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  • Melatonin how much?

    How much melatonin is recommended for helping you sleep? I have 3mg tablets and the container says 1 before bed. is this sufficient?

  • #2
    I've taken 3 mg, now I take 5 mg which works well. Whatever works for you. If you find one is not enough then take 1 + 1 cut in half.

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    • #3
      It is very easy to overdo it on melatonin. I've read it's best to start with half of a 3mg for at least a few days and see if it helps. It's supposed to encourage and supplement the brain's natural production; not replace it. I was seeing a neurologist a few years ago who recommended a ramping up program wherein I was eventually taking 9mg every night. That was crazy.
      carl's cave

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      • #4
        Originally posted by afsjesse View Post
        How much melatonin is recommended for helping you sleep? I have 3mg tablets and the container says 1 before bed. is this sufficient?

        NONE! DO NOT TAKE MELATONIN UNLESS UNDER A DOCTOR'S SUPERVISION!! IT WILL MAKE YOU VERY ILL! Sorry for yelling, but I really do believe that melatonin should carry a health warning. I was waking up several times a night and rushing to the bathroom to chuck my guts up! That and it made me suicidal!

        Listen to Carl. Just because something's natural DOES NOT mean it's safe!
        La tristesse durera toujours...

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        • #5
          Don't worry about S_V's response, most people are able to use melatonin without adverse effects. I would definitely start with the 3mg and see if that is able to help you with your sleeping problems.

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          • #6
            Originally posted by Shrinking_Violet View Post
            NONE! DO NOT TAKE MELATONIN UNLESS UNDER A DOCTOR'S SUPERVISION!! IT WILL MAKE YOU VERY ILL! Sorry for yelling, but I really do believe that melatonin should carry a health warning. I was waking up several times a night and rushing to the bathroom to chuck my guts up! That and it made me suicidal!

            Listen to Carl. Just because something's natural DOES NOT mean it's safe!
            This is absolutely spot-on. It CAN have serious side effects in people who do NOT have room for it's cortisol lowering effects. In some people it CAN trigger a life-threatening adrenal crisis. Vomiting uncontrollably, shivering, drop in body temperature, and low blood pressure are among some of the signs of crisis. It is NOT something to just 'play' with if you are uncertain of your cortisol levels. And if you haven't had the pleasure of a crisis, well, it's a party you'd do well to avoid.

            It can be useful, but it can also be extremely dangerous. Low cortisol can also cause insomnia/poor sleep, and those are just the sort that will have issues with melatonin. Low cortisol is as common as high cortisol, so stating that most are able to use it without side effects is rather reckless, in my opinion. I would hesitate to start it without verifying cortisol levels first. Valerian, licorice, 5HTP, GABA are all options, but like everything else, they too have contraindictions. Natural doesn't equal safe.
            Chief cook & bottle washer for one kid, a dog, 6 hens, 2 surprise! roosters, two horses, and a random 'herd' of quail.

            ~The ultimate ignorance is the rejection of something one knows nothing about and refuses to investigate~

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            • #7
              Originally posted by Shrinking_Violet View Post
              NONE! DO NOT TAKE MELATONIN UNLESS UNDER A DOCTOR'S SUPERVISION!! IT WILL MAKE YOU VERY ILL! Sorry for yelling, but I really do believe that melatonin should carry a health warning. I was waking up several times a night and rushing to the bathroom to chuck my guts up! That and it made me suicidal!

              Listen to Carl. Just because something's natural DOES NOT mean it's safe!
              For fuck's sake.

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              • #8
                Originally posted by Eklecktika View Post
                This is absolutely spot-on. It CAN have serious side effects in people who do NOT have room for it's cortisol lowering effects. In some people it CAN trigger a life-threatening adrenal crisis. Vomiting uncontrollably, shivering, drop in body temperature, and low blood pressure are among some of the signs of crisis. It is NOT something to just 'play' with if you are uncertain of your cortisol levels. And if you haven't had the pleasure of a crisis, well, it's a party you'd do well to avoid.

