Although long known to be helpful for sleep, lately I've been recommending higher doses of melatonin because of its numerous other benefits. I personally take Melatonin EP120™ 10 MG sustained-release melatonin each night, and 10 mg is the dose I now recommend. Not only does it help sleep, but it also seems to improve autonomic function, with an associated decrease in nighttime acid reflux. This benefit has also been demonstrated in a number of studies.
Now another study shows that the higher 10-15 mg melatonin dose also improves mood, quality-of-life, and even helpfully balances cortisol levels in those with fatigue, insomnia, brain fog, and widespread discomfort.
Doses of 3, 6, 9, 12, and 15 mg were used in the study. The 9 mg dose was enough to begin to improve overall quality-of-life in those with severe fatigue, discomfort, insomnia, and cognitive dysfunction. At 12 mg, people found that their mood also approved. 15 mg was often the most effective dose. Nighttime urinary cortisol levels (which must be low to be able to sleep) were also helpfully decreased with the treatment. Using 15 mg of melatonin, pain decreased by about 40%. Anxiety also decreased considerably.
It took about 10 days at a given dose to fully see the benefits.
Start with the Melatonin EP120 sustained-release 10 mg tablets (by EuroPharma). Take one nightly for two weeks. Then increase to 1.5 tablets a night (simply break one tablet in about half) for another two weeks to get the 15 mg dose, and see what dose works best for you.
At less than $0.20 per tablet, this may be one of the best values available in your therapeutic arsenal :-)
Love and blessings,
Jacob Teitelbaum, M.D. is one of the world's leading integrative medical authorities on fibromyalgia and chronic fatigue. He is the lead author of eight research studies on their effective treatments, and has published numerous health & wellness books, including the bestseller on fibromyalgia From Fatigued to Fantastic! and The Fatigue and Fibromyalgia Solution. Dr. Teitelbaum is one of the most frequently quoted fibromyalgia experts in the world and appears often as a guest on news and talk shows nationwide including Good Morning America, The Dr. Oz Show, Oprah & Friends, CNN, and Fox News Health.