3 mg to 5 mg, and it can vary depending on individual needs and the purpose of use. The most common dose used for sleep-related issues is typically between 1 mg to 3 mg, taken about 30 minutes to an hour before bedtime.
Starting with a lower dose, such as 1 mg or 2 mg, is generally recommended, and if needed, the dosage can be gradually increased. It's important to consult with a healthcare professional before starting any new supplement, especially if you have underlying health conditions or take other medications. They can provide personalized advice based on your specific situation.
Melatonin is a hormone that regulates the sleep-wake cycle, and its effectiveness can vary from person to person. Using the lowest effective dose is generally advisable to minimize the risk of potential side effects, which may include drowsiness, headaches, and daytime sleepiness. Always follow the instructions provided on the product label or the advice of your healthcare provider.