How Many Melatonin Gummies Should I Take?

Closeup image of a young woman holding and looking at a red jelly gummy bear

Like most of our bodily functions, sleep is also brought about by a hormone called melatonin. An organ in the central part of your brain called the pineal gland is responsible for producing this hormone.

Melatonin present in your brain regulates your body’s circadian rhythm. It is also available as a supplement in the form of tablets, sprays, gummies, patches, etc. It is also manufactured synthetically or from animal products as a supplement. Gummies are one of the popular ways people take melatonin supplements.

Melatonin is a hormone that may play several other crucial roles in the body besides regulating sleep cycles. However, these functions are currently undergoing research and are, thus, not fully known.

Darkness triggers the brain’s production of this sleep hormone and signals your body to go to sleep. Thus, the brain produces more melatonin when dusk sets in.

On the other hand, light/sunlight causes the production of melatonin to reduce. Trouble sleeping in some individuals may be due to low levels of melatonin. This has made melatonin supplement a popular natural method to aid sleep and fix your sleep cycle.

Moreover, research is still underway concerning melatonin supplementation, its effects, risks, recommended dosages, etc. As a supplement, melatonin comes in different forms like powders, tablets, patches, gummies, etc. Melatonin gummies are like regular gummy bears made from gelatin or other similar materials. However, these tasty gummies are infused with a dose of melatonin.

There are several brands producing melatonin supplements on the market. As we stated earlier, melatonin gummies for sleep have become popular among melatonin users. Getting an ideal dose of melatonin can help improve symptoms of a sleep disorder like insomnia in adults, children, and even the elderly.

Melatonin gummies and other forms of melatonin products can help relieve symptoms of primary sleep disorders like sleep apnea. They are also often used short-term to help with temporary sleep problems, such as jet lag. It’s also a popular sleep aid for shift workers and other individuals with poor sleep-wake cycles and sleep disorders.

Melatonin Gummies – Dosage For Adults

Like every medicine or supplement, melatonin gummies are only effective when taken in the proper dosage. The gummies often come pre-dosed, and thus, it is easier to know and monitor how much melatonin you consume when you take them.

For adults, you should bear in mind that the ideal melatonin dose varies between people. Considerations for your perfect melatonin dose would likely depend more on your age than your body weight. 

It’s best for adults who are first-time users of this potent supplement to start with the lowest possible dose. After observing its effects, you can decide to increase your dosage. A small dosage of 0.5 is a safe starting point for adults.

A melatonin dose of 0.5 mg to 5 mg is a safe and effective range for adult use. Although the supplementation is well-received by most, too much of it can present unpleasant side effects.

Often, some people might require a dosage of up to 12 mg to see its effects. This dosage is also safe and effective for adults. The ideal dose would also depend on the reason you need the supplement, i.e., delayed sleep-wake cycle, better sleep, etc.

Note that a higher dosage might not provide more significant benefits for your sleep. When you take higher melatonin doses, you increase your chances of experiencing unpleasant side effects.

If you overdose on melatonin, it might even lead to a blood pressure spike. So, it’s best to stick with the lowest effective dosage without adverse effects.

You should also bear in mind that, unlike prescription medications, melatonin gummies and other forms of melatonin products are under no regulations from the FDA. This is because a melatonin product is labeled as a dietary supplement. Therefore, some shady companies might mislabel their gummies and state a false melatonin content. Thus, it’s essential to vet the manufacturers of whatever melatonin gummy product you wish to buy.

Melatonin Gummies: Dosage For Children

Before starting your child or teenager on melatonin gummies, it’s best first to discuss other options with a pediatrician. Most times, improving your child’s sleeping habits and routines can go a long way toward improving their sleep experience.

As we stated earlier, the FDA does not regulate melatonin supplements, and thus the ideal doses to aid children’s sleep might vary. Regarding the safety of melatonin gummies for kids, there’s been no evidence to suggest that short-term use is unsafe.

Melatonin can present mild side effects in kids, such as:

  • Dizziness
  • Bedwetting
  • Fatigue
  • Headaches
  • Restlessness

Just like adults, it’s best to start kids on the lowest possible melatonin dose for their age. 0.05 to 0.3 mg of melatonin gummies before bedtime appears to be an ideal dose for first-time use.

However, if the low dosage is ineffective, you can increase the dose gradually. It’s best to increase the dose by small amounts like 0.5 mg until it starts to show positive effects. The ideal duration and dosage for kids taking this supplement are not set, and thus it’s best to experiment with incremental doses until you get to the ideal dose.

