonin varies from person to person. It's important to talk to your doctor before taking melatonin supplements, especially if you have any medical conditions or are taking other medications.
