How much melatonin should you eat? (2025)

When you work In the sleep industry enough, you will hear one question again and again: “How much melatonin should I eat?” The answer will differ from person to person, and the best person to connect is your doctor.

To be clear, I am not a doctor (although my family really wishes to be), but I am Certified sleep science trainer And professionalism Mattresses test From five years and some change. Over the years, I spoke with many medical professionals and their attendance Sleep aid and nutritional supplements. I also asked David Coleman Subordinate The American Academy of sleep medicine To give an insight into best practices when it comes to melatonin (and sleep supplements, for this issue).

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First of all, let us backup. What is melatonin? It is the hormone that your mind naturally produces as part of its biological rhythm, or around the interior clock that your body must keep you in a normal sleep schedule. for you Coniferous Responsible for making it, sunlight indicates the slowing of production so that you can wake up and go on your day. Although your mind actually produces melatonin, the idea of ​​eating a complement is that it runs out of your sleep cycle.

If you have taken melatonin before and felt that it has not succeeded for you, or you are thinking about starting it, this is where you should consult your doctor. And do that before Starting any Appendix, including melatonin. You may be on medications that you will not make also work, which gives you the impression that you need more. Or you can try the side effects of mixing melatonin and medications. Let’s avoid Doomscrolls WebMD late at night and check this box first.

Snake oil or sleep supplement?

Photo: Molly Higgins

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Instant melatonin fog

Another reason to speak with the licensed health care provider before jumping on the melatonin train is that it can give you a dedicated recommendation on how to get melatonin, either in the supplement or even the nutritional shape. Or, as Kuhlmann recommends to me, completely transgressing, for many reasons – one of which is possible unexpected side effects, such as Gi Ditist. More about it in a minute.

The truth is that nutritional supplements are not organized by the FDA. Pennsylvania University Organizational review I mentioned that the Food and Drug Administration (FDA) evaluates nutritional supplements on a food basis, such as what is done for food or medications. According to Peter Cohen in An interview with the American Medical AssociationThe FDA actually evaluates nutritional supplements as a “sub -category of food”, not the drug. Kuhlmann confirmed this to me, stressing that “increased access” and the fact that brands are not “tightly organized” in the market have led to serious results. He described the rise in cases of comprehension of melatonin that medical professionals have witnessed over the past decade, primarily in children under the age of five.

There is a large group of gray space for what is good and not before the product hit the market, and even after selling it to customers. So, if the additional component (and the shadow) wears its way to the formula, and the supplement strikes the market, there is not much of the FDA) as well as sending a warning letter to call the attachment. It is equivalent to ignoring, saying “WhOopsie, your mistake”, and putting responsibility for the brand to make it right – which also indicates organizational review, do not always do it.