Melatonin gummies seem to be effective for treating symptoms of insomnia in children with Attention Deficit Hyperactivity Disorder and Autism Spectrum Disorder. It’s taken as a natural alternative to prescription drugs like sleeping pills. Generally, it’s best for children not to take more than 5 mg of melatonin daily.

An ideal melatonin dose could significantly improve a child’s sleep quality and help them fall asleep quicker. However, there’s no evidence that melatonin can help children in staying asleep for longer durations.

Poor sleep quality can affect your child’s physical and mental growth, and it could also affect their behavior and academic performance. Thus, it’s best to discuss with a pediatrician to prescribe lifestyle changes or an ideal melatonin dose to better your child’s sleep experience. Simple changes like observing good sleep hygiene could go a long way in improving your child’s sleep experience.

Melatonin Gummies: Dosage For Older Adults

The way our bodies function changes as we get older. The chemical processes in the brain may thus differ significantly in older adults than in younger people.

Our brain’s melatonin production seems to dip as we grow older. Thus, older adults above 55 years might experience some trouble sleeping.

However, research shows that even though melatonin production slows as we age, the levels tend to be sustained for longer periods. Older people may experience increased sensitivity to melatonin. Thus, a dosage of 0.3 mg is a good starting point for the elderly to aid in sleep.

In several studies, older people were given melatonin supplements ranging from 0.1 mg to 50 mg. It was observed in the studies that melatonin levels were sustained for longer periods in older persons than in younger persons. Furthermore, this heightened melatonin sensitivity caused incidents of daytime dizziness/drowsiness among older people.

On average, older individuals don’t need as much melatonin to improve sleep. Lower melatonin doses may be effective in treating sleep problems in the elderly and would likely not disrupt their normal circadian rhythms.

For older adults using melatonin gummies as a sleep aid, it’s best for them to take the gummies at least an hour before bedtime. Moreover, according to the American Academy of Sleep, it’s best for older people with dementia to keep off melatonin supplements.

Generally, the safe and effective dosage for senior citizens falls below 6 mg. It’s best to begin with a small dose and work your way up if sleep problems persist.

Note that melatonin gummies often come pre-dosed. Thus if a gummy contains 0.5 mg of melatonin, an older person would require about half of a gummy to begin with. Besides taking the ideal dose, taking the gummies at the right time also leads to better effects.

Melatonin Gummies: Dosage For Breastfeeding & Pregnant Women

Breastfeeding women, pregnant women, or women trying to get pregnant must take utmost care before using any drugs or supplements. Several medical associations consider melatonin supplementation to be generally safe. However, since there are still many unknowns about its overall effects, it might be best to stay off if you’re pregnant or breastfeeding.

During the entire pregnancy, the placenta produces melatonin all day. However, pregnant women diagnosed with preeclampsia often have low melatonin levels. In this case, melatonin supplementation might help if a doctor recommends it.

Several animal studies have been carried out to research how melatonin supplementation affects pregnant women. The studies show that melatonin supplementation may not be completely safe during pregnancy.

However, several other studies showed that taking melatonin supplements such as gummies while pregnant is probably safe. Although there is a shortage of randomized controlled trials to this effect, there are a handful of clinical trials and cohort studies that prove this. In most of these studies, there were no major safety concerns for melatonin supplementation in pregnant women.

The perinatal period for several women is often fraught with many sleep issues. For this reason, many pregnant women seek natural sleep aids at some point during their pregnancy. This has caused widespread curiosity about the safety of using melatonin gummies and other sleep aids during pregnancy/lactation.

Sometimes, a lifestyle change might lead to better sleep experiences. Thus, it’s best to first discuss with your obstetrician before using melatonin for sleep. Thus, as a general rule, it is best not to purchase melatonin over the counter, except if your health care provider gives you the go-ahead. Also, talk to your doctor to advise you on the ideal dose to aid your sleep.

How Much Melatonin Gummies Should I Take?

The perfect melatonin dosage for you will depend on several factors. Remember that there are no dosages set by the FDA. Thus, melatonin supplementation might require a trial and error phase before getting it right.

As a basic rule of thumb, you should start with the lowest recommended melatonin dosage for your age group. Gummies containing 0.5 mg melatonin are a safe starting dose for most people. As stated earlier, you can gradually increase this dosage if you still have a hard time falling asleep.

As with several medicines and supplements, higher doses of melatonin may not lead to more benefits.

There are several reasons people consider using melatonin. Thus, your dosage might differ based on that. In every case, it’s always best to talk to your doctor to advise you about how much melatonin you need.

