How long does Melatonin 10mg
stay in your system?
A 10 mg melatonin tablet — a high dose. Cochrane reviews of jet lag trials found no meaningful benefit above ~0.5 mg for circadian timing; higher doses mainly add grogginess.
Based on Melatonin half-life · 45 minutes
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A 10 mg melatonin tablet is among the highest common over-the-counter strengths, roughly ten to twenty times what circadian research identifies as effective. More is not better here: above about 0.5 to 1 mg the body clock effect plateaus, and the extra mainly adds sedation and morning grogginess.
Despite the large dose, melatonin's roughly 45-minute half-life still clears 10 mg to under 1% of its starting level within about four to five hours. The lingering heavy feeling some people report is an effect of oversedation, not of melatonin remaining in the bloodstream through the night.