Dr. Pendleton's Note
30mg is on the higher end of melatonin dosing, intended for people whose circadian rhythm is significantly disrupted — shift workers, frequent travelers, or those rebuilding sleep architecture after illness. Most adults can start lower; I recommend starting at the lowest effective dose and titrating up only if needed. Used correctly, melatonin is one of the most-studied sleep-supporting compounds we have. Used carelessly, it can mute your body’s natural rhythm signals — start small, sleep well.

