How many mg of melatonin should I take? Is it okay to take it every day?

Good sleep equals good food. Nowadays, many people are suffering from lack of sleep. Sleep goes beyond the concept of rest and is an indispensable process for maintaining physical and mental health, and proper sleep is the easiest way to prevent physical and mental diseases. Numerous studies have confirmed that sleep has a powerful effect on physical and mental health, including physical recovery, energy preservation, memory storage, hormone secretion, and strengthening of the body's immunity. Philips conducted research on 13,000 people in 13 countries around the world According to a '2020 Global Sleep Survey', Koreans sleep only 6.5 hours a week (total average 6.8 hours), and 8 out of 10 people (82%) wake up at least once. Only 40% were satisfied with their sleep (49% overall average). According to a survey by the World Health Organization, 27% of the world's population reported suffering from sleep disorders.

Should I start taking melatonin mg?
Recommended melatonin doses and types (sublingual or pill) for different sleep disorders for different people.
Age, weight, and health conditions for each dose of melatonin
Cautions and Side Effects of Melatonin
How to personalize your melatonin (how much and when to take)

Should I start taking melatonin mg?

Melatonin is a natural hormone that helps with sleep and is known to be effective for insomnia or jet lag. The appropriate dose for melatonin intake may vary depending on individual circumstances and needs. Typically, the starting dose of melatonin is between 0.5 and 5 milligrams (mg). Several factors can be considered to determine the appropriate dose. These factors include the severity of a person's sleep problems, age, medical conditions, and other medications they are taking. Therefore, if you are taking melatonin for the first time, it is best to consult with your healthcare professional to determine the dosage that is best for you.

Recommended melatonin doses and types (sublingual or pill) for different sleep disorders for different people.

The recommended dose of melatonin varies from person to person and depends on the severity and cause of your insomnia. One or two milligrams may be enough to treat mild insomnia. The average dose for most adults for moderate insomnia is 3 to 6 mg. Severe insomnia may require up to 9 to 10 mg of melatonin. Melatonin is best taken one to two hours before your target bedtime. Melatonin comes in sublingual tablets or pills. Sublingual tablets are taken by dissolving them in the mouth and are absorbed faster and work faster than pills. Pills are swallowed and are absorbed slower than sublingual tablets and work more slowly. Which form you choose depends on your personal preferences and goals.

Age, weight, and health conditions for each dose of melatonin

The dosage of melatonin is determined by age, weight, and individual sensitivity. In general, weight does not affect melatonin intake.The U.S. Food and Drug Administration (FDA) considers melatonin to be a dietary supplement, so there are no official guidelines for melatonin dosage. However, 1 to 5 mg is generally considered effective for adults. Women who are pregnant or breastfeeding should use melatonin after consulting with their doctor. Older adults should start with the lowest possible dose, and doses lower than 1 mg may be effective. Children and adolescents should be discussed with their doctor, and the following doses are recommended.

• Children (3-5 years): 1 to 2 mg
• Elementary school age (6-12 years): 2 to 3 mg
• Adolescence to adulthood (13 years and older): Up to 5 mg

Cautions and Side Effects of Melatonin

Melatonin side effects may be temporary or mild, and in most cases will go away during the adjustment period. However, if you experience persistent or serious side effects, it is recommended that you consult a healthcare professional.

Side effects of melatonin may include:

• Drowsiness
• Nausea
• Headaches
• Dizziness

Pregnant and breastfeeding women should avoid melatonin. People with a history of hormone problems or depression should also consult a doctor before taking it.

Melatonin may interact with other medications, so people taking anticoagulants and antiplatelet medications should be cautious.

If you take too much melatonin (more than 10 mg), you may experience symptoms such as dizziness, headache, nausea, and vivid dreams or nightmares the next day. Also, there is not enough research on long-term use, so it is recommended to take it only for short periods of time.

How to personalize your melatonin (how much and when to take)

Melatonin is a natural hormone that helps you sleep, and your body produces more of it when it's dark and less when it's light. Melatonin supplements have been shown to be effective for insomnia, jet lag, menopausal symptoms, and more. However, proper dosage and timing are important when taking melatonin, or side effects can occur. Here's how to take melatonin in a way that works for you.

1. Dosage: Adults generally find 1 to 5 mg to be effective. Start with a lower dose to find the amount that works for you. Older adults and children should take a lower dose after consulting with their doctor. Avoid melatonin if you are pregnant or breastfeeding.
2. Time to take: The best time to take melatonin is a few hours before bedtime. The human brain naturally increases its production of melatonin after 7 p.m., and taking it an hour or two before bed can help facilitate the sleep process. When taking melatonin for jet lag abroad, adults can benefit from taking 1 to 5 mg one hour before bed for up to four nights after arriving at their destination.
3. How to take it: Don't take it with alcohol or caffeine, as these substances interfere with sleep. Also, check with your doctor if you take it with blood pressure medications, birth control pills, or anticoagulants, as there is a risk of side effects.
   
   

References:
1. Melatonin Dosage: How Much Melatonin Should You Take
    https://www.sleepfoundation.org/melatonin
2. Can You Overdose on Melatonin? How to Determine the Right Dosage
    https://www.everydayhealth.com/melatonin/
3. A melatonin dosage guide: How much do I need to sleep?
    https://www.singlecare.com/blog/melatonin-dosage/
4. Is Melatonin Safe to Take Every Night?
    https://time.com/5672106/melatonin-safety/