The Melatonin Dosage Calculator helps you determine the ideal melatonin supplement dose based on your age, sleep issue, and purpose. Whether you're dealing with jet lag, insomnia, or just need better sleep, melatonin should be used safely and effectively.
Melatonin is a hormone naturally produced by the brain’s pineal gland, signaling to the body that it's time to sleep. Supplementing with melatonin can help reset your internal clock, improve sleep quality, and support sleep in people with sleep disorders.
Taking too much melatonin can lead to drowsiness, headaches, or vivid dreams. Too little may not help at all. The calculator provides personalized guidance based on:
Age Group Typical Dose Range Notes Children (3–12) 0.5 mg – 1 mg Only under pediatric supervision Teens (13–17) 1 mg – 3 mg Short-term use only Adults (18–64) 0.5 mg – 5 mg Start low and adjust as needed Seniors (65+) 0.5 mg – 2 mg Lower doses are typically more effective Note: Higher doses (above 5 mg) are rarely necessary and may disrupt natural sleep cycles.
The calculator may also recommend the best time of day to take melatonin—usually 30 to 60 minutes before bedtime.
Q: How much melatonin is too much?
A: More than 5 mg can lead to side effects in most people. Start with the lowest dose and increase only if needed.
Q: Can I give melatonin to my child?
A: Only under the supervision of a pediatrician. Children are more sensitive to melatonin.
Q: Does melatonin cause dependency?
A: No, melatonin is not habit-forming. However, long-term use should be monitored by a doctor.
Q: What if melatonin doesn’t work?
A: Try adjusting your bedtime routine, limiting screens, and reviewing the timing of your dose. You may also need to reassess the underlying sleep issue.
Always consult a healthcare provider before starting melatonin supplements, especially for children, teens, and individuals with medical conditions. This calculator is for informational purposes only and does not substitute medical advice.
Melatonin is a helpful tool when used correctly. Our Melatonin Dosage Calculator removes the guesswork, giving you tailored recommendations based on your unique sleep needs. Whether you're managing jet lag or adjusting to a new schedule, the right dose of melatonin can help you reset your rhythm and sleep better.