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In a study in 100 people with AMD, supplementing with 3 mg of melatonin for 6-24 months helped protect the retina,. Doses of 0.5-10 mg per day appear to be effective, though it's best to.
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Taking melatonin as a sleep aid. This method is meant to help you fall asleep faster in a very short amount of time. Dr. Goldman suggests starting with 1 mg, and then increasing that amount by 1.
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While there is no officially recommended melatonin dose, most people who take melatonin for sleep take between 1 and 5 milligrams 30 minutes before bedtime. Melatonin supplements are sold in doses that range from 200 micrograms to 20 milligrams. Experts recommend starting with a lower dose of melatonin, such as 1 milligram or less, then.
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