How Much Melatonin is Too Much ?

How Much Melatonin is Too Much ?

Melatonin, the sleep hormone, is available as a health supplement to induce sleep and reset the circadian rhythm. As most of us need to stare at screens that emit blue light, which reduces the amount of melatonin in our brain, relying on sleep inducing supplements can be extremely helpful.

How much melatonin should you take? 😴

You can start with 3mg of melatonin per day and then increase your dosage according to preference. It may take some time for your body to get used to high doses of melatonin.

When you’re used to taking 3mg/day, you can increase the amount until you reach 10mg/day of melatonin.

Melatonin Overdose: Is it Possible? 🤮

Yes, technically you can overdose on melatonin.

However, it can be hard to discern the level of melatonin that can cause toxicity and harmful side effects.

Because most of the scientific studies have only analyzed melatonin dosage of 1-10mg/day, this range is generally considered safe. ✔

But anything above 30mg/day of melatonin is believed to be harmful. ❌

What dose should you start out with? 💊

Generally, start out with lower doses ranging between 0.2-5mg/day of melatonin.

While the safety of the dose depends largely on your physique – weight, age, and height – this range is considered safe. As you get used to melatonin, however, you can increase your dosage.

Symptoms of Melatonin Overdose

If you want melatonin to serve its intended purpose of inducing sleep, make sure that you don’t go above the 10mg/day limit, as a higher amount than this can have serious side effects.

Symptoms of melatonin overdose include:

  • Nightmares
  • Strange dreams
  • Dizziness
  • Nausea
  • Diarrhea
  • Anxiety
  • Joint pain
  • Fluctuation in blood pressure

Certain medications and substances can interact with melatonin and lead to unintended consequences. Things to avoid taking with melatonin include caffeine and alcohol.

Further, certain birth control pills increase the amount of melatonin in your body, so taking a supplement with a birth control pill may increase the levels of melatonin to an unhealthy range. If you’re on birth control, we recommend that you take 3mg/day of melatonin.

Note: If you’re taking any medication or have any allergies, then consult your doctor before taking melatonin supplements.


Although melatonin is generally considered safe, it is better to take equal to or less than 10mg of melatonin per day; otherwise, instead of the intended sleep inducing benefits, you may experience side effects that will disrupt your circadian rhythm.

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