Melatonin Dosage?

[Sleep2Die4]

I have never liked taking supplements but this week I finally got around to trying melatonin. Three nights now and I have had a very positive experience. It seems to take the "rough edges" off my nights. Each night I slept about 5.5 hours then took some acetaminophen and slept maybe another hour. I have felt more energy during the day.

Each night I took one 3 mg tablet at bedtime. I would like to get about 7 hours of sleep and be able to skip the acetaminophen. Do you think it is OK to experiment with two x 3 mg tablets at bedtime?

I am thinking that there is probably diminishing marginal returns on the dosage and doubling the dose might get me to 7 or 8 hours without any groggy after effects.

Your experience please?

Thank you.

[DagoRed]

I tried melotnin for a few nights, 2x 30mg. I was groggy the next day. I would take it maybe an hour before bed. I stopped taking it. Best thing for me before bed is a mile on my treadmill or a walk with my bride after dinner. This is just my experience, it may work just fine for you, it works well for my wife.

[Sleep2Die4]

I tried melotnin for a few nights, 2x 30mg. I was groggy the next day. I would take it maybe an hour before bed. I stopped taking it. Best thing for me before bed is a mile on my treadmill or a walk with my bride after dinner. This is just my experience, it may work just fine for you, it works well for my wife.

2 x 30 mg. Wow! You sure that was not mcg?

[DagoRed]

It could have been, I just glanced at the label and read the recommended dose, 2 pills.

[DreamStalker]

I tired it a few years back consistently for a week and it worked great ... lots of vivid dreams (the reason I chose to try it in the first place). Then I stopped so I could note the difference and had a terrible experience. Seems that it diminished my own production of melatonin and I would lay awake all night unable to go to sleep even though I was super tired. It took about a week for me to get back to normal. I have never tried it again. If you don't need it, I would avoid it. Of course everyone responds differently. However you should experiment and stop after a week or so of use to make sure you don't become dependent on it.

[user from Singapore]

Recommended dose for adults is 0.2 to 20.0 mg. I never tried it personally.

[ems]

Do you think it is OK to experiment with two x 3 mg tablets at bedtime?

I take one 5mcg at between 8 and 9 o'clock. I read something recently (don't remember where) that said Melatonin should be taken several hours before you plan to go to sleep.

I guess 6mcg would be okay, tho I don't know for sure. I still wake up during the night many nights. I don't know if more is necessarily better.

[user from Singapore]

Recommended dose for adults is 0.2 to 20.0 mg. I never tried it personally.

I found more detailed info that may help:

Melatonin Dosage for Adults

Insomnia: Taking 1 mg to 3 mg at least 1 hour before going to bed is usually effective. Some people will only require 0.1 to 0.3 mg of Melatonin to sleep better. If using 3 mg per night is not effective after 3 days, try increasing your dosage to 5 – 6 mg 1 hour before going to bed. The correct dose should give you a restful sleep without daytime irritability or drowsiness.
Jet lag: 0.5 – 5 mg of melatonin 1 hour before going to bed at final destination. Another approach is to use 1 – 5 mg 1 hour before going to bed for 2 days before departure and for 2 – 3 days upon arrival at your final destination.
Seasonal affective disorder: 0.25 to 5 mg daily
Sleep enhancement: 0.1 to 6mg taken 30 – 60 minutes before going to bed.

[Sleep2Die4]

I found more detailed info that may help:

Melatonin Dosage for Adults

Insomnia: Taking 1 mg to 3 mg at least 1 hour before going to bed is usually effective. Some people will only require 0.1 to 0.3 mg of Melatonin to sleep better. If using 3 mg per night is not effective after 3 days, try increasing your dosage to 5 – 6 mg 1 hour before going to bed. The correct dose should give you a restful sleep without daytime irritability or drowsiness.
Jet lag: 0.5 – 5 mg of melatonin 1 hour before going to bed at final destination. Another approach is to use 1 – 5 mg 1 hour before going to bed for 2 days before departure and for 2 – 3 days upon arrival at your final destination.
Seasonal affective disorder: 0.25 to 5 mg daily
Sleep enhancement: 0.1 to 6mg taken 30 – 60 minutes before going to bed.

Thank you. That information seems to be coming from the University of Maryland Medical Center - http://www.umm.edu/altmed/articles/melatonin-000315.htm

Some interesting (to me anyway) tidbits there:

Melatonin has strong antioxidant effects. Preliminary evidence suggests that it may help strengthen the immune system.

Some evidence suggests that melatonin may work best for people over 55 who have insomnia. One study of 334 people aged 55 and older found that sustained-release melatonin seemed to help people fall asleep faster, sleep better, be more alert in the morning, and improve quality of life in people with primary insomnia.

I am definitely over 55!

Several studies suggest that low melatonin levels may be associated with breast cancer risk. For example, women with breast cancer tend to have lower levels of melatonin than those without the disease.
In another small study of women who were taking tamoxifen for breast cancer but seeing no improvement, adding melatonin caused tumors to modestly shrink in more than 28% of the women.

Studies show that men with prostate cancer have lower melatonin levels than men without the disease. In test tube studies, melatonin blocks the growth of prostate cancer cells. In one small-scale study, melatonin -- combined with conventional medical treatment -- improved survival rates in 9 out of 14 men with metastatic prostate cancer.

Some evidence suggests that melatonin may help promote sleep in children with ADHD or autism, although it does not seem to improve the behavioral symptoms of ADHD or autistm.

Fibromyalgia

A randomized, placebo-controlled study found that people with fibromyalgia experienced a significant reduction in their symptoms when they took a melatonin supplement either alone or in conjunction with fluoxetine (Prozac).

Other Uses

Sunburn -- A few small clinical studies suggest that gels, lotions, or ointments containing melatonin may protect against sunburn and other skin damage. Studies examined using melatonin alone or combined with topical vitamin E prior to UV light exposure from the sun.
Irritable Bowel Syndrome -- Some preliminary studies suggest that people with IBS who take melatonin reduce some symptoms of IBS, such as abdominal pain. But results are mixed as to whether melatonin may help improve other symptoms, such as bloating and frequency of bowel movements.
Epilepsy -- Some studies suggest melatonin may reduce the frequency and duration of seizures in children with epilepsy. But other studies suggest melatonin may increase the frequency of seizures. Do not take melatonin for epilepsy or give it to a child without talking to your doctor first.
Sarcoidosis -- Some researchers suggest that melatonin may be effetive in the treatment of pulmonary sarcoidosis. Talk to your doctor.

Some people may have vivid dreams or nightmares when they take melatonin. Taking too much melatonin may disrupt circadian rhythms (your “body clock”).

Melatonin can cause drowsiness if taken during the day. If you are drowsy the morning after taking melatonin, try taking a lower dose.

Read more: http://www.umm.edu/altmed/articles/mela ... z1wPGUpPnm

Then there a bunch of precautions and possible drug interactions. I would strongly encourage anyone considering melatonin supplementation to click on the link and READ! before taking.

I think I will leave it at 1 x 3 mg for a few more nights and see how things go.

THANKS lah!

[user from Singapore]

THANKS lah!

Welcome. I see you've been on the little red dot before?

[Sleep2Die4]

It has been a very long time ago.

Maybe instead of increasing the dosage to 6 mg I just need a time release of 3 mg. Can anyone recommend a brand of high trustworthiness? https://www.google.com/search?q=timed+r ... =firefox-a