What is the optimal melatonin dosage?

What is the optimal melatonin dosage

This is a 7-minute read

When taking melatonin, it is important to take an appropriate dosage at the right time when needed for safe and effective use. It is a common misconception that taking more melatonin will result in a deeper and more restful sleep. But the reality is, too much melatonin can lead to nighttime restlessness and daytime grogginess.


Keep reading to learn about melatonin sleep dosage and how to use melatonin for adults and kids.

Happy couple laughing on couch with their dog

Why Use Melatonin?

Your body produces melatonin naturally, but there are several reasons why your body might produce less of it than what you need to get a good night’s rest. For example, changes in your schedule, age, and the use of artificial light or electronic screens in the evening can confuse your body’s internal clock and impact your body’s production of melatonin. People use melatonin supplements to give their body support in its melatonin level, so they can fall asleep naturally.*

What is the Best Melatonin Dosage?

Studies suggest that 1-2 milligrams 30 minutes before bedtime is an optimal dosage of melatonin to help you fall asleep naturally for no next day grogginess*.
Marketed sleep aid products may include melatonin levels as high as 10 mg, however, most healthy adults and kids who occasionally have trouble falling asleep benefit from a low dose of melatonin.
ZzzQuil PURE Zzzs melatonin gummies are formulated to deliver a melatonin dosage of 1-2 mg, and manufactured under strict supervision. They are regulated under the Federal Dietary Supplement Health and Education Act. .

When to take melatonin?

Melatonin is naturally produced by the pineal gland in your brain to help you fall asleep. To regulate your sleep-wake cycle, i.e. your circadian rhythm, as the sun sets, your body begins to make melatonin, which causes you to feel sleepy. Towards morning, as the sun rises, your melatonin levels drop and histamine, cortisol and other neurotransmitters increase, which helps you awaken. But sometimes, your brain might not produce enough melatonin, or at the right time, and that impacts how easily you fall asleep and how well you sleep. When you add a melatonin supplement to your nighttime routine, 30 minutes before bedtime, you can give your body additional melatonin to help you fall asleep naturally.* For best results, use nightly and allow more than 6 hours of sleep.
If you spend quite a bit longer than 20 minutes trying to fall asleep on a regular basis, consider trying a sleep supplement with melatonin in it . ZzzQuil Pure Zzzs works naturally with your body to help you fall asleep with no next-day grogginess.*

How much melatonin is too much? Is melatonin safe? Are there melatonin risks?

In general, it is typically best to take the lowest effective melatonin dosage. In rare cases you may experience uncomfortable and unwanted side effects with melatonin supplementation. If you’re thinking of adding melatonin to your nighttime routine, here’s what you should know before you begin:

What are the side effects of melatonin?

While side effects of melatonin are generally mild, you may experience grogginess; while sleepiness before bed is desirable, taking a high melatonin dosage may cause drowsiness the next day.
If you experience melatonin side effects, talk with your doctor. They may recommend to start with a lower melatonin dose until you find what works best with your body.

Does melatonin interact with other medications?

Melatonin may interact with other medications that are also metabolized by the same liver enzymes, leading to higher plasma melatonin concentrations. It is recommended to consult with your healthcare provider if you are currently on a prescription medication and plan on using melatonin supplements.

“It’s best to start with a low dose of melatonin. If you give your body more than it needs, it’s possible to have the opposite effect…”

Can I overdose on melatonin?

While severe side effects are unlikely, taking too much melatonin at once can disrupt your sleep-wake cycle and could result in next day grogginess. Because each person’s sleep cycle is different, as well as each person’s height, weight and sensitivity to hormones, there is no one-size-fits-all dose of melatonin that will work for everyone. It’s best to start with a low dose of melatonin. If you give your body more than it needs, it’s possible to have the opposite effect and disrupt your sleep-wake rhythm, making it even more difficult to fall asleep.

How long can I take melatonin? Is it safe to use long term?

Studies have shown that taking melatonin nightly is safe and effective. However, you should talk to your health care professional about long-term solutions.

Can I start and stop taking melatonin suddenly?

Yes. You do not need to taper off your use of melatonin. You can discontinue use at any time as well as use it only when needed. Because of this, it’s an excellent choice for travelers to help them negate the effects of jet-lag. If you have a long flight, you can take it beforehand to help yourself go to sleep on the plane.

Can you take melatonin while pregnant or breastfeeding?

Because there have not been sufficient studies on the effects of melatonin dosage while pregnant or breastfeeding, we recommend talking to your doctor (just like we say on the back of our label).

Girl climbing down a tree

Is melatonin safe for children?

Melatonin is an excellent choice for children who have difficulty sleeping; talk with your pediatrician, start with a foundation of a good bedtime routine, and discuss trying a low melatonin dosage specially formulated for kids to help when needed. Be sure to read the label and follow the instructions on when to give your child the melatonin dosage that is right for them: 0.5-1.0 mg melatonin, 1-2 Pure Zzzs Kidz melatonin gummies taken 30 minutes before bedtime can help kids fall asleep naturally.*

Learn more about melatonin or go to our Vicks Pure Zzzs™ Kidz Melatonin Gummies page to purchase.

Learn more about melatonin

To learn more about melatonin and how it can help you get the rest you need, visit: What is Melatonin? and First Time Taking Melatonin.

*These statements have not been evaluated by the food and drug administration. This product is not intended to diagnose, treat, cure, or prevent any disease.