Melatonin
What melatonin is, why supplements with it are sold in Estonia only up to 1.95 mg, how much people take and who it is not for.
- Melatonin contributes to the reduction of time taken to fall asleep.
- Melatonin contributes to the alleviation of subjective feelings of jet lag.
For falling asleep faster the beneficial effect is obtained with 1 mg close to bedtime. For jet lag, at least 0.5 mg close to bedtime on the first day of travel and on the following few days after arrival.
A varied and balanced diet and a healthy lifestyle are important.
What it is
Melatonin is a hormone the body makes itself, mostly in the dark, in the evening and at night. Supplements use synthetic melatonin identical to the natural one.
Melatonin has two authorised claims in the European Union — listed above: falling asleep faster with 1 mg taken close to bedtime, and easing the feeling of jet lag with at least 0.5 mg.
Why we stop at 1.95 mg
In Estonia melatonin is sold as a food supplement up to 1.95 mg per serving. Products of 3 mg and more are registered as medicines and sold in pharmacies. So every melatonin product above that dose is taken off sale here automatically, even if the supplier offers it.
If a pack says 0.3 or 0.5 mg, the falling-asleep claim does not apply to it — that one needs 1 mg; the jet lag claim applies from 0.5 mg.
How it is taken
Melatonin is usually taken 30–60 minutes before bed. For jet lag, close to bedtime on the first day of travel and for a few days after arrival. Do not drive or operate machinery after taking it, and do not combine it with alcohol.
Who it is not for
Melatonin is not intended for children or for pregnant or breastfeeding women. People taking sleeping pills, antidepressants, blood thinners or blood-pressure medicines must ask a doctor first. If sleep problems last, see a doctor: a supplement does not replace an examination.
Frequently asked questions
Why is there no 3 mg or 5 mg melatonin in the shop?
In Estonia such doses are medicines, sold by pharmacies. As a food supplement we may only sell melatonin up to 1.95 mg per serving.
How long before bed should melatonin be taken?
The EU-authorised claim refers to 1 mg taken close to bedtime. Usually that means 30–60 minutes.
Can melatonin be taken every day?
Follow the advice on the pack. If sleep difficulties continue, discuss them with a doctor.
Can melatonin be taken with alcohol?
No, they should not be combined.
Can I drive after melatonin?
No. Do not drive or operate machinery after taking it.
How is melatonin spray different from tablets?
In form and how it is taken; the dose is on the pack, and we sell only forms up to 1.95 mg a serving.
Products with melatonin
