The typical recommended dose of melatonin for adults is between 1 and 3 milligrams, taken about 30 minutes before bedtime. It is advised to start with a lower dose, around 0.5 to 1 milligram, and then gradually increase if needed. Most people do not need more than 5 milligrams, and experts recommend not exceeding 10 milligrams at a time. The ideal dosage depends on individual factors such as age, sensitivity, and health conditions, so consulting a healthcare provider before starting is best. For children and older adults, specific guidance from a doctor is recommended due to varying safety considerations.