Melatonin Dosage Requirements

Nov 12, 2009 | By Andrew Bennett

Melatonin is a hormone produced by the pineal gland of the brain that controls sleep patterns. According to the Life Extension Foundation, melatonin may prevent some diseases, provide antioxidant protection for the body and contribute to anti-aging. Melatonin production declines with age, which partially explains why some older people have trouble sleeping. There is an ongoing debate about whether low or high melatonin dosages are best. A wide range of doses promote sleep and may provide health benefits.

Age

In his book Homemade Supplement Secrets, fitness guru Jeff Anderson recommends an age-based melatonin dosing strategy. For adults, the recommended amounts are as follows: ages 25 to 30 years old: 1.5 to 3 milligrams for men and .25 to 1 milligram for women; ages 31 to 40: 1.5 to 3 milligrams for men and .5 to 3 milligrams for women; ages 41 to 50: 2.5 to 7.5 milligrams for men and 1 to 4 milligrams for women. For those 50 and older, men should take 3 to 9 milligrams and women 2 to 5. Recommendations vary, but these are guidelines to explore your own personal tolerance.

Intended Use

Melatonin can be used to promote the release of human growth hormone, inhibit free radicals and help induce sleep. Different doses are required depending on the intended use of the melatonin supplement. Five milligrams was shown to increase growth hormone production in 157 percent in men prior to exercising. Antioxidant doses for anti-aging benefits can range from 500 micrograms to 10 milligrams per day. According to the Life Extension Foundation, the majority of surveyed users who use melatonin for sleep purposes prefer a dose of 3 milligrams.

Personal Preference

The amount of melatonin needed will vary depending on the individual. Melatonin may cause some side effects including drowsiness, grogginess and/or depression. Side effects may be mild or completely absent in others. Experiment with your personal preference by starting with a small dosage of melatonin and increasing as needed. Since melatonin is a hormone, users should take the lowest possible effective dosage.