The appropriate melatonin dosage varies by age, purpose, and individual response, but general guidelines are as follows:

Adults

• Start with 1 to 2 mg taken about 30 minutes to 2 hours before bedtime

• If needed, increase gradually by 1 mg per week, not exceeding 10 mg at a time

• Typical effective doses range between 1 and 5 mg for most adults

• For jet lag, 3 mg once daily for up to 5 days is common, with a possible increase to 6 mg if necessary

• Melatonin should be taken with food, and slow-release tablets should not be crushed or cut

Children

• For children under 88 pounds, a maximum of 3 mg per dose is recommended

• Children and teens over 88 pounds can take up to 5 mg at once

• Starting doses for children often range from 0.5 to 3 mg depending on age, with caution advised due to limited studies on long-term effects

Older Adults

• Older adults should start with lower doses, around 0.5 to 1 mg daily, and consult a doctor before use

Safety Notes

• Taking more than 10 mg is generally not recommended and may increase side effects such as headache, dizziness, nausea, and irritability

• Very high doses (e.g., 30 mg) are not considered safe and can worsen sleep problems

• Melatonin is best used short-term for sleep problems, typically not exceeding 13 weeks without specialist advice

• Consult a healthcare provider before use, especially for children, older adults, or those with health conditions

In summary, start low (1-2 mg for adults), increase gradually if needed, and do not exceed 10 mg without medical supervision. Children require lower doses, and older adults should use the lowest effective dose under medical guidance.