200-Count Natrol Melatonin 5mg Fast Dissolve Tablets (Strawberry) Expired

The amount the body naturally produces is considered the therapeutic dose (0.1mg - 0.5mg but often 0.3mg). However, with all melatonin supplements studies have shown the actual amounts can vary significantly from the label. Even in cases where the labels are accurate (seems to be accurate for most Natrol melatonin tested by Labdoor), one has to consider the effective dose you really get from taking a 5mg, 3mg, etc. after first pass metabolism, absorption %, and actual bioavailability.

Some studies have shown the absorption To be anywhere from 10% to 50% of what's on the label. Perhaps that's why 2.5, 3, or 5mg work great for some people because the effective dose ends up being much less than what's on the label.

Most recommend starting with the lowest dose (say 300mcg = 0.3mg) and increasing slowly until you find the the lowest dose that works for you. The higher the dosage, the more likely one is to have side effects. Up to 5mg has been shown to not interfere with your natural melatonin production and most doctors won't recommend exceeding 10mg for sleep. Higher doses are used sometimes in conjunction with chemotherapy and such but it's generally considered safe even at much higher doses, but everyone is different and many people probably don't need as much as they are taking to achieve the same result.

There's also a FDA approved drug ramelteon that you can speak to your doctor about for long term use that acts like melatonin by targeting melatonin receptors if you don't trust the quality of supplements. It's been shown to not have any dependency, major side effects, and doesn't impact seratonin, gaba, dopamine etc like most sleeping prescriptions do.

0.3 mg is better

I always find these discussions informative and amusing. Some people claim that 20mg is fine and others claim that all you need to do is lick the pill.