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Melatonin is generally considered safe for short-term use in adults and children, but recommended age limits and dosages vary depending on the specific circumstances and individual health needs. For children, melatonin is often used to address sleep disorders, but it should be done under the guidance of a healthcare provider. There is no universally agreed-upon minimum age for melatonin use, but it is typically recommended for children aged 3 and older when necessary and prescribed by a doctor.
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For adults, melatonin is widely used to manage sleep disorders, jet lag, and shift work sleep disturbances. The dosage of melatonin can vary significantly based on the individual's needs, age, and the specific sleep issue being addressed. Generally, doses between 0.5 mg and 5 mg are common for adults. Starting with a lower dose, such as 0.5 mg to 1 mg, is often recommended to assess tolerance and effectiveness. The dose can be gradually increased if needed, but it is generally advised not to exceed 10 mg per day to avoid side effects.
In children, the typical starting dose is usually lower, often between 0.5 mg and 1 mg, taken 30 to 60 minutes before bedtime. The dose can be adjusted based on the child's response and the guidance of a healthcare provider, with a common upper limit being around 3 mg to 5 mg per day, although some clinical circumstances might warrant higher doses under medical supervision.
To minimize the risk of side effects such as nausea, headaches, dizziness, and daytime drowsiness, it is important to use the lowest effective dose of melatonin. Individuals should avoid taking melatonin with other medications that can cause drowsiness unless directed by a healthcare provider. Long-term use of melatonin should be monitored by a healthcare professional to ensure safety and effectiveness. As with any supplement, consulting with a healthcare provider before starting melatonin, especially for children or those with underlying health conditions, is recommended.