How to Determine the Amount of Melatonin You Should Be Taking


Melatonin is produced by your body naturally, so you should take any additional dose carefully. Taking too much of this hormone can be disruptive to your sleep schedule and cause additional issues. So, as there is no official dosage prescribed you need to find the lowest possible dosage that will be effective for you. You will have to take into consideration your personal weight, height, and sensitivity to melatonin.

How Much Melatonin Should You Take?

Your body produces melatonin at night and releases it into your bloodstream to help you fall asleep. This process continues throughout the night as you sleep. In the morning, the melatonin levels fall in your body allowing you to wake up. If, however, your body is not releasing melatonin naturally or in sufficient amounts to help you fall asleep, you can begin to consume safe doses to help you out. Some people find themselves waking up in the middle of the night because melatonin production falls in the middle of the night.

The safest quantity is that which is sufficient to help you fall asleep without any side effects. Generally, 0.2 to 5 mg are the safest amounts to start with. The lower, the better and you will be advised by a  medical professional to balance melatonin dosage by weight.

Effects of Overdose

Understandably, an overdose of any chemical or hormone can have negative effects on one’s body. Similarly, overdosing on melatonin can cause issues that can be harder to resolve and worsen your sleep schedule.

  • Taking excessive amounts of melatonin can eventually desensitize you to the hormone. If you begin to use melatonin for prolonged periods you will eventually become desensitized to it. That would force you to take a larger dose to have an effect that is unadvisable.
  • 0.3 mg of melatonin takes four hours to leave the bloodstream. So, if you have increased melatonin levels in your bloodstream, your body will be confused by the hormone and make you feel lethargic and sleepy during the day too.
  • In some cases, excessive doses can cause individuals to have vivid dreams and hallucinate.

Tips When Taking Melatonin

  • Avoid consuming alcohol or caffeine with the melatonin dose. These substances can interact with melatonin and make it ineffective and interrupt the hormone’s effects.
  • Remember to talk to your doctor if you have the plan to start taking melatonin. If you are suffering from depression or are pregnant, you need to be careful to avoid interference with other supplements or medication.
  • If you believe that melatonin is not helping you improve your sleep schedule, stop using it.
  • People suffering from bleeding disorders should avoid taking melatonin as it can worsen your bleeding significantly. Similarly, those suffering from seizure disorders should also avoid taking this hormone.


While melatonin in your bloodstream can help you fall asleep easily, too much melatonin can make you feel groggy and lazy during the day as well. Avoid taking excessive doses and stick to small, safe amounts that are effective after speaking to a doctor.

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