Categories: Sleep

Finding Your Optimal Melatonin Dose

Bo Martinsen, MD
May 16, 2017

Melatonin is a molecule indispensable for life. Found in most plants and living organisms, melatonin contributes to a wide range of functions in the body, working as an antioxidant, hormone, and anti-inflammatory agent.

In spite of its varied benefits, melatonin is still best known for its role in improving sleep and reducing jet lag. And after testing the combination of Omega Cure® with melatonin for several years now, we have a good idea of how this combination works for our customers in terms of sleep effects.

I want to share what we have learned to date with you and compare our experience to the findings discussed in a comprehensive melatonin review published only a few days ago.

How Much Melatonin Do You Need?

The dose necessary to get benefits from omega-3 fatty acids has always appeared to be relatively stable. For an adult with chronic inflammation, studies routinely suggest the optimal dose ranges from 3000 to 4000 mg of EPA/DHA omega-3 per day (1).

But when it comes to melatonin, there are huge variations from one person to another. Studies use anywhere between 1 – 100 mg of melatonin per day to document clinical effects. Furthermore, it appears that the same dose given to individuals can have very different outcomes. Consider, for instance, one study, which found that the same 10 mg melatonin dose given to a group of people could cause over 50 times higher levels of melatonin in the blood from one person to the next (2).

We have noticed the same dose discrepancy in feedback from our customers. Some people are knocked out or show signs of having gotten too high a dose with only 1 mg. Others say they only feel effects with 15 mg or more of melatonin a night. In spite of the variation, however, around 60% of our customers find that 5 mg works best, while the rest divide evenly between the higher and lower doses.

The dose variation will constitute the biggest challenge for melatonin research in the future since most clinical trials typically use one fixed dose. This may mean that a large number of participants will either get too high or too low a dose, impacting the results of the study.

The good thing though is that melatonin seems to be safe even in people who may be taking too high a dose for their needs. Studies routinely use between 20 – 100 mg/day with no safety concerns (3).

Why Do People Need Different Doses of Melatonin?

The pineal gland naturally produces melatonin to help regulate our sleep cycles. And because melatonin is naturally produced in the body, the melatonin dose a person may need is influenced by a number of factors, including age, genetics and the number of melatonin receptors in the cell.

Factors like diet may also make a difference, especially since certain foods, including tomatoes, olives and walnuts, contain notable amounts of melatonin (4). Lifestyle and medication use also play a role. For example, beta-blockers are known to knock out the body’s melatonin balance and influence sleep negatively (3). Similarly, light pollution and exposure to electronics at bedtime can shut down the body’s natural melatonin secretion (5).

To make matters more complicated, the bioavailability of consuming melatonin tablets is famously low, ranging from 3 to 33 percent (2). And the bioavailability can be influenced by other factors, like the amount of enzymes breaking down the molecule and the amount of liquid present when the melatonin is absorbed (6).

Regulating sleep is only a small part of what melatonin does. In this video, we discuss the science of melatonin and how its functions are deeply tied to the benefits of omega-3 fatty acids.

What Are the Benefits of Melatonin for Sleep?

Studies consistently show that melatonin can help you fall asleep faster and sleep more effectively – but not necessarily increase total sleep time.

In Xie et al’s review, the scientists discuss REM sleep behavior disorder (RBD), which is characterized by abnormal, often violent body movements during sleep. Here they report major benefits from taking melatonin, including a decrease in muscle tension during REM sleep (3).

For people who have been trying Omega Restore, partners have noticed similar body calming effects, even in non-RBD people. Partners frequently report their significant other now sleep with less movement and tossing around, as well as snore less and breathe more quietly.

Are There Side Effects to Getting Too Much Melatonin?

If a person gets too much melatonin, they may experience some unpleasant effects. Customers report that if they get too high a dose, they might wake up early, wake up frequently during the night, or in a few cases, not to sleep at all. Vivid dreams or nightmares are other symptoms.

On the positive side, these are not long term effects, and only impact that day. In addition, the effects are strongly dose dependent. If a person gets too high a dose, we regularly see that reducing the dose will also diminish the side effects.

Since your sleep is influenced by more than melatonin, don’t give up after just one night if you don’t experience the desired effects immediately. We recommend trying your starting dose for 5 – 7 days before determining whether you need to adjust the amount of melatonin.

Finding the Right Melatonin Dose with Omega Restore

Working with customers has made me formulate this general guideline to finding your optimal Omega Restore dose:

~ If you get too high a dose — meaning, you experience frequent or early waking, or nightmares — then reduce the dose. While you are experimenting with finding the optimal dose for you, you can reduce the dose by taking half a vial.

~ If you do not feel any difference for your sleep pattern, increase the dose.

