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A typical cigarette delivers about 1–2 mg of nicotine to the smoker, while the tobacco itself contains much more.

For sleep onset, start with 0.5–1 mg melatonin 30–60 minutes before bed; many adults do well in the 1–3 mg range.

For most adults, melatonin dose safety sits at 0.5–5 mg nightly, starting low and raising only with clinician guidance.

Try 100–200 mg elemental magnesium (as glycinate) 30–60 minutes before bed, staying under the 350 mg/day supplemental upper limit.

Most adults use 100–200 mg elemental magnesium from glycinate daily; do not exceed 350 mg/day from supplements unless your clinician directs.

For occasional constipation, typical liquid doses range from 6.5–10 fl oz (192–296 mL) once, taken with water.

For lysine and cold sores, adults often take 1,000 mg daily for prevention and up to 3,000 mg/day briefly during outbreaks.

For water-like liquids, one teaspoon equals about 5,000 milligrams; powders vary by density and packing.

In unit conversion, 5,000 micrograms equals 5 milligrams; divide micrograms by 1,000 to get milligrams.

In unit terms, 500 micrograms equals 0.5 milligrams.