What is the ideal melatonin dose for an adult woman?

The ideal melatonin dose for an adult woman, as discussed by Andrew Huberman, is generally lower than what many supplements provide. High doses can cause hormonal disruptions and various health issues. In a conversation with Matthew Walker, they highlighted that melatonin supplements often contain significantly more melatonin than what is stated on the label, sometimes up to several hundred percent more, raising concerns about overdosing 1.

It's suggested to consider starting with lower doses and be mindful of the potential effects on the reproductive system and other hormones 1. Always consult with a healthcare provider before deciding on the dose.

When discussing melatonin dosage, Andrew Huberman and Matthew Walker highlighted that many melatonin supplements on the market contain doses that are much higher than what is physiologically normal. They emphasize that the optimal doses for sleep benefits are typically around 0.1 to 0.3 milligrams. Many products, on the other hand, offer doses ranging from 1 to 20 milligrams, which are far higher than the body naturally expects, potentially leading to adverse effects 1 2.

Specifically, Dr. Walker noted that supplement concentrations often far exceed the necessary amount, sometimes by a factor of 10 to 20 times the effective dose 2. Therefore, starting with a low dose, such as around 0.3 milligrams, is advisable, and it's important to consult a healthcare professional to tailor the dosage to individual needs.

The effects of melatonin usually start about 1 to 2 hours after it begins to rise in the body naturally. Typically, the release of melatonin starts as dusk approaches due to reduced light exposure, which signals the brain to ease off the "brake pedal" controlled by light 1 2.

When taking melatonin as a supplement, the onset can be influenced by the form and dosage, but it generally aligns with this natural timeframe of 1 to 2 hours 2 1.