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Posted by u/marathon_mike·

What's the deal with melatonin doses? 0.3 vs 3 vs 10 mg?

TL;DR: Looking for insights on melatonin dosing: is 0.3 mg effective or do I need to go higher?

I've been reading a lot about melatonin for sleep support, especially since I'm ramping up my training for a marathon. Some sources say lower doses like 0.3 mg are effective, while others recommend the standard 3 mg or even up to 10 mg. I'm skeptical about just throwing a bunch in my system without understanding the science behind it. What have you all experienced? Does higher mean better, or is there a sweet spot that actually works? I'm trying to find the most effective dose without messing with my sleep cycle or feeling groggy the next day.

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u/macrocounter98·

Honestly, a lot of research shows that lower doses can be just as effective, if not more so, than higher doses. A study published in the Journal of Clinical Sleep Medicine found that doses as low as 0.3 mg improved sleep quality for some people. Higher doses can lead to grogginess and disrupt your sleep cycle, which you definitely want to avoid, especially while training.

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u/fitnurse_99·

I completely agree with that! As a nurse, I often tell patients to start low and go slow. For most people, 0.5 to 3 mg is usually effective. And since melatonin is a hormone, it can definitely mess with your system if you're not careful. Always best to check with a healthcare provider first.

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u/depressedlifter·

i tried melatonin for the first time last year after having insomnia for like a month. Took 10 mg like a fool because I thought more was better, and man, did i feel like a zombie the next day. Lesson learned. Now i stick to 3 mg and it works like a charm. Keep it simple, folks.

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u/marathon_mike·

Yep, I've experienced the same thing. When I was ramping up my mileage for my last marathon, I tried different doses and found that 3 mg worked perfectly for me. It helps me fall asleep quicker without feeling groggy the next day, which is crucial for those early morning runs

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u/strongest_grandma·

My husband always jokes that he's just one melatonin away from being a bear hibernating all winter! But in all seriousness, I've seen some folks rave about 0.3 mg, especially for occasional sleepless nights. Everyone's body reacts differently, so maybe you need to experiment a bit. Just remember, if you find yourself feeling hungover from sleep, it might be time to scale back

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