Optimal dosing for melatonin
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Trusted experts have varying views on the optimal dosing for melatonin; however, there's consensus on the idea of starting with the lowest effective dose and caution against taking supraphysiological amounts. The key points as discussed by different experts are summarized below:
- mentions that a physiological dose of melatonin in research is about 300 micrograms, which matches the amount our brain makes naturally. Higher doses in the milligram range are considered pharmacological doses and can lead to receptors down-regulating as protection against the amplified signal 1.
- suggests that an optimal dose for melatonin, particularly beneficial for older adults and those with insomnia, is in the realm of 0.3 milligrams. Many supplements contain much higher doses than the body naturally produces, which could lead to your body ceasing its own melatonin production 2.
- In a discussion on another , potential risks for very high doses of melatonin, such as arrhythmias, are highlighted by . It's recommended to start with the lowest amount that works for you, typically below 1 milligram 3.
- also emphasizes starting with minimal amounts, recommending doses like two and a half or three milligrams to help shut down cortisol production for individuals whose minds will not switch off. The aim is to find the smallest possible dose that achieves the desired effect without leaving you groggy the next day 4.
- For cases of cortisol resistance, has used hourly doses of melatonin, suggesting 1 milligram per hour after work and on weekends to break the central nervous system's drive of stress hormones for those who can't nap during the day 5.
It is universally advised to consult with healthcare providers before starting to take melatonin, especially when considering anything beyond minimal doses.
RELATED QUESTIONSOptimal dosing for magnesium for sleep
Optimal dosing for magnesium
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The optimal dosing for magnesium varies based on individual needs, particular objectives such as sleep support, and tolerance levels to different forms of the mineral. Based on advice from trusted experts in their respective discussions:
- suggests a dosage of 145 milligrams of magnesium threonate for most people to benefit in the context of sleep. This amount may need to be adjusted slightly up or down depending on individual responses, such as gut tolerance 1.
- explains that the general recommended dietary intake of magnesium ranges from 300 to 400 milligrams per day. While she aims to meet her magnesium needs through diet due to potential gastrointestinal side effects of supplements, she has supplemented with doses of about 200 milligrams of magnesium glycinate in the past when not obtaining enough from food 2.
- advises looking for magnesium supplements with a therapeutic dose that matches the science, citing 200 milligrams as the amount where research claims sit for benefits related to sleep, muscle relaxation, nervous system support, and energy production 3.
- favors magnesium glycinate because it is well-tolerated and doesn't act as a laxative, like other forms such as citrate. The discussed dose for the goal of preventing noise-induced hearing loss, which could also imply general health benefits, is around 400-500 milligrams 4.
When taking magnesium for sleep or other health goals, consult with a healthcare provider to establish a safe and effective dosage for your unique situation.
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