How Much Melatonin Should You Be Taking? And Should You Be Taking It at All?

"CGMP stands for "Current Good Manufacturing Process," which are FDA guidelines put in place for a product's safety. This includes where and how it was made, as well as what it was made of. But even with this kind of baseline, it's hard to tell what additives are used in a supplement and how that can counteract its effects or react with your body chemistry."

"For kids, he also urges speaking to a pediatrician and/or a sleep medical professional. Melatonin also can't do all the heavy lifting, and timing is crucial, as part of maintaining good bedtime habits, he also emphasizes the importance of taking it on time, at the same time, nightly. This will help establish the wind-down routine your brain follows via its circadian rhythm; as we established earlier, melatonin is supposed to lead this process."

"If you're keen on keeping melatonin in your bedtime routine, WIRED reviewer Molly Higgins tested and recommends Onnit's Instant Melatonin Spray, which comes in two flavors: mint and lavender. (She tested the latter.) The standard serving size-six oral sprays-equals 3 milligrams of melatonin, which she found immediately made her sleepy. She did find she needed to increase her dosage over time to attain the same result, but, as we established above, it's best to stay within the 10 milligram threshold."

Check for CGMP certification and supporting data before taking supplements, because CGMP (Current Good Manufacturing Process) covers FDA safety guidelines about where, how, and what a product is made of. Additives can be hard to identify and may counteract effects or interact with body chemistry. If a doctor approves melatonin, follow their advice: clinicians often recommend starting at 3 milligrams and avoiding doses above 10 milligrams; consult a pediatrician or sleep specialist for children. Melatonin requires consistent timing—taken nightly at the same time—to help establish circadian wind-down routines. Some users report Onnit's Instant Melatonin Spray (3 mg per standard serving) produces immediate drowsiness, though tolerance can develop. Diet and exercise also strongly influence sleep quality.

Read at WIRED