                It can be useful, but it can also be extremely dangerous. Low cortisol can also cause insomnia/poor sleep, and those are just the sort that will have issues with melatonin. Low cortisol is as common as high cortisol, so stating that most are able to use it without side effects is rather reckless, in my opinion. I would hesitate to start it without verifying cortisol levels first. Valerian, licorice, 5HTP, GABA are all options, but like
                everything else, they too have contraindictions. Natural doesn't equal safe.

                His cortisol is through the roof. He exercises daily, including lifting and running, and has not slept for two weeks.

                Did not know melatonin lowers cortisol. Will have to pick some up, as I rarely sleep more than six hours. Thanks!

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                • #9
                  I have been told 5 mg works best to start and then you may lower it. Opposite to another member, but that worked for me.

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                  • #10
                    Originally posted by Eklecktika View Post
                    so stating that most are able to use it without side effects is rather reckless, in my opinion. I would hesitate to start it without verifying cortisol levels first.
                    How is saying "most" reckless? I didn't say "it works for everyone so load up and if you feel sick you know it's working." I know many people who have sucessfully introduced melatonin and it helped with their sleep disturbance.

                    I cannot see the harm the OP trying it. If he gets a good night sleep and feels well when he takes it, then it is a solution for him.

                    I'm not saying that melatonin can't be dangerous, it most certainly could be as it is a hormone and has wide reaching effects. Do you have any academic refs for the adrenal crisis when supplementing at low levels that were being suggested here?

                    Edit: http://www.marksdailyapple.com/befor...e-theyre-open/
                    Mark's opinion on melatonin.
                    Last edited by lcme; 11-09-2010, 04:40 PM.

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                    • #11
                      When I tried melatonin to help with my previous insomnia problems, I had purchased it in 1 mg, 2 mg, 3 mg & 5 mg doses. I never got around to trying the 3 and 5 mg doses. Here was my experience:

                      On the first & second nights, I took one 1-mg sublingual tab, and it worked like a charm. I fell asleep within minutes and slept through the whole night.

                      On the third night, I again took one 1-mg tab, but this time, I couldn't fall asleep at all. Not only didn't I sleep that night, but I felt absolutely awful the next morning, as if I were seriously drugged.... I could barely function the whole day. (This isn't my normal experience if I miss a whole night's sleep... missing a night of sleep makes me less energetic than normal, but not barely-capable-of-basic-movement impaired...)

                      On the fourth night, I took a 2-mg dose, and it worked great. But then on the 5th night, taking a 2-mg dose didn't do anything, and I again didn't sleep at all and felt terrible the next day.

                      My conclusion: for my own body, I found that taking melatonin was a bad idea. Although it worked well for a couple of days, I appeared to build up a very quick tolerance to it that required ever-increasing doses to fall asleep. And then if I took an insufficient dose and wasn't able to sleep, it wreaked havoc on my brain and body for the next 24 hours.

                      I don't doubt that melatonin might be useful for some people, particularly on a short-term basis. I just wanted to share my own learning experiences.
                      Last edited by healthseekerKate; 11-09-2010, 05:19 PM.

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                      • #12
                        for me, 1 mg is plenty and 3 is too much. it is very individual.

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                        • #13
                          Melatonin has been a mixed bag for me, somebody recommended it to me like it was the cure all drug for insomnia so i bought a couple different brands i have only had success with one which is made by naturemade it contains 200 mg L-theanine 2.5 mg of melatonin and a couple flower extracts it works okay for the most part but if i take just plain old melatonin it doesn't do anything for my sleep i bought some melatonin in 3mg doses and i ended up taking 9 mg that night and still not sleeping had me feeling like i had been drugged the next day and couldn't sleep the next night even though i didn't take anything. i tried st. johns wort cause i heard that helps with insomnia too but it didn't really help and seemed to give me spotty vision after taking it so i quit.

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                          • #14
                            Hello,
                            Thanks for sharing you views on Melatonin . It is helpful to all of us but sometime it harmful so pls use it carefully .

                            Thanks
                            ____________
                            melatonin side effects

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                            • #15
                              I have bought melatonin in 300 mcg(microgram) tabs. One of those worked fine. Sleep would come easily. No waking up except when nature calls and I would be groggy then and easily get back to sleep. Always plan on sleeping at least 8 hours when you take it, especially in such high doses. I take two 300 mcg tabs when I use it now.
                              Beware of fake meat.

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