Melatonin Dosage: How Much Melatonin Should I Take To Sleep?
Melatonin Dosage: How Much Melatonin Should I Take To Sleep?

Melatonin Dosage: How Much Melatonin Should I Take To Sleep?

Produced naturally in your body.


Have you been using melatonin gummies or supplements for a good night's sleep for long? Are you wondering if it will have some kind of side effect? Worry no more. You will find all necessary statistics and information on the right dosage of melatonin intake that wouldn't be harmful. 

Can You Experience A Melatonin Overdose?

Melatonin is produced naturally in your body. However, certain factors can lead to low melatonin production causing you to experience sleepless nights. This is where the melatonin supplements come in. Many people take help from synthetically manufactured melatonin in laboratories. 

Sometimes people tend to take too much melatonin supplement that can disrupt their sleep-wake cycle, also known as the circadian rhythm. Too much melatonin intake can also produce some unpleasant side effects. Therefore, excessive consumption of melatonin supplement can make you experience an overdose of melatonin. However, there is no estimated limit as people react differently due to their divergent sensitivity and reactions to the chemical.

There is no officially secure dose of melatonin intake, sometimes making overdose very hard to define. Too much melatonin intake produces distinct side effects on people. An amount triggering many side effects on someone can have no effect at all on someone else. 

Recommended Daily Melatonin Dose

It is advised not to give melatonin supplements to children unless recommended by a pediatrician. Seizures are caused in young children if more than 5 milligrams are consumed by them due to their chemical sensitivity.

However, adults are stronger to withstand doses ranging from 1 milligram to 10 milligrams. The given range is safer as it is believed that a 30-milligram dose can cause potential harm and side effects.

The safest choice would be to start with small doses and slowly increase them to see better results. However, do not forget to consult your doctor before taking a hefty dose. 

If a minimum quantity of melatonin dose helps you fall asleep, do not increase your dose, or it would cause side effects. Generally, an amount of 0.2 mg to 5 mg is considered safe and causes no harm. 

However, it also depends upon your age, weight, medical history, and reaction to melatonin. For some, a higher dose can also be effective without causing any side effects, while for others, even the minimum recommended dose can be too much.

How to know if you’re experiencing a Melatonin Overdose?

As an overdose can disrupt your circadian rhythms, you will find it even more challenging to fall asleep. This opposite effect is one of the most apparent symptoms of melatonin overdose. 

Other symptoms include having nightmares, vivid dreams, feeling sleepy and exhausted during the day, etc. Too much melatonin can also affect your blood pressure.  The most expected overdose symptoms are:

  1. Headaches

  2. Joint pain

  3. Nausea

  4. Anxiety 

  5. Dizziness 

  6. Diarrhea

Melatonin and Other Medicines

The other medications that you take regularly might also interfere with the results of your melatonin supplement. Therefore it is advisable to consult a doctor before combining them. 

Some medications like beta-blockers or calcium channel blockers reduce the production of melatonin in your body. In contrast, birth control pills increase the production of melatonin. Therefore, taking melatonin supplements along with birth control pills might trigger a melatonin overdose.

Similarly, if melatonin is combined with warfarin or coumadin, it might increase the risk of bleeding. Also, a combination of melatonin and corticosteroids weakens your immune system. A doctor's recommendation is a must before you decide to take melatonin to avoid all such mishaps.

Foods to Avoid with Melatonin Supplements 

Certain foods could interfere with the melatonin supplement you take, thus reducing the effect of the supplement. Avoid consuming alcohol, tea, or coffee after taking melatonin. Similarly, spicy food, foods with huge amounts of sugar, foods rich in fats, and acidic food should be avoided. 

Eggs, cherries, milk, and nuts are best to take with melatonin supplements. Have a light dinner so that heaviness wouldn't interfere with the effects of your supplement.

More advice can be taken from your physician regarding foods compatible with a melatonin supplement. 

What to do During a Melatonin Overdose?

If you feel that you are experiencing a melatonin overdose, you should seek help immediately. Melatonin overdose can be identified by sudden chest pain, a sudden increase in blood pressure, or shortness of breath. These symptoms could be caused by an interference of melatonin supplement with other medications.

As soon as you recognize the medical emergency of an overdose, either call 911 for emergency assistance or call poison control at 800-222-1222

Alternatives of Melatonin Supplement 

You could also do without melatonin supplements to reduce the risk of overdose. Some lifestyle changes and dietary changes might increase the production of natural melatonin in your body, eliminating the need for increased doses of melatonin supplement. 

Cut your alcohol and caffeine consumption, stick to a regular bedtime routine, ensure that your sleeping quarters are cozy and dark. Also, engage in healthy physical activities thorough out the day so that you'll feel worn out and tired by the end of the day. 

Incorporate fruits into your diet. Bananas and cherries are pretty good at boosting natural melatonin production.

Also, talk to a sleep specialist or a sleep therapist. Sometimes the problem is mental issues rather than physical ones.