Also, your doctor might suggest lifestyle changes or other drugs that could help you sleep better. Several sleep habits can amp up your body’s natural melatonin production.

Sticking to a nighttime routine could significantly affect the sleep experience of both adults and children. It’s also essential to get as much natural daylight as you can during the day to regulate your body’s natural production of melatonin. It’s also necessary to minimize or avoid screen time before bed. These habits help your brain produce melatonin optimally and thus could improve sleep.

If you want to supplement with melatonin to adjust your circadian rhythm, you might want to speak with a sleep specialist about including melatonin products in your sleep routine. This is effective if you are trying to adjust your body’s clock due to jet lag or shift work.

It’s important to know that melatonin does not have sedating effects. Thus, engaging in unhealthy bedtime habits like gaming or using your phone can easily overpower its effects.

Researchers said that combining CBD and Melatonin elevates the experience and helps with insomna.

When Should I Talk To My Doctor About Taking Melatonin Supplements?

Although melatonin products are available over the counter, it does not mean they are always safe for you. There are many benefits of taking melatonin in the short term. However, there might be side effects when you don’t take it properly. Too low doses may not be effective, while too-high amounts can result in unpleasant results like blood pressure spikes.

Thus, before using the supplements, it’s best first to discuss them with your doctor. Your healthcare provider is in the best position to tell you what’s right for you.

Also, using a melatonin supplement might interact with certain drugs. Thus you should speak to your doctor if you are on other medications. Some of the drugs that interact with melatonin are:

  • Oral contraceptives
  • Anticoagulants
  • Blood thinners
  • Medicines that lead to low blood pressure
  • Immunosuppressants

Even though these are the major drugs that interact with melatonin, you must still speak to your doctor if you are on any other medicine.

As we stated earlier, there are still several unknowns about the entire mechanisms of melatonin in the body. Thus, it’s better to exercise caution when supplementing with them.

Besides drug interactions, there are certain classes of people who should either avoid these supplements or exercise extreme caution while using them. These include:

  • Older people
  • Young children
  • People with some mental health conditions like depression
  • Pregnant and lactating women
  • People with epilepsy
  • People with dementia
  • Shift workers

For these individuals, it’s crucial to consult with a doctor before you start to use melatonin.

Bear in mind that there’s no one-size-fits-all dosage of melatonin, even for people of the same age and weight group. Melatonin might show signs of aiding restful sleep in some individuals; however, the same dose may also have no effects on other people.

The same dose might present varying levels of side effects between people. These variations in melatonin’s effects are the reason it’s crucial to seek medical advice before proceeding.

Frequently Asked Questions About Melatonin Gummies

  • Is it safe to take melatonin with alcohol?

It is not safe for you to mix alcohol with melatonin. There are several unpleasant side effects that this combination may result in. Although alcohol can have sedating effects after a few drinks, this by no means makes it compatible with melatonin. Alcohol can potentially cause your body to stop producing enough melatonin. This can thus lead to a disruption of your normal sleep cycle.

Thus, if you wish to use your melatonin to help you fall asleep, it’s best not to take it when there’s alcohol in your system. If you’ve had only a small drink, then it’s best to wait for a few hours before using melatonin.

Besides these, it can also cause a change in your liver’s function, therefore causing several problems like swollen ankles and feet. It may also cause you to have trouble focusing and a fast heart rate. In severe cases, it can cause you to pass out.

  •  Can you overdose on melatonin?

Taking too much melatonin can come with unpleasant side effects. However, there’s no report of a fatal melatonin overdose.

Yet, you must stick to your doctor’s recommendations or the lowest effective dosage for you. Consuming melatonin in high doses increases the chances of experiencing its adverse effects, which include headaches, anxiety, joint pains, diarrhea, and nausea.

Some people might even experience high blood pressure when they consume too much melatonin. While lower dosages can be effective for sleep aid, higher dosages can often have the opposite outcomes.

If you take too much melatonin in any form, it may cause you to have vivid dreams or nightmares. It can also cause you to feel groggy during the day after you wake up. If you experience these symptoms or think you have a melatonin overdose, it’s best to seek medical emergency care by calling Poison Control.

  • What’s the best time to take melatonin?

If you’re using the supplement to help you sleep, it’s advisable to take it about 30 minutes before your bedtime. Melatonin gummies might take 15 to 20 minutes for the effects to kick in. Thus, it’s best to take it less than an hour before you plan to sleep.

As we stated previously, bad sleep habits can overcome the effects of melatonin. Thus, after you take the supplement, ensure you put away any source of blue light. Also, ensure that you put yourself in a restful position. These ensure that the supplement has optimal benefits.

