How much melatonin should I take?

Melatonin is a hormone secreted by the pineal gland that primarily regulates the body's circadian rhythm and affects the sleep-wake cycle. Melatonin is commonly used to treat sleep disorders, jet lag, and related issues. The appropriate dosage of melatonin varies from person to person, as outlined below: 1. **Standard Dosage**: For adults, the generally recommended dose of melatonin supplementation is 0.5–5 mg, taken 30 minutes to 1 hour before bedtime. A low dose (e.g., 0.5–1 mg) is usually sufficient to help most people improve their sleep quality, while a higher dose (e.g., 3–5 mg) may be suitable for individuals with severe sleep disorders or for elderly individuals. 2. **Specific Factors**: The dosage of melatonin should also be adjusted according to the severity of the individual's sleep problems. For those with mild symptoms or lower body weight, the dose may be appropriately reduced. Conversely, for those with significantly impaired sleep quality or higher body weight, the dose may be increased, although it generally should not exceed 10 mg. The appropriate melatonin dosage should be determined based on individual factors such as body weight, severity of symptoms, and product formulation, and should be established under the guidance of a healthcare provider.