Melatonin: Dosage, Timing, and Why Less Is More
Most melatonin supplements are overdosed. Research shows 0.3-0.5mg is optimal - not the 5-10mg commonly sold. Here's how to use melatonin correctly.
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The Melatonin Dosage Problem
Most melatonin supplements contain 3-10mg, but research shows the optimal dose is 0.3-0.5mg. Higher doses can actually make sleep worse and cause morning grogginess.
Why Less Is More
- 0.3mg raises blood melatonin to natural levels
- 5mg raises it 20x higher than natural - not better
- High doses can desensitize receptors over time
- Morning grogginess is a sign of overdose
⏰ Timing matters more than dose: Take melatonin 30-60 minutes before your desired sleep time. Taking it too early or too late reduces effectiveness.
When Melatonin Actually Helps
- Jet lag (take at destination bedtime)
- Shift work sleep disorder
- Delayed sleep phase (night owls)
- Adults over 55 (natural production decreases)
When to Avoid Melatonin
If you're pregnant, breastfeeding, have autoimmune conditions, or take blood thinners - consult your doctor first. Melatonin isn't FDA-regulated, so quality varies widely.
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