TL;DR
Melatonin dosing varies by individual; the author and sleep expert David Kuhlmann recommend consulting a clinician before starting. Kuhlmann suggests beginning at 3 mg and avoiding more than 10 mg, while noting quality and safety issues because supplements are regulated as foods, not drugs.
What happened
Julia Forbes, a certified sleep science coach and mattress tester, examined common questions about melatonin and consulted sleep expert David Kuhlmann of the American Academy of Sleep Medicine. The piece explains melatonin’s role as a hormone produced by the pineal gland that helps regulate the circadian rhythm and why people take supplements to shift sleep timing. Forbes and Kuhlmann flagged gaps in supplement oversight: in the U.S. the Food and Drug Administration treats dietary supplements as a subcategory of food rather than medicine, and brands are not tightly regulated, which can lead to inaccurate labeling or added ingredients. Kuhlmann has observed an increase in melatonin poisoning cases among children under 5. Practical guidance in the story includes consulting a doctor before starting melatonin, starting at low doses (Kuhlmann’s suggested 3 mg), not exceeding 10 mg, taking it consistently at the same time nightly, and considering non‑supplement approaches to improve sleep.
Why it matters
- Supplement regulation: melatonin products are evaluated as food, not medicine, which can allow variable quality and unexpected additives.
- Safety concerns: clinicians have reported rising melatonin poisoning cases in very young children, underscoring risks in households with kids.
- Dosing uncertainty: effective doses vary by person, and excessive amounts could carry risks; expert guidance favors starting low and avoiding high doses.
- Interactions and side effects: melatonin can interact with medications or cause side effects such as gastrointestinal upset, so medical oversight is advised.
Key facts
- Melatonin is a hormone produced by the pineal gland that helps regulate the body’s circadian rhythm.
- The article’s author is not a doctor but is a certified sleep science coach and consulted David Kuhlmann of the American Academy of Sleep Medicine.
- Kuhlmann recommends patients start melatonin at 3 milligrams and advises not taking more than 10 milligrams.
- The U.S. Food and Drug Administration evaluates dietary supplements as a subcategory of food, not as medications.
- Clinicians have reported an uptick in melatonin poisoning cases over the past decade, primarily in children under age 5.
- Consumers should check for Current Good Manufacturing Practice (CGMP) certification as one indicator of manufacturing standards.
- A WIRED reviewer tested Onnit’s Instant Melatonin Spray: six oral sprays equal 3 milligrams, and the reviewer reported initial sleepiness and later needing a higher dose to get the same effect.
- Timing and consistency matter: taking melatonin at the same time nightly can help establish a wind‑down routine tied to circadian timing.
- Non‑supplement strategies recommended include diet, exercise, limiting caffeine (the author suggests avoiding it after early afternoon), reducing device use before bed, and using sound machines or improving the sleep environment.
What to watch next
- Trends in pediatric melatonin poisonings and related clinical guidance.
- Industry and regulatory responses to product quality concerns, including CGMP adoption or enforcement actions.
- Any shifts in medical practice or policy proposals about making melatonin prescription-only versus over-the-counter access.
Quick glossary
- Melatonin: A hormone produced by the pineal gland that helps regulate sleep-wake cycles and circadian rhythm.
- Circadian rhythm: The body’s internal 24‑hour clock that coordinates sleep, wakefulness, and other physiological processes.
- CGMP (Current Good Manufacturing Practice): FDA guidelines that set baseline standards for how a product is manufactured, including controls on facility practices and recordkeeping.
- Dietary supplement: A product taken by mouth that contains dietary ingredients such as vitamins, minerals, herbs, or amino acids; in the U.S., these are regulated as a subcategory of food.
Reader FAQ
How much melatonin should I take?
Kuhlmann recommends starting at 3 mg and advises not exceeding 10 mg; you should consult your doctor for personalized guidance.
Is melatonin safe?
Safety is context-dependent. The article notes possible side effects and interactions and emphasizes that supplements are not regulated like medications.
Can children take melatonin?
The piece urges consulting a pediatrician or sleep specialist; it also reports an increase in melatonin poisoning cases among kids under age 5.
Are there alternatives to melatonin for better sleep?
Yes. The author highlights sleep hygiene, diet and exercise, limiting caffeine (suggested to avoid after early afternoon), reducing device use before bed, sound machines, and improving the sleep environment.
JULIA FORBES GEAR DEC 28, 2025 8:09 AM How Much Melatonin Should You Be Taking? Many people rely on the sleep aid melatonin to help them get a more restful…
Sources
- How Much Melatonin Should You Be Taking? (2026)
- Melatonin Dosage: How Much Melatonin Should I Take?
- Common questions about melatonin – –
- Melatonin Dosage Guide: Doses for Adults and Children
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