How much Melatonin can I safely take?

Question

I took the recommended dose(4mg) it didn't do anything to help me insomnia the capsules also have some other herbs in it such as passion flower and California poppy if that matters much.

Thanks

Answer 1

Yes, generally the recommendation is between 3-5 mg and is often sold up to 10 mg... but that doesn't mean you should take that dose. The hardest thing about Melatonin and anything else that boosts Serotonin levels is that too much Serotonin in your system gives you the opposite effect... it can wake you up. Serotonin is the hormone that affects both your sleeping and waking cycles, so you don't want to overload on it.

If you aren't falling asleep from Melatonin, it may just be that your body has enough Melatonin and doesn't need more. If that's the case, there are other options like Valerian, Chamomile, Hops, L-Tryptophan, L-Theanine, Passionflower, and Scullcap (an herb).

You can try any one of those to help you sleep naturally. Good luck!

Answer 2

Studies have shown that 1mg of melatonin is just as effective as 3mgs; the highest amount tested for sleep.  If it is not helping, then try something else.  Melatonin is a hormone, and you don't want to interefere with your body's natural production of it.  Try some Celestial Seasoning's Sleepytime tea.

Answer 3

the recommended dose is for the factory's protection but the dose you can take starts from 3-5 mg and can go up to 25-30 mg. in most of cases you'll be asleep before the high levels, so you can increase the amounts slowly towards the sleep