Most adults start with 0.5–1 mg of melatonin 30–60 minutes before bed; many do fine at 1–3 mg for short-term sleep support.

Most healthy adults need 310–420 mg of magnesium per day from food and supplements; keep supplemental magnesium at or below 350 mg unless advised.

Ashwagandha dosage for adults usually falls between 120–600 mg daily, depending on extract strength, goal, and tolerance.

For lactation, no standard milk thistle dose exists; small trials used silymarin 420 mg/day with mixed results.

Most studies use 140 mg milk thistle extract, 2–3 times daily, standardized to 70–80% silymarin.

Adults often use 3–14.5 g of milk thistle seed powder per day, split into 2–4 doses; avoid more than 4 g in a single dose.

For milk thistle, typical intake is 200–420 mg silymarin per day from 70–80% extract, split into 2–3 doses.

During weaning, aim for 24–32 fl oz of breast milk or formula at 6–12 months, then about 16–24 fl oz of milk per day from 12–24 months.

Most adults can enjoy 1–2 cups of milk tea daily while keeping caffeine and added sugar within health limits.