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What is the right melatonin dosage?
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1. Low-dose melatonin (0.5–1mg) — a sensible starting dose; the benefit grows up to about 4 mg and doses above 5 mg add nothing. See it on Amazon →
2. Time-release melatonin — designed to last through the night; in Europe a 2 mg prolonged-release form is approved for insomnia in people aged 55 and over. See it on Amazon →
3. Magnesium glycinate — a common choice before bed (200–350mg elemental; 350 mg is the upper limit for supplements). See it on Amazon →
Deep dives: our 2026 sleep stack and the best magnesium guide.
Start low: 0.5–1 mg is enough for many people, and doses above 5 mg add no benefit. A 2024 dose-response meta-analysis of randomized trials found that the effect on falling asleep and on total sleep grows with dose up to about 4 mg a day, and suggests that taking it about 3 hours before your desired bedtime may work better than the usual 30 minutes (Cruz-Sanabria et al., J Pineal Res 2024). The effect is real but modest: melatonin shortens the time to fall asleep by about 4–7 minutes and adds about 8–13 minutes of sleep (Ferracioli-Oda et al., 2013; Brzezinski et al., 2005). It works best for jet lag and for shifting a late sleep schedule.
In This Article
- Falling asleep: start with 0.5–1 mg; if needed, up to 3–5 mg. Taking it a few hours before bed may work better than right before.
- Jet lag (5+ time zones, especially eastward): 0.5–5 mg at bedtime at your destination for a few nights (Cochrane)
- Shift work: 0.5–3 mg at the start of your daytime sleep (the evidence is weak)
- Children: only with a pediatrician’s guidance
- No need for more than 5 mg: higher doses were no more effective for jet lag (Cochrane)
How much melatonin do you actually need?
Low doses already work for many people. In the Cochrane review of jet lag, daily doses between 0.5 and 5 mg were similarly effective, although people fell asleep faster and slept better after 5 mg than after 0.5 mg, and doses above 5 mg were no more effective (Herxheimer & Petrie, Cochrane 2002). For everyday sleep, a 2024 dose-response meta-analysis found that the benefit grows up to about 4 mg a day (Cruz-Sanabria et al., J Pineal Res 2024). A sensible approach: start at 0.5–1 mg and go up only if it does not help.
Set your expectations: melatonin is not a sleeping pill. On average it helps you fall asleep about 4–7 minutes faster and adds about 8–13 minutes of sleep (Ferracioli-Oda et al., PLoS One 2013; Brzezinski et al., Sleep Med Rev 2005). The effect is modest, but it does not seem to fade with continued use (Ferracioli-Oda et al., 2013).
Melatonin by situation
| Situation | Dose | When | Evidence |
|---|---|---|---|
| Falling asleep | 0.5–1 mg to start, up to 3–5 mg | Before bed (earlier may work better) | Modest effect |
| Jet lag (5+ time zones) | 0.5–5 mg | Bedtime at your destination, for a few nights | Strongest evidence (Cochrane); less benefit flying west |
| Shift work | 0.5–3 mg | Start of your daytime sleep | Weak: small or inconclusive studies (NIH) |
| Children | Only with a pediatrician | — | Clearest in conditions such as autism or ADHD (NIH) |
Timing matters
Taken at the wrong time of day, melatonin can make you sleepy and delay your body clock’s adjustment (Cochrane 2002). For jet lag, take it close to bedtime at your destination. For everyday sleep, a 2024 analysis suggests that taking it about 3 hours before your desired bedtime may work better than the usual 30 minutes before (Cruz-Sanabria et al., 2024).
Check the label: it is often wrong
In a 2023 study of 25 melatonin gummy brands sold in the US, only 3 contained an amount within 10% of the label; most held more than declared (up to 347%), some held less, and one had no melatonin at all (Cohen et al., JAMA 2023). An earlier analysis of 31 supplements found a range from 83% less to 478% more than the label (Erland & Saxena, J Clin Sleep Med 2017). A product with a third-party seal such as USP Verified reduces this risk.
Safety
Short-term use of melatonin appears to be safe for most adults, but information on its long-term safety is lacking (NIH NCCIH). Don’t drive until you know how it affects you, and talk to your doctor first if you are pregnant or breastfeeding, take prescription medicines, or are thinking of giving it to a child.
Keep it away from children. Reports to U.S. poison centers of children swallowing melatonin rose 530% between 2012 and 2021 (CDC, MMWR 2022). Gummies look like candy: store them out of reach.
Frequently asked questions
What is the best melatonin dose for sleep?
Start with 0.5–1 mg. If that does not help, you can go up to 3–5 mg: there is no benefit above 5 mg (Cochrane 2002), and the effect on everyday sleep peaks at about 4 mg a day (Cruz-Sanabria et al., 2024).
When should I take melatonin?
For jet lag, at bedtime at your destination. For everyday sleep, before bed; one 2024 analysis suggests that about 3 hours before your desired bedtime works better than 30 minutes before.
Is it safe to take melatonin every night?
Short-term use appears safe for most adults, but long-term safety has not been well studied (NIH NCCIH). If you find you need it for more than a few weeks, talk to your doctor.
Bottom line
Melatonin helps most with jet lag and a late sleep schedule, and only modestly with everyday sleep. Start at 0.5–1 mg, take it at the right time, choose a third-party verified product, and keep it out of children’s reach.
Level up your recovery
Supplements work best alongside the right recovery tools. Explore our gear guides:
- 1Ferracioli-Oda E, et al. (2013). Meta-analysis: melatonin for the treatment of primary sleep disorders. PLoS ONE. PMID 23691095
- 2Brzezinski A, et al. (2005). Effects of exogenous melatonin on sleep: a meta-analysis. Sleep Med Rev. PMID 15649737
- 3Zhdanova IV, et al. (2001). Melatonin treatment for age-related insomnia. J Clin Endocrinol Metab. PMID 11600532
- 4Pandi-Perumal SR, et al. (2008). Physiological effects of melatonin: role of melatonin receptors and signal transduction pathways. Prog Neurobiol. PMID 18571301
All studies are peer-reviewed and sourced from PubMed/NCBI. This article is for informational purposes only and does not constitute medical advice. Consult a qualified healthcare provider before starting any supplement regimen.