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Sleep & calmModerate evidence

Melatonin

Also known as: sleep hormone

Melatonin is a hormone the body produces in the evening darkness that signals it is time to sleep. As a supplement it mainly helps with falling asleep and shifting the body clock.

What it is used for

  • Falling asleep faster with 1 mg before bed (EFSA-authorised claim) – moderate evidence
  • Relief of jet lag with 0.5 mg (EFSA-authorised claim) – strong evidence
  • Shift work – weak evidence
  • Sleep duration and depth – weak evidence

Forms and how they differ

tablets

common immediate-release form

spray and drops

fast onset, easy fine dosing

gummies

watch the sugar and less precise content

prolonged-release

a medicine in some countries, intended mainly for older adults

When to take it

30–60 minutes before bed; for jet lag, before bedtime at your destination.

Pairs well with

Works best with darkness, no screens and a regular bedtime; optionally with magnesium.

Do not combine / separate

Do not combine with alcohol, sleeping pills or sedatives without consulting your doctor.

Watch out for

Not suitable in pregnancy, breastfeeding or for children unless a doctor advises it. If you have an autoimmune disease, epilepsy, depression, liver disease or take medicines (e.g. blood thinners, diabetes or blood pressure drugs), consult your doctor.

Safety

Do not drive or operate machinery after taking it. Less is often more – do not exceed the label dose.

Practical tip

Start with the lowest dose – 0.5–1 mg is often enough and you wake up without a heavy head.

Products containing Melatonin 7

Melatonin 0.5 mgmelatonin · 0.5 mg / capsuleSleepAntioxidant
Melatonin melatonin + lemon balm extract 1 mgmelatonin + lemon balm extract · 1 mg / servingSleepAntioxidant
Melatonin 1 mgmelatonin · 1 mg / tabletSleepAntioxidant
Melatonin + herbs+ herbsSleepAntioxidant
MelatoninSleepAntioxidant
Melatonin 0.49 mgliposomal · 0.49 mg / servingSleepAntioxidant
Melatonintimed releaseSleepAntioxidant
How to read the evidence rating
Strong evidenceModerate evidenceWeak evidenceNo evidence

Strong = several good human studies or official recommendations; moderate = promising but smaller studies; weak = few studies or mixed results; no evidence = claims not confirmed.

Combination check

Select the supplements you take and, if relevant, your medicines. We show what interferes, what needs a time gap and what to watch out for.

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From the same group

5-HTPWeak evidenceApigeninWeak evidenceCBDWeak evidenceChamomileWeak evidenceGABAWeak evidenceL-theanineWeak evidence
Important notice

This information is educational and does not replace advice from a doctor or pharmacist. We do not give medicine dosages. Supplements are no substitute for a varied diet; if pregnant, breastfeeding, ill or on medication, consult a doctor first.