Why the dose matters with melatonin
Melatonin is a hormone the body makes in the evening. Supplements contain the same molecule made synthetically. With most nutrients a higher number on the label simply means more, but with melatonin the EU ties each authorised claim to a specific amount per portion. Regulation (EU) No 432/2012 lists two:
- Melatonin contributes to the reduction of time taken to fall asleep.
- Melatonin contributes to the alleviation of subjective feelings of jet lag.
The first may be used only for a portion of exactly 1 mg, and the consumer must be told that the effect is obtained by taking 1 mg of melatonin close to bedtime. The second applies from 0.5 mg per portion. Here the label must explain that the effect is obtained with a minimum intake of 0.5 mg taken close to bedtime on the first day of travel and on the following few days after arrival at the destination.
Melatonin products by dose and form
| Product | Form | Melatonin per portion | Claim on our product page |
|---|---|---|---|
| Swanson Melatonin 500 µg | capsule | 0.5 mg | jet lag |
| Aura Herbals Melatonina Control | oral spray with lemon balm | 0.5 mg per spray, 1 mg in 2 sprays | falling asleep, jet lag |
| Life Extension Fast-Acting Liquid Melatonin | drops | 0.75 mg in 5 drops | none |
| Life Extension Melatonin 6 Hour Timed Release | timed-release tablet | 0.75 mg | none |
| Kenay Melatonin MicroActive | prolonged-release capsule | 1 mg | falling asleep, jet lag |
| NOW Foods Liquid Melatonin | drops | 1 mg in 7 drops | falling asleep, jet lag |
| NOW Foods Melatonin 1 mg Complex | tablet with niacin, magnesium and B6 | 1 mg | falling asleep, jet lag |
| Life Extension, Swanson, Yango Melatonin 1 mg | capsule | 1 mg | falling asleep, jet lag |
| OstroVit Melatonin 1 mg | tablet | 1 mg | falling asleep, jet lag |
| Osavi Melatonin with Valerian and Lemon Balm | capsule | 1 mg | falling asleep, jet lag |
| Yango Saffron with Melatonin | capsule with saffron extract | 1 mg | falling asleep |
The 0.5 mg capsule from Swanson is too small for the claim about falling asleep, so it carries only the travel claim. The two Life Extension products at 0.75 mg show no claim at all on their pages.
Capsules, drops, spray or slow release
Capsules and tablets at 1 mg are the simplest choice and usually the cheapest per day. Drops suit people who want to measure the amount themselves: seven NOW Foods drops give 1 mg, five Life Extension drops give 0.75 mg. The Aura Herbals spray goes into the throat, one spray for 0.5 mg and two for 1 mg. Kenay MicroActive and the Life Extension 6 Hour tablet are built to release melatonin gradually rather than all at once.
In the combinations, lemon balm, valerian and saffron have no authorised health claim. The NOW Foods complex also carries claims for niacin and vitamin B6, which you can read on the B vitamins page.
When to take melatonin
The labels in this category say to take it from just before bed to about an hour before. For travel, take it close to bedtime on the first day of the trip and on the next few days at the destination, at local bedtime. Taking it at the same time each evening makes the dose easier to keep track of.
Warnings worth reading before you buy
Most labels say the product is not for children, pregnant or breastfeeding women. Swanson sets the limit at 16 years and Kenay at 18. The US National Center for Complementary and Integrative Health notes that research on melatonin in pregnancy and breastfeeding is lacking, and that parents should talk to a health professional before giving melatonin to a child. Keep the bottle out of children's reach.
Melatonin can make you drowsy, so do not drive or operate machinery after taking it, and do not combine it with alcohol. If you take prescription medicines, sedatives in particular, or have a long-term health condition, ask your doctor first. If trouble falling asleep lasts for weeks, talk to a doctor rather than raising the dose.
Questions
Do you sell melatonin 5 mg?
No. Our range stops at 1 mg per portion, the amount the EU sleep claim is written for. In the EU, a 2 mg prolonged-release melatonin is authorised as a medicine, and national rules on how much melatonin a food supplement may contain differ between countries.
Which melatonin should I choose for sleep?
Look for exactly 1 mg per portion taken close to bedtime, because only that dose carries the claim about falling asleep. Beyond that, choose by form and compare the price per day.
Is 0.5 mg or 1 mg better?
For jet lag both doses qualify. For the claim about falling asleep, only 1 mg does. If you are unsure how you react to melatonin, the spray lets you start with one 0.5 mg spray.
Can I take melatonin with magnesium?
The NOW Foods complex already combines them. If you take a separate magnesium product, follow the daily dose on both labels.
Can I take melatonin every night?
The labels give a daily dose without a time limit. If you find you need it for more than a few weeks, discuss it with a doctor.
Sources
- Regulation (EU) No 432/2012 (permitted health claims)
- EU Register of nutrition and health claims
- NCCIH: Melatonin, what you need to know
- EFSA: Health claims
Content reviewed by Inese Kalniņa, dietitian.
2026-09-19
