How Much Melatonin is Too Much for an Adult?

Adults should generally avoid taking more than 10 mg of melatonin per night, as higher doses can cause serious side effects. The FDA doesn't regulate melatonin as a medication, but research shows that doses above 10 mg significantly increase risks of daytime drowsiness, headaches, and hormonal disruptions. Most sleep specialists recommend starting with 0.5-3 mg taken 30-60 minutes before bedtime. Studies indicate that doses between 1-3 mg are often just as effective as higher amounts for improving sleep quality. Taking excessive melatonin can also disrupt your natural circadian rhythm and reduce your body's own melatonin production over time.

Related Questions

• What happens if you take too much melatonin?

• How long does melatonin stay in your system?

• Can you become dependent on melatonin?

• What is the best time to take melatonin?

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