When you find the best dose for you, you should wake up feeling refreshed in the morning, plus feel less stressed and tired during the day. And when you have found this personal ‘best’ dose, there doesn’t seem to be much change over time.

Personally, I increase my nightly dose while traveling internationally. This seems to take away any jet lag issues. If I feel after some time that Omega Restore seems to work less, then I skip taking the vial for a few days for the body to break down any surplus.

If you have questions about using Omega Restore or finding your right dose, give us a call at 866.414.0188 or leave a comment below.

For More Restful Sleep and Energy

Experience the synergy of omega-3s plus melatonin.

Learn More


1. Carol J. Fabian, Bruce F. Kimler, Stephen D. Hursting. Omega-3 Fatty Acids for Breast Cancer Prevention and Survivorship. Breast Cancer Research : BCR. 2015;17(1):62. doi:10.1186/s13058-015-0571-6.

2. Lars Peter Holst Andersen LP, Ismail Go, Jacob Rosenberg, Russel J. Reiter. Pharmacokinetics of Melatonin: The Missing Link in Clinical Efficacy? Clinical Pharmacokinetics (2016) 55:1027–1030. DOI 10.1007/s40262-016-0386-3.

3. Zizhen Xie et al. A Review of Sleep Disorders and Melatonin. Neurological Research (2017) 0:1-7.

4. Katri Peuhkuri, Nora Sihvola, Riitta Korpela. Dietary Factors and Fluctuating Levels of Melatonin. Food & Nutrition Research 56 (2012): 10.3402/fnr.v56i0.17252.

5. Russel J Reiter. “Melatonin’s role in Cancer.” Department of Cellular and Structural Biology – University of Texas.

6. Lars Peter Holst Andersen et al. Pharmacokinetics of Oral and Intravenous Melatonin in Healthy Volunteers. BMC Pharmacology and Toxicology (2016) 17:8. DOI: 10.1186/s40360-016-0052-2

Bo Martinsen, MD

Dr. Martinsen is an omega-3 specialist, innovator, and advocate for natural foods. As co-founder and CEO of Omega3 Innovations, he has created multiple patented technologies for medical devices designed to improve consumer compliance. He is also the creator of several medical food products that combine dose-effective ingredients of omega-3 fish oil with soluble fibers and other nutrients. Before Omega3 Innovations, Dr. Martinsen practiced medicine in Norway for 20 years. During his career, he also served as a medical consultant to large international corporations, focusing on stress management and synergistic medicine.

View Comments

  • I was interested in learning if taking melatonin daily decreases your bodies own natural production of melatonin over time?

    • It's a good question. Looking at the research, studies show that people's sleep patterns return to their pre-treatment base levels after they stop taking melatonin, indicating the body's natural melatonin level is not impacted in the long-term. In addition, most studies and reviews note that melatonin does not cause any withdrawal or dependence symptoms, unlike other sleeping agents.

  • I have been on the Omega Restore with 5mg of melatonin. I have noticed no difference with my sleeping pattern. I wake up often. I have found that when I take the dose that in an hour I am ready for sleep. I need to re-order and I am not sure whether I should order a higher dose and also some with the 5mg. I would be very grateful if you could assist me I need to order soon and don't want to run out.
    Many thanks

    • Hi Carol, Thank you for sharing this with us. We'd be happy to help sort out the best dose for you. Someone from our team will be in touch today. We look forward to continuing the conversation!

Leave a Reply

Your email address will not be published. Required fields are marked*

Recent Posts

Tags: cardiovascular healthCognitive Functioningmental healthOmega CookieOmega Cureomega-3 doseomega-6

Could the Omega-3 Index Be More Important than Cholesterol?

Anne-Marie Chalmers, MD
Tags: anti-reflux medicationjoint painOmega Cureomega-3 supplements

What’s the Best Time to Take Your Fish Oil Supplement?

Bo Martinsen, MD
Tags: bleeding tendenciesOmega Cureomega-3 fish oilomega-3 supplementsstroke prevention

Is It Safe to Take Fish Oil Before Surgery & Medical Procedures?

Anne-Marie Chalmers, MD
Tags: cod liver oilDHAEPAfish oil capsulesfresh fish oilkrill oilOmega Curerancid fish oilsalmon oilvitamin Avitamin-D

Why the Source of Your Omega-3 Fatty Acids Matters

Bo Martinsen, MD
Tags: fresh fish oillowering cholesterol levelslowering triglyceride levelsOmega CureOmega Cure Extra Strengthrancid fish oil

Fresh Fish Oil: Why It Matters to Your Health

Anne-Marie Chalmers, MD
Tags: healthy travelingOmega CureOmega Cure Extra Strengthomega-3 doseomega-3 supplements

Omega Cure vs. Omega Cure Extra Strength: What’s the Best Omega-3 Product for Me?