1mg vs 10mg Melatonin: Why We Went Low

Walk down the sleep aisle and you'll see melatonin gummies labeled 5mg, 10mg, even 12mg. More sounds like it should work better. The research says it's not that simple.

Here's what we found when we looked into it, and why Saffron Sleep has 0.5mg of melatonin per gummy (1mg per 2-gummy serving).

What melatonin actually does

Melatonin is a hormone your body makes in the evening, when it gets dark. It doesn't knock you out like a sedative. It works more like a signal that tells your body it's getting close to bedtime.

That matters for dosing. If melatonin's job is to send a signal, a bigger signal isn't automatically a better one.

What the studies say about dose

One of the best-known studies on this came out of MIT in 2001. Researchers gave adults over 50 a placebo or different doses of melatonin, one week at a time. The lowest dose, about 0.3mg, worked best for helping people stay asleep. The higher dose, about 3mg, worked less well and left melatonin levels raised into the next day, which some people felt as a "hangover."¹

A 2019 review of melatonin studies in older adults looked at doses from 0.5mg to 10mg. It didn't find that higher doses led to better sleep. The authors noted that doses in the 1–6mg range appeared effective, but more research is needed to pin down the lowest dose that works.²

Neither of these settles the question for everyone. People respond differently, and most studies are small. But there's no strong evidence that 10mg beats 1mg, and some evidence that more can mean feeling groggier the next morning.

The morning-after problem

Mayo Clinic lists daytime drowsiness among the most common side effects of melatonin, along with headache, dizziness and nausea. It also advises waiting at least five hours after a dose before driving.³

That's one reason we kept the dose low. If you take a sleep gummy at 11pm, you want to feel like yourself at 7am.

What's actually in the gummy can vary

There's another wrinkle. In 2023, researchers tested 25 melatonin gummy products sold in the US and published the results in JAMA. The measured melatonin ranged from 74% to 347% of what the label said. Only 3 of the 25 were within 10% of the stated amount.⁴

So a gummy labeled 10mg could contain a lot more. It's worth buying from brands that print every dose on the label and work with a manufacturer that tests their products.

Why we built the rest of the formula around other ingredients

Since we kept melatonin low, we added ingredients that are studied for helping you relax and sleep better:

• affron® saffron (28mg): a standardized saffron extract studied in adults with poor sleep.* Read our saffron guide.
• Suntheanine® L-theanine (200mg): the amino acid found in green tea.*
• PharmaGABA® (200mg) and lemon balm (300mg) for a sense of calm.*

A few practical tips

• Start low. You can always try more later, but you can't undo a groggy morning.
• Take melatonin 30 to 60 minutes before bed, not when you're already lying awake at 2am.
• Give yourself a full night of sleep, and don't drive after taking it.
• Dim the lights and put your phone away. Bright light in the evening works against melatonin.
• If you have trouble sleeping most nights, or for more than a few weeks, talk to your doctor.

The short version

More melatonin isn't necessarily better. Lower doses can work, and they're less likely to leave you groggy. That's why each Saffron Sleep gummy has 0.5mg. See the full formula.

Sources

1. Zhdanova IV, et al. Melatonin treatment for age-related insomnia. Journal of Clinical Endocrinology & Metabolism. 2001. Summary: MIT News, Oct. 17, 2001.
2. Optimal melatonin dose in older adults: a clinical review of the literature. Senior Care Pharmacist. 2019;34(7):419-431. PubMed.
3. Mayo Clinic. Is melatonin a helpful sleep aid? What should I know about its side effects?
4. Cohen PA, Avula B, Wang YH, Katragunta K, Khan I. Quantity of melatonin and CBD in melatonin gummies sold in the US. JAMA. 2023;329(16):1401-1402. Full text.

This article is for general information and isn't medical advice. Talk to your doctor before starting any supplement, especially if you're pregnant or nursing, take medication, or have a medical condition.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.