Melatonin for sleep supplements have certainly been proven to have a number of positive side effects, such as producing a more relaxing and comfortable sleep in people suffering from sleep disorders. But, the information from various studies does not establish a single specific dosage for melatonin side effects to have maximum efficacy. The disagreement between the researches has left doctors and healthcare specialists no other option than to propose a trial-and-error dosing strategy for each individual taking the supplement.

What is Melatonin?

Melatonin is a natural hormone produced in humans by the pituitary gland. Its chemical identity is N-acetyl-5-methoxytryptamine. The primary function of melatonin is known to be the regulation of the circadian rhythm of the sleep-wake pattern.

Melatonin sleep is found in all mammals and a number of plant species, and it has been researched widely as a human dietary supplement. Different tests have purported that melatonin treatment may reduce sleep disorders, enhance memory, improve fertility in women, cure migraines, treat mood disorders and lower the risk of cancer. Melatonin side effects are listed usually on the supplement as well.

Melatonin for sleep Dosing

The controversy about the appropriate dosage for melatonin is due to the fact that every study carried out on the hormone has demonstrated different results for an effective dose. One study undertaken in Sao Paulo, Brazil shows that the optimum dose is 10 mg, and patients taking 10 mg daily experienced marked sleep advantages with a minimum of adverse side effects.

More recent studies, for example the comparative study on the optimal dosage for melatonin sleep performed at the University of Zurich showed that lower doses may be simply as effective as higher doses. Study members taking only 0.5 mg per day showed almost as many benefits as those taking 5 mg per day.

Melatonin Dosage Methodology

Because of the variations in the studies, the officially recommended method for determining melatonin dosage needed by an individual is to start with a low dose of 0.5 mg once daily. If no benefits are experienced, the dose can be increased by 0.5 mg per day until results are readily apparent. Some people do not experience improved sleep and other benefits until they reach 5 mg daily or more, but most doctors say that a person should not take a higher dose than is required.

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