Melatonin

Sleep & relaxation

Function & benefits

Melatonin contributes to reducing the time it takes to fall asleep and to alleviating the subjective feelings of jet lag (EFSA-authorised claims at 0.5–1 mg).

Dosage & how to use

Recommended dose	0.3–1 mg (start with the lowest effective dose)
Best time to take	30–60 minutes before bed
Frequency	As needed

Important warnings

Legal note (Netherlands): doses above 0.3 mg are classed as a medicine and are not sold as a food supplement

Do not drive or operate machinery after taking it

Not for pregnant or breastfeeding women or children without medical supervision

Drug interactions

It interacts with sedatives, antidepressants, blood pressure medicines and blood thinners (it may prolong bleeding time).

Scientific references

EFSA Journal 2010;8(2):1467 (melatonin and jet lag)
Dutch Medicines Evaluation Board (CBG-MEB): melatonin

View in the supplements guide

Related supplements

📚 Published sources and research: European Food Safety Authority (EFSA) • National Institutes of Health (NIH - ODS) • PubMed / Cochrane databases

Content last updated: 17 October 2026 · Based on published sources and research (EFSA / NIH / PubMed)

⚖️ Medical disclaimer: The information and data provided here are for health education and nutritional guidance only. They are not a medical diagnosis and never replace a direct consultation with your doctor or pharmacist. Always consult your doctor before starting any supplement, especially during pregnancy or breastfeeding or when taking long-term medication.