Melatonin: Dose, Timing & Jet Lag

Lying awake after a late shift, or landing in Bahrain after a long-haul flight? Melatonin is one of the few sleep-related supplements with authorised EU claims, and the amounts behind them are small. This guide covers doses, timing, forms, children and medicine interactions.

By the Healthana Editorial Team · Last reviewed: 01 Nov 2026

What melatonin is

Melatonin is a hormone made by the pineal gland in the brain. Levels rise in the evening as it gets dark and fall in the morning, which is why it is often called the darkness hormone and linked with the body clock. Light at night, shift work and crossing time zones all affect when melatonin is released.

Supplements contain melatonin made in a laboratory, identical to the body's own. Two health claims are authorised in the EU, each with specific conditions, and you will find them in the authorised claims below. Melatonin products sit in our sleep care range.

Forms you'll see on labels

Find this form at Healthana

Examples from our shelves for some of the forms in the table above.

Fast-dissolve tablets and oral filmsNerhadou Melacryst Melatonin 3 mg, 20 Oral Dissolving FilmsBHD6.820GummiesSundance Melatonin 5 mg Vegan Gummies, 60 GummiesBHD9.400Combination formulasEladiet Good Night Melatonin 1 mg, 30 TabletsBHD7.130

How much: the amounts behind the claims

• NRV: none. Melatonin is not a nutrient.
• Claim conditions: the EU claim about falling asleep applies to 1 mg taken close to bedtime. The jet lag claim applies to at least 0.5 mg taken close to bedtime on the first day of travel and the first few days after arrival.
• Products on shelves: range from 1 mg to 10 mg or more. Higher amounts are not needed to meet the claim conditions.
• Upper limit: EFSA has not set one. Rules differ by country: several European countries cap the amount allowed in supplements, while others, including the UK, regulate melatonin as a medicine.
• Duration: short-term use appears safe for most adults, but long-term safety data are limited.
• Food sources: tiny amounts occur in foods such as tart cherries, but not at supplement levels.

Who should check with a doctor or pharmacist first

• Children and teenagers: some products are labelled for children, but dosing and long-term effects in children are not well established. Check the age on the pack and ask a doctor or pharmacist before use. Store gummies out of children's reach: accidental swallowing by young children has risen sharply.
• Pregnancy and breastfeeding: research is limited, so ask your doctor first.
• Medicines: people with epilepsy and people taking blood thinners such as warfarin need medical advice. The antidepressant fluvoxamine can greatly raise melatonin levels. Sedatives and sleeping tablets can add to drowsiness.
• Autoimmune conditions such as rheumatoid arthritis, multiple sclerosis or lupus, and liver or kidney problems.
• Older adults: may clear melatonin more slowly, which can cause next-day drowsiness.
• Driving and alcohol: do not drive or operate machinery if you feel drowsy, and avoid alcohol with melatonin.

How to read the label

1. Amount per serving: check whether the serving is one or two gummies or tablets. 2 gummies at 2.5 mg each is 5 mg.
2. Compare with the claim conditions: 1 mg for falling asleep, at least 0.5 mg for jet lag.
3. Release type: immediate-release and prolonged-release products are used differently.
4. Other actives: combination products may include botanicals such as valerian or passionflower; check each ingredient if you take medicines.
5. Age guidance: look for the stated age range and any warnings about children.

Bahrain and GCC notes

Long-haul flights between the Gulf and Europe, Asia or the Americas make jet lag a common reason to consider melatonin; follow the claim timing above. During Ramadan, sleep is often split around suhoor, so take melatonin only close to the time you intend to sleep and ask a pharmacist if your routine changes. Keep gummies and fast-dissolve tablets away from heat and humidity, and close packs tightly.

Label check

Reading a real label

Nerhadou Melacryst Melatonin 3 mg, 20 Oral Dissolving Films

On the label	What it means
3 mg melatonin per film	Melts on the tongue, no water needed
1 mg close to bedtime	The amount the authorised sleep claim is based on
Adults only	As stated on the pack
20 films	20 nights

Figures from the product's own label. Always check the pack in your hand.See this product

Products with Melatonin

Always read the label and check the amount per serving.

NerhadouNerhadou Melacryst Melatonin 3 mg, 20 Oral Dissolving FilmsBHD6.820Sundance VitaminsSundance Melatonin 5 mg Vegan Gummies, 60 GummiesBHD9.400Sundance VitaminsSundance Melatonin 10 mg with L-Theanine, 45 TabletsBHD5.940ELADIETEladiet Good Night Melatonin 1 mg, 30 TabletsBHD7.130AMERIXAMERIX Melatonin 5 mg, 60 GummiesOut of stock

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