The United States and the FDA allows consumers to purchase melatonin over-the-counter as a dietary supplement although many other countries have stopped. The supplement is inexpensive, and a synthetic version of the hormone produced nautrually in the body. It is generally considered safe when consumed in small amounts, but is not ideal when compared to producing melatonin naturally. It should be used as little as possible and only when needed to sleep. While some individuals find that taking melatonin for a month enhances their brain’s ability to produce melatonin again, others simply become dependent upon it.

How Much Melatonin Is Safe?

The maximum dosage of melatonin for sleep is generally considered to be 5 mg. Large doses may result in nausea, hormone imbalances, irritability, or not feeling fully awake the following day. You may also experience vivid dreams or nightmares. These are all indications of overdosing. Initially, it is recommended that you begin with 0.5 mg (a 1.0 mg pill may need to be cut in half), and then slowly increase the dose each night until you reach a dose that is sufficient for you.

Dosage Considerations

If you decide to try melatonin, start at a low dose and gradually increase it to a dosage that is most effective for you. Melatonin studies have shown a wide range of dosages from 0.1 mg to 20 mg at bedtime, but more than 3 mg should be the exception, not the rule. Adjust it to your needs. It is extremely safe to take low doses every night, so there should be no concern if you must take it every night.

Melatonin supplements are an effective sleeping aid if you are experiencing a temporary situation that interferes with your normal routine. For example, when you’ve been forced to stay up late and are now “wired.” Or if you need to sleep during the day. It is also helpful for overcoming jet lag. It is generally recommended that you only use it when necessary. This is not because it is dangerous, but simply because it should not be necessary.