Melatonin Gummies Dosage: How Many Should You Take?

Whether you want to reset your trainwreck of a sleep schedule or spend less time doomscrolling in bed, melatonin gummies can help you achieve that ever-elusive shut-eye. But just how many gummies should you take to fall asleep faster without feeling drowsy the next day?

How Many Melatonin Gummies Should I Take?

The number of melatonin gummies you should take depends on exactly how much melatonin is in each gummy. For example, one MELO Sleep gummy contains 2 mg of melatonin, so we recommend taking 2 gummies before bed for a total melatonin dose of 4 mg. If you’re new to melatonin, start with one gummy to see how your body responds.

Like us, most brands recommend a dose of one or two gummies, but be sure to check the label on your product for specific guidelines. Extra-strength gummies can contain 5 mg or more, and you don’t want to overdo it — stay tuned to find out why.

While we’re talking about other brands, here’s a quick word of caution: some melatonin gummies on the market have been found to contain much more melatonin than listed on the label — as much as three times more in some cases.

Choosing third-party tested melatonin gummies, like our MELO gummies, ensures they are both safe and effective.

How Many Melatonin Gummies is Too Much?

Most experts recommend taking no more than 10 milligrams of melatonin at a time. So, if you’re taking 2 mg gummies, five would be too many.

As a general rule, never consume more than the recommended amount of melatonin on your product label. Taking too much can cause side effects like headaches, dizziness, or morning grogginess — not a great way to kickstart your day.

What if you just need a little more help getting to sleep? If the recommended dose isn’t working for you, can you take three melatonin gummies instead of two? Again, this depends on the amount of melatonin in your product. If each gummy contains 2 mg of melatonin, taking three gummies will give you 6 mg, which is still in the safe range for most adults.

Note that you should never take an extra dose to make up for a forgotten one or take more melatonin in the middle of the night if you can’t fall back to sleep. Take your dose all at once (at least 30 minutes before bed) so your melatonin levels have time to peak and decline again before your alarm clock starts blaring.

Can You Overdose on Melatonin Gummies?

Although rare and typically not deadly, it is possible to overdose on melatonin. Taking too much melatonin means consuming a lot more than your body can process at once. As a result, overdosing on melatonin can confuse your delicate sleep-wake system and throw everything out of whack. Beyond disrupting your sleep cycle, some signs of melatonin overdose include:

• Nausea
• Vomiting
• Abdominal pain
• Dizziness
• Headaches
• Anxiety
• Irritability
• Changes in blood pressure

Most experts agree that a melatonin dose of 30 mg is considered potentially harmful. The good news? You would need to eat 15 of our 2 mg gummies to reach this point, so you’re very unlikely to overdose on melatonin gummies accidentally.

Melatonin overdoses are more common in children. Melatonin gummies can be particularly attractive to children because they’re sweet and colorful, like delicious, chewy candies. This increases the risk that children will accidentally consume too many, especially if they are not stored properly.

With this in mind, keep your melatonin gummies in a high cabinet or shelf, well out of reach of those grabby little hands.

Do Melatonin Gummies Lose Potency Over Time?

While melatonin gummies can lose some of their potency past their expiration date, you should not take more just because the bottle has been collecting dust for a while. If you find that your older gummies are not as effective as they used to be, it might be time to replace them with a fresh batch.

Our MELO Sleep gummies come with 60 gummies per bottle — the perfect amount for a full month of sleep support. Even if you take just one gummy before bed, you’ll likely finish the bottle before the potency declines.

Melatonin Tablets vs. Melatonin Gummies

If you prefer melatonin tablets over gummies, choosing 1 mg tablets gives you more flexibility to fine-tune your dose. Adults can start with 1 mg of melatonin and then increase by 1 mg each week as needed. Most people take 1 to 5 milligrams of melatonin 30 minutes before bed, so you can expect your perfect dose to land somewhere in this range.

Whether you’re using tablets or gummies, melatonin should help you fall asleep within 30 to 60 minutes of taking the supplement. You should also be able to stay asleep throughout the night without waking frequently. Don’t expect either form of melatonin to knock you out — it’s a natural sleep hormone that tells your body it’s time to sleep, so the effects are fairly gentle.

Another sign that you’ve found the right dose is waking up feeling refreshed, not sluggish or foggy. If you start waking up with a melatonin hangover, it’s time to scale back your dose.

In a nutshell, the best melatonin dose — whether from tablets or gummies — is the lowest amount that gets you to fall asleep without causing side effects. It’s all about finding that sweet spot where you can drift off effortlessly, and this often means starting small. With melatonin, a little goes a long way.

How Much Slow-Release Melatonin Should I Take?

If you wake up a lot throughout the night, one 2 mg slow-release tablet taken 1 to 2 hours before bedtime might help. These tablets are designed to release melatonin gradually, preventing your melatonin levels from dropping off before you’re ready to wake up.

Unfortunately, slow-release melatonin is more likely to cause morning drowsiness than other melatonin supplements because it stays in your system longer. This is why it’s a good idea to take a lower dose if you’re using extended-release tablets.

How Much Melatonin Should I Take for Jet Lag?

The typical melatonin dose for jet lag is 3 mg taken about 30 minutes before you go to bed.

Pro tip: If traveling east across more than four time zones, start melatonin a day before departure. You want to take your regular dose at your ideal bedtime in your destination time zone, not at your regular bedtime. This will help you get ahead of jet lag so you don’t spend your trip snoozing in a hotel room.

Melatonin Dosage for Kids

Kids can have trouble falling asleep, too. How much melatonin should you give your little ones to help them catch those zzzs? While adults taking melatonin usually take up to 8 mg daily, kids typically need much less to improve their sleep quality. Start with 0.5 to 1 milligrams (mg) and gradually increase as needed.

One to three milligrams is generally safe for young children, with a maximum of 3-5 milligrams for school-age children and adolescents.

Note: always talk to your pediatrician before giving melatonin to a child, especially if your child is struggling with chronic sleep issues or has underlying health conditions. Doctors don’t recommend giving melatonin to children under the age of three.

How Long Does Melatonin Last in the Body?

Melatonin usually stays in your system for about four to five hours, but this can vary from person to person. Its half-life is around 20 to 40 minutes, meaning your body processes it pretty quickly. Even though it takes a few cycles to break down completely, a typical 1 to 5 mg dose taken at bedtime is usually out of your system by morning.

Will taking more melatonin help you sleep longer? Not necessarily. While higher doses may stay in your system longer, they can also linger past bedtime, making you feel groggy the next morning. Too much melatonin can even disrupt your sleep cycle, reducing sleep quality instead of improving it.

If you want to sleep longer, opt for time-release melatonin instead of increasing your bedtime dose.

Find Your Perfect Melatonin Gummies Dosage

Ready to trade late nights for bright-eyed mornings? Whether you’re fighting jet lag symptoms, wrestling with a chronic sleep disorder, or just looking to get a good night’s sleep for once, a chewable melatonin supplement can be a tasty and effective solution, especially once you find your perfect dose.

In the end, finding the right melatonin dose is as easy as starting low and gradually adjusting based on how your body reacts. Remember, the goal is to gently help your body prepare for sleep, not launch an all-out attack on your natural sleep processes, so take it easy.

If you’re looking for a reliable starting point, consider trying MELO Sleep gummies. Our gummies deliver a balanced dose to help you ease into a more restful sleep. Plus, they’re third-party tested, so you never have to take a gamble on dosage.

Shop our melatonin gummies here.