Melatonin Dosage Calculator

Helps you determine the right dose of melatonin supplements needed to regulate your sleep wake cycle.

Refer to the text below the tool for more information about dosing melatonin, forms of supplements, overdosing and other details.


Some people naturally (or due to certain health conditions) face issues with melatonin production, hence struggle with falling or staying asleep and can benefit from melatonin supplements.

Forms of supplements generally available include tablets, sublingual liquid formulations, extended release or dual-release formulations.


First step in starting to take melatonin supplements is to talk to your doctor and ensure that you do not have any risk factors or that you are unlikely to suffer from adverse reactions.

The main three effects of melatonin revolve around:

  • Regulating sleep and wake cycles;
  • Prevents waking during the night;
  • Signals to the brain when is time to sleep.

Overdosing on such supplements, however, leads not only to further disruption in sleep cycle but can also cause side effects such as nausea, drowsiness, dizziness, irritability, some hypothermic effect or aches.


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Steps on how to print your input & results:

1. Fill in the calculator/tool with your values and/or your answer choices and press Calculate.

2. Then you can click on the Print button to open a PDF in a separate window with the inputs and results. You can further save the PDF or print it.

Please note that once you have closed the PDF you need to click on the Calculate button before you try opening it again, otherwise the input and/or results may not appear in the pdf.


 

About Dosing Melatonin

One of the most popular sleep supplements, Melatonin based products are often used to regulate sleep disorders, being preferred to prescription sleep aids because it is unlikely to become addictive and can be used in generally low doses.

The main three effects of melatonin revolve around:

  • Regulating sleep and wake cycles;
  • Prevents waking during the night;
  • Signals to the brain when is time to sleep.

First step in starting to take melatonin supplements is to talk to your doctor and ensure that you do not have any risk factors or that you are unlikely to suffer from adverse reactions.

The table below summarizes the most common indications for therapy with melatonin-based products:

Indication Recommended Administration
Trouble falling asleep 0.3 – 5 mg Daily, 30 min-1 hr before sleep (for up to 9 months)
Disrupted Sleep & Wake Cycle 2 – 12 mg Daily, 30 min-1 hr before sleep (for up to 4 weeks)
Extended difficulty sleeping 2 – 3 mg Daily, 30 min-1 hr before sleep (for up to 29 weeks)
Blood pressure support 2 – 3 mg of controlled-release melatonin Daily, 30 min-1 hr before sleep (for up to 4 weeks)
Jetlag 0.5 – 8 mg At bedtime, commonly taken starting the night of arrival at your destination, continuing for 2 to 5 days
Sleep cycle disorders in blind people 0.5 – 5 mg Around 9-10 PM, before going to sleep.
Beta-blockers insomnia 2.5 mg Daily, 30 min-1 hr before sleep (for up to 4 weeks)
Endometriosis 10 mg Daily, 30 min-1 hr before sleep (for up to 4 weeks)

Whilst the above intake amounts have been studied scientifically, we reiterate the need to check with your doctor and not intake melatonin on your own without their advice.

Forms of supplements generally available include tablets, sublingual liquid formulations, extended release or dual-release formulations.

Melatonin is a natural hormone produced naturally by the brain (usually released in greater amounts during evenings and at night) to help the body regulate sleep wake cycles. Melatonin is sensible to darkness and exposure to light, increasing in the first case (signalling to the body that it is time for sleep) and decreasing in the second (signalling it’s time to wake up).

Some people naturally face issues with melatonin production, hence struggle with falling or staying asleep and can benefit from melatonin supplements.

The general advice is to start with the lowest dose possible and increase it if necessary, till required effects are obtained. Overdosing on such supplements, however, leads not only to further disruption in sleep cycle but can also cause side effects such as nausea, drowsiness, dizziness, irritability, some hypothermic effect or aches.

Pregnant or breastfeeding women should avoid melatonin supplements, advice that should be followed by those trying to get pregnant as well (because melatonin may interfere with ovulation).

Diabetic people and those suffering from hight blood pressure should also refrain from these supplements as they may raise BP and blood sugar levels.

 

References

Hardeland R. Neurobiology, pathophysiology, and treatment of melatonin deficiency and dysfunction. ScientificWorldJournal. 2012; 2012:640389.

Hardeland R. Melatonin in aging and disease -multiple consequences of reduced secretion, options and limits of treatment. Aging Dis. 2012; 3(2):194-225.

Savage RA, Zafar N, Yohannan S, et al. Melatonin. [Updated 2020 Aug 21]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2020 Jan.

Costello RB, Lentino CV, Boyd CC, O'Connell ML, Crawford CC, Sprengel ML, Deuster PA. The effectiveness of melatonin for promoting healthy sleep: a rapid evidence assessment of the literature. Nutr J. 2014; 13:106.


Specialty: Pharmacology

Article By: Denise Nedea

Published On: October 23, 2020

Last Checked: October 23, 2020

Next Review: October 23, 2025