Melatonin Dosage Calculator

Your details

Choose the sleep or health condition you are treating. The dose range differs by indication.
The physical form determines the unit strength used to compute your supply.
The melatonin content of one tablet, 1 mL of liquid, one spray, or one strip.
mg
How many days you plan to take melatonin. Used to calculate total units to purchase.
days
Older adults produce less natural melatonin and may be more sensitive to supplements. Children should be assessed by a paediatrician.
Recommended starting doseLow dose
1mg

Begin with this dose; increase only if there is no effect after several nights

Evidence-based dose range0.3-5 mg
When to take it30-60 minutes before your desired bedtime
Units to purchase14tablets
Suggested durationUp to 9 months; reassess monthly
1 mg
Very low<0.5Low0.5-3Moderate3-5High - seek medical advice5+

Start with 1 mg - the minimum effective dose for trouble falling asleep.

  • Your suggested starting dose is 1 mg. This is at the middle end of the evidence-based range (0.3-5 mg) for trouble falling asleep.
  • Take melatonin at the same time each day. Consistency matters more than the exact milligram amount: irregular use disrupts the circadian signal it is trying to reinforce.
  • Studies consistently find that 0.3-1 mg is sufficient for circadian shifting (the hormone's main function). Higher doses may be needed for certain conditions but are not more effective for general sleep onset.

Next stepIf sleep does not improve after 2 weeks, consult a healthcare provider. Long-term melatonin use should be reassessed regularly, and underlying causes of insomnia should be addressed.

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