Melatonin - How Is It Taken?

How Is It Taken?

Melatonin is sold over the counter as a dietary supplement. It is available in pill form (tablets or capsules), as a cream or tea, or as a lozenge that can be dissolved under the tongue. Time-release capsules are also sold. Such capsules release the melatonin slowly over time after the dose is ingested. Manufacturers provide a range of doses. A person should consult a physician about the proper dose and how long to take the supplement as results can vary for each individual. Typical doses fall in the range of 0.1 milligram to 10 milligrams. However, a noticeable difference in effectiveness usually is not seen in doses over 5 milligrams. A person normally takes melatonin only a few days at a time.

The time of day that the supplement is taken also plays an important role in melatonin's effectiveness. Usually, melatonin is taken right before bedtime. Taking melatonin during the day has minimal effect other than drowsiness. In the treatment of jet lag, it is recommended that melatonin be taken on the day of travel and then for a few days after arrival at the destination.