A safe melatonin dosage is the lowest effective amount that helps you fall asleep without creating negative effects. In general, a dosage of 0.2 to 5 mg is regarded as a safe beginning point. Higher doses may be required for people who experience problems sleeping at low doses or those who want more profound sleep benefits. Melatonin is found in many products today, including pills, powders, and liquids. Before taking any form of melatonin, please read the labeling carefully to make sure you know what the product contains and how much it contains. Too much of anything can be harmful; therefore, start with a small dose and increase it over time if needed.