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March 01, 2021 4 min read

Getting enough sleep is vital to living a healthy and happy life. Unfortunately, sometimes this can be harder than it should be when problems falling asleep or staying asleep arise. Because sleep deprivation can lead to serious long-term and short-term effects, it is important to remedy any sleep problems as soon as possible.

What is melatonin?

Melatonin is a naturally occurring hormone produced by the pineal gland in your brain. The hormone’s main job is to regulate your sleep cycles in order to promote a healthy circadian rhythm. As a result, melatonin levels tend to rise throughout the evening, hit their peak during the nighttime, and lower as morning nears. If your body is not producing enough melatonin, you might find it difficult to get a full, uninterrupted night’s rest. The good news is that for many, investing in a supplement can do wonders for their sleep cycles.

How much melatonin can you take?

If you’re wondering how much melatonin you can take at once, you aren’t alone. This is a common question among almost anyone interested in melatonin supplements. The truth is that melatonin amounts, unlike other vitamins and nutrients that promote sleep such as omega-3 fatty acids and vitamin D3, dosages for melatonin can vary quite a bit from person to person. The hormone affects all users just a bit differently – a dose perfect for you might be far too little, or too much, for your friend, in other words. That is one reason why taking the time to fully understand melatonin and where to start is so important.

How much melatonin can you take at one time?

As with any new addition to your diet, it’s a good idea to start small and work your way up. If you are not purchasing a supplement specifically made to induce sleep, start at one mg of melatonin and see how you feel. Once you hit five mg, you can consider upping your dose by five to make the process a bit faster. It is still important to give your body time to fully react to one dose before it is increased, however, so prepare to wait at least 30 minutes between each dose. Do not attempt to take a large dose at one time – it is always better to take less than you need and slowly increase the dose until you find the perfect fit.

Melatonin Overdose

How melatonin can you safely take and is it possible to use too much? Melatonin is a fairly safe supplement for many people, however it is vital to keep an eye on your reaction to it. Because there is no one-size-fits-all approach to melatonin, it is sometimes easy to take too much as users attempt to find the right dosage for their needs. If you take more than 30mg, proceed carefully from there. The most common doses tend to fall somewhere between one and 10mg for adults, but many people are able to safely take more.

Melatonin “overdoses” are not the same type of overdoses you might imagine and will rarely cause serious harm. Keep an eye for symptoms like:

· Headache

· Dizziness

· Mood Changes

· Diarrhea

· Nausea

· Anxiety

If the above are not things you typically experience, it is a good idea to be aware of their potential link to too much melatonin should they manifest after taking your dose. Additionally, it is a good idea to speak with your doctor if you have difficulty finding the right dose or experience any of the above side effects – they can often help determine the problem or offer alternatives.

Why are doses different for everyone?

It is not uncommon for different people to use different dosages of a supplement or a medication depending upon their unique needs, however taking the time to understand the factors that can impact the right dose is an important step to take. With that in mind, here are a few things that can impact melatonin dose.

Age

Melatonin levels tend to lower as age increases. One reason for this is pineal gland calcification, something that might sound scary but in reality is not uncommon. If your pineal gland calcifies, it might be unable to produce as much melatonin as your body needs. If you are over 58 years of age, you might have a melatonin deficiency impacting your rest. Individuals younger than 58 might still need additional melatonin, however it should be noted that doses tend to decrease along with age – someone who is 20 will likely need less melatonin than someone who is 60.

Lifestyle and Diet

Lifestyle and diet can play big roles in melatonin levels. Certain foods, such as olives, fish, tomatoes, and walnuts, among others – have significant amounts of melatonin. Incorporating these into your diet, then, might be a good way to boost melatonin levels quickly and easily. That is not always the case, however, especially when additional medication is in the picture. If you take NSAIDs or beta-blockers, for example, your melatonin balance might be off regardless of your diet. Additionally, spending time in bright lights or electronics close to bedtime can inhibit melatonin production, making it more difficult to fall and stay asleep. Consider taking an hour or two before bed to “wind down” from the day away from your phone or the TV and allow your body to produce the melatonin it needs for adequate rest.

Biology

Some people just break down melatonin differently than others. This can be affected by things like food or drinks before bed, but it might also just be the way your body naturally works. And that is okay – it is more than possible to find the right melatonin dose even if it takes a while todo so. This is another reason it is always a good idea to speak with your physician before adding a new supplement or increasing dosages. They can help you understand what difficulties you might face and how to overcome them.

Melatonin is an effective natural solution to sleep problems for many people. With a bit of patience and our quality supplements, it might be possible to get a good night’s rest without the need for prescription medication.

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