Melatonin has become one of the most popular supplements in Spain for improving sleep. But many people don't know how much to take or when to take it. In this article, we explain everything about the correct melatonin dosage, what it's used for, and the best time to take it.

What is melatonin and what is it used for?

Melatonin is a hormone naturally produced by the brain's pineal gland. Its main function is to regulate the sleep-wake cycle, also known as the circadian rhythm. When it gets dark, the body increases its production; when there is light, it reduces it. This natural mechanism tells us it's time to rest.

However, many modern factors alter this production: prolonged use of screens at night, chronic stress, international travel, or simply the passage of time. After the age of 40, endogenous melatonin production progressively decreases, which can make it difficult to fall asleep or stay asleep throughout the night.

Taking melatonin as a supplement helps to:

• Reduce the time it takes to fall asleep
• Improve overall sleep quality
• Recover from jet lag more quickly
• Regulate the circadian rhythm in people with irregular schedules

Correct melatonin dosage: how much to take

One of the most common confusions is thinking that "more is better." With melatonin, the exact opposite is true. The European Food Safety Authority (EFSA) supports the effectiveness of doses as low as 0.5 mg to 1 mg to reduce the time it takes to fall asleep. Higher doses do not offer greater benefits and can cause next-day drowsiness or alter sleep architecture.

In the Spanish market, you will find supplements ranging from 0.19 mg to 10 mg per dose. Here are the general recommendations based on the objective:

• For general sleep improvement: 0.5 – 1 mg before bedtime
• For jet lag: 0.5 – 3 mg at bedtime at the destination
• For shift workers: 1 – 3 mg, adjusted to the new schedule

If you are just starting, always begin with the lowest dose and observe how your body responds. Consult a healthcare professional if you are taking other medications or have any health conditions.

When to take melatonin? Timing matters

As important as the correct dosage is the time you take melatonin. Ideally, take it between 30 and 60 minutes before going to bed, in a low artificial light environment. This mimics the body's natural signal and helps the nervous system enter a resting state.

Some common mistakes that reduce its effectiveness include:

• Taking it and continuing to use your phone or watch TV: blue light blocks its effect
• Taking it too late, when you should already be asleep
• Taking it irregularly, without always adhering to the same schedule

Consistency is key. For melatonin to help restore your circadian rhythm, it is advisable to take it at the same time every night for at least one consecutive week.

Melatonin for jet lag and night work

Two of the best-documented uses of melatonin are in treating jet lag and supporting night or rotating shift workers.

When you travel across multiple time zones, your internal clock gets out of sync with your environment. Taking melatonin at the local time of your destination—just before sleep—helps the body adapt one to two days faster than it would spontaneously. Studies suggest the effect is more pronounced on eastbound flights.

For night workers, melatonin can make it easier to fall asleep during the day. Here, darkness is essential: a completely dark environment is needed for the supplement to work correctly, as light inhibits its action even if you have ingested it.

Is melatonin safe? Possible side effects

In general, melatonin is one of the supplements with the best safety profile available on the market. At recommended doses (0.5 – 3 mg), adverse effects are rare. The most reported in scientific literature are:

• Residual drowsiness the next day, especially with high doses
• Especially vivid dreams
• Mild headache

It is not recommended for pregnant women, during lactation, or for children under 18 without medical supervision. It should also not be combined with certain medications such as anticoagulants, immunosuppressants, or benzodiazepines without prior consultation with a doctor.

An important aspect: melatonin does not cause physical or psychological dependence. You can stop taking it at any time without a rebound effect. Its goal is to help restore a healthy sleep rhythm, not to replace natural sleep.

Melatonin and magnesium: an effective combination for rest

More and more nutritionists and sleep medicine experts recommend combining melatonin with magnesium. This essential mineral helps relax the nervous system and muscles, creating the ideal physiological conditions for melatonin to act more effectively. Furthermore, magnesium deficiency is very prevalent in the Spanish population and is frequently associated with insomnia, stress, and night cramps.

If you have difficulty sleeping, it may be very helpful to explore both magnesium supplements and products specifically formulated for sleep and rest. Combining both can make a significant difference in the quality of your nightly rest.

Where to find quality melatonin in Spain?

The melatonin you find on the market can vary greatly in concentration, pharmaceutical form (capsules, drops, sublingual tablets), and quality of excipients. Choosing a trusted brand with certified raw materials makes a difference in the results.

At AndaVida, we select melatonin supplements from leading brands such as Solgar, Solaray, and Physalis, with carefully designed formulations to help you truly rest. Consult our complete selection in the sleep and rest section and find the supplement that best suits your needs. Because good rest is the foundation of everything else.