The only authorised claims about sleep
Under Regulation (EU) No 432/2012, two claims apply to melatonin:
- 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 when a portion contains exactly 1 mg of melatonin, and the buyer must be told that the effect is obtained by consuming 1 mg close to bedtime. The second applies from 0.5 mg per portion, with the information that the effect is obtained with at least 0.5 mg close to bedtime on the first day of travel and for a few days after arrival. This is why a 1 mg melatonin product and a 0.5 mg product are not the same on this page.
Ingredients without an authorised claim
Valerian, lemon balm, saffron, chamomile and hops have no authorised EU health claim, so we do not link them to sleep, calm or relaxation. Magnesium, vitamin B6 and niacin have authorised claims about tiredness, the nervous system and psychological function, but none about sleep itself. We describe products with these ingredients by amount and form only.
Sleep products by type
| Type | Products | Melatonin per portion | Authorised claim on the product |
|---|---|---|---|
| Capsules and tablets, 1 mg | Life Extension, Swanson, Yango, OstroVit; Kenay MicroActive in prolonged release | 1 mg | falling asleep and jet lag |
| Melatonin with other ingredients | NOW Foods with niacin, magnesium and B6; Osavi with valerian and lemon balm; Yango with saffron | 1 mg | falling asleep (melatonin); the added herbs have none |
| Drops and spray | NOW Foods liquid, Aura Herbals spray, Life Extension liquid | 1 mg (NOW Foods); 0.5 mg per spray, 1 mg in two (Aura); 0.75 mg in 5 drops (Life Extension) | depends on the dose: 1 mg for falling asleep, 0.5 mg and above for jet lag only |
| Lower dose | Swanson 0.5 mg capsule; Life Extension 0.75 mg timed release | 0.5 mg; 0.75 mg | jet lag only (Swanson 0.5 mg); none shown for the 0.75 mg product |
| Valerian | Swanson valerian root 475 mg; Swanson valerian, chamomile and hops | none | none |
Which form of melatonin to choose
Capsules and tablets of 1 mg are the simplest and usually cheapest per day. Drops let you measure the amount yourself, and the spray goes into the throat. Prolonged-release products are made so that melatonin is released gradually. Compare the melatonin per portion first, since only the portion with exactly 1 mg carries the claim about falling asleep, and then compare the price per day. See the melatonin page for every product and dose.
Warnings on the labels
Most labels say that melatonin is not for children, pregnant or breastfeeding women. Melatonin can cause drowsiness, so do not drive or operate machinery after taking it and do not combine it with alcohol. Some labels advise talking to a doctor first if you take sedatives, immunosuppressants or anticoagulants, or have an autoimmune or depressive disorder. Valerian can also cause drowsiness and the labels advise against use in pregnancy and breastfeeding. More on valerian is on the valerian page, and magnesium is on the magnesium page.
Frequently asked questions
Which sleep supplement has an authorised EU claim?
Only melatonin: the claim about falling asleep for exactly 1 mg per portion, and the one about jet lag from 0.5 mg.
Does valerian help you sleep?
The EU has not authorised a claim for valerian, so we cannot say that it does.
How much melatonin should I choose?
For the sleep claim, 1 mg per portion, taken close to bedtime. For jet lag, 0.5 mg or more. Our range does not go above 1 mg.
Can I combine melatonin with valerian?
Both can cause drowsiness. Read both labels and ask a doctor or pharmacist if you take other medicines.
What if I still cannot sleep after a few weeks?
See a doctor. A supplement is not a substitute for finding the cause, and raising the dose does not change the claim.
Sources
- Regulation (EU) No 432/2012 (authorised health claims)
- EU Register of nutrition and health claims
- NCCIH: Melatonin
- NCCIH: Valerian
- EFSA: Health claims
Content reviewed by Inese Kalniņa, dietitian.
2026-10-07