Melatonin Dosage Calculator
Melatonin Dosage by Age
Determine an appropriate melatonin dose based on age and purpose.
kg
Formula
Dose recommendation based on age group, purpose, and experience level. Starting doses: Children 3-5 (0.5 mg), Children 6-12 (0.5-3 mg), Teens (0.5-5 mg), Adults (0.5-5 mg), Seniors (0.3-2 mg). Always start at lowest effective dose.
Frequently Asked Questions
What is the right melatonin dose?
Most sleep experts recommend starting with 0.5-1 mg for adults and as low as 0.25-0.5 mg for children. Studies show that lower doses (0.5-1 mg) are often as effective as higher doses, with fewer side effects. More is not always better with melatonin.
When should I take melatonin?
Take melatonin 30-60 minutes before your desired bedtime. For jet lag, take it at bedtime in the new time zone. Taking it too early or too late can disrupt your circadian rhythm rather than help it.
Is melatonin safe for children?
Short-term melatonin use appears to be safe for most children, but long-term safety data is limited. The American Academy of Pediatrics suggests using it only after establishing good sleep hygiene. Always consult a pediatrician before giving melatonin to children, especially those under 3 years old.