If you intend to use melatonin to reset your body clock after traveling through time zones, the best time to take it depends on how many hours you’re trying to offset. It also depends on what direction you traveled. If you’ve traveled east through several time zones, it’s best to use melatonin every night at your bedtime. You can continue to take the supplement until your body fully adjusts to the local time.

Conversely, if you flew west through different time zones, it’s best to take melatonin in the morning. This helps you reset your circadian rhythm to a later time.

It is still best to seek a doctor’s advice if melatonin is the most effective means to treat your condition.

  • What’s an effective melatonin dosage for jet lag?

Often, using a complementary and integrative health approach is effective for treating travel-related conditions. A melatonin dose of 0.5 mg might prove effective for helping you if you feel jet-lagged. However, there doesn’t seem to be much difference between a 0.5 dose or a higher one in this case.

Even though its symptoms fade out days after a trip, it can have unpleasant effects during and immediately after a trip. Thus, it’s best to have an effective dosage handy to deal with its symptoms.

There are several variations to what’s considered the ideal melatonin dosage for this condition. However, a dosage of less than 5 mg will suffice.

If possible, consult with a doctor to know the best dose for you. Your doctor might also suggest alternative therapy or an alternative sleep medicine that might be more favorable for your travel.

  •  Can I take melatonin with caffeine?

Caffeine is a stimulant, and billions of people consume it daily. Since it stimulates the central nervous system, it is likely to promote feelings of alertness in users.

Caffeine intake tends to lower the body’s melatonin production and thus can cause a disruption to your normal sleep-wake cycle. According to Sleep Foundation, this stimulant can delay sleep onset if a person consumes it before bedtime.

The combination might not be dangerous or fatal but could cause you to be increasingly alert. Note that melatonin is not a sedative. Thus, it may not have an antagonizing effect on caffeine as one might suppose.

However, depending on the dosage of caffeine consumed, the combination is most likely going to increase your alertness and annul the effects of the melatonin.

  • What kinds of melatonin products are available?

There are several kinds of melatonin products available on the market. Besides gummies, melatonin can also come in the form of tablets, liquids, sprays, powders, and capsules.

There are also special vegan products made from only plant-based ingredients. Some melatonin tablets are also chewable for easy absorption.

Besides your personal preferences, your doctor might also prescribe options that are most suitable for you.

Note that melatonin products do not have approval from the Food and Drug Administration as they are considered dietary supplements. Therefore, before buying any product, you should do your due diligence to ensure that you are buying from a reputable brand. Also, it’s best to steer clear of brands that have received warning letters from the FDA.

Reputable brands are less likely to include false information on their packaging. It might also be helpful to purchase your supplements from a big-chain pharmacy. That way, you can get more information about a supplement from a resident pharmacist, which might help you make better decisions.

Generally, you should avoid melatonin products with wild claims on their packaging. For extra security, you might want to avoid brands that do not clearly state their product’s ingredients. You might also want to stay away from products with shady proprietary blends.

  • Can I regulate melatonin naturally?

Some food items are natural sources of melatonin. These include foods like pistachio, milk, eggs, and rice. However, you should note that these foods only contain a small amount of the hormone. 

Moreover, if you are looking to stimulate the production of melatonin naturally, you can also make some changes in your lifestyle, like exposing yourself to more natural light during the day. Furthermore, moderate exercise, a good diet, lowered screen time, and drinking plenty of water might also help regulate your sleep. 

Alternatively, your doctor or sleep specialist might suggest lifestyle changes or cognitive behavioral therapy that might help you sleep better. You can also try meditation, relaxation techniques, listening to music, or not exposing yourself to distress or violent news before going to bed to improve the quality of your sleep.

Similarly, if the sleep problems persist for a long time despite trying everything, you should also look into possible organic causes. You can work with your doctor to identify and treat underlying physical or psychological issues that might be causing insomnia.

Conclusion: How Many Melatonin Gummies Should I Take?

Melatonin gummies have changed the drug industry. Nowadays, people prefer these drug-free options to using prescription drugs. People like this option because it has non-addictive tendencies, unlike modern drugs.

We have reviewed some of the best melatonin gummies to help you make the best choice. These products come from the best and most reputed brands on the market. You can use these products to achieve the best sleep routines and check BudPop for more types of gummies like turmeric and ashwagandha. We have included 1.5 mg, 3 mg, and 10 mg gummies to give you variety. If you have trouble sleeping, you can start with the 1.5 mg gummies as a newcomer. If you do not feel anything, keep increasing the dosage until you feel comfortable. 

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