The short answer
Melatonin is the only active in sleep supplements whose effect is recognised by the European Union: 1 mg taken shortly before bed reduces the time it takes to fall asleep. The effect is modest: 7 minutes on average according to a meta-analysis of 19 trials. Four of the five products compared contain 1.9 mg, just under the 2 mg limit recommended by Anses (the French food safety agency). The cheapest works out at 0.31 EUR a day. And Anses reserves it for occasional use.
The comparison
| Brand and product | Melatonin | Other actives | Price | Cost per day |
|---|---|---|---|---|
| Dynveo, plant-based melatonin 0.3 mg | 0.3 mg | none | 12.90 EUR for 60 capsules | 0.22 EUR |
| Nat&Form, liposomal melatonin | 1.9 mg | none | 9.30 EUR for 30 capsules | 0.31 EUR |
| Nat&Form, MélaZen | 1.9 mg | magnesium 150 mg, vitamin B6, lemon balm, California poppy, hawthorn, fish peptides | 10.90 EUR for 30 capsules | 0.36 EUR |
| Dynveo, plant-based melatonin 1.9 mg | 1.9 mg | none | 23.90 EUR for 60 capsules | 0.40 EUR |
| Nutri&Co, melatonin spray | 1.9 mg for 6 sprays | lemon balm, valerian, hawthorn | 13.90 EUR | cannot be calculated |
What this table tells us
1.9 mg everywhere, and it is no coincidence
Anses recommends not exceeding 2 mg of melatonin a day in a food supplement. Brands therefore sit just below it. The European claim on falling asleep, for its part, is based on 1 mg: the 1.9 mg products are not more effective because they are higher in dose, they are simply at the ceiling.
Dynveo’s 0.3 mg version is below the claim threshold
It is the cheapest product per day, and Dynveo presents it for daily use. But 0.3 mg is below the 1 mg at which the European Union recognises an effect on falling asleep. Another point to know: Dynveo’s melatonin is extracted from St John’s wort. The page does not say whether the extract contains other compounds from the plant, including hyperforin, the cause of St John’s wort’s known drug interactions. If you take medication, ask your pharmacist.
The added plants are low-dose
The Nutri&Co spray provides 60 mg of lemon balm, 4 mg of valerian and 2 mg of hawthorn in dried plant equivalent. These amounts are very small. Nat&Form’s MélaZen adds 150 mg of magnesium, 40% of the reference value, as oxide. The effect of these products rests above all on their melatonin.
What melatonin really does
A 2013 meta-analysis pooling 19 trials and 1,683 people with primary sleep disorders measured a reduction in time to fall asleep of 7 minutes and an increase in sleep of 8 minutes compared with placebo, with an improvement in perceived sleep quality. That is real and significant, but it is not a sleeping pill.
Melatonin is a hormone that signals to the body that night is beginning. It is mainly useful when the internal clock is out of step: jet lag, night work, a very late bedtime. For jet lag, the European claim uses a dose of 0.5 mg. Our guide to foods that promote sleep and the one on diet and stress give the other levers.
What Anses says
In its opinion of 23 February 2018, Anses recommends limiting melatonin to occasional use, not exceeding 2 mg a day, and advising against its consumption:
- for pregnant or breastfeeding women;
- for children and adolescents;
- for people with inflammatory or autoimmune diseases;
- for people who need to stay alert, notably when driving.
People with epilepsy or asthma, those with mood, behavioural or personality disorders, or those taking medication, should ask for medical advice before taking it. The adverse effects reported are mainly headaches, dizziness, drowsiness, nightmares and digestive upsets.
Our verdict
For occasional use, jet lag or a few difficult nights, Nat&Form’s plain 1.9 mg melatonin is the cheapest, at 0.31 EUR a day. If your difficulties last more than a few weeks, the problem is not a supplement to find but a cause to look for, with your doctor.
Our sources
- Official Dynveo, Nat&Form and Nutri&Co pages, consulted on 24/09/2026.
- Anses, opinion of 23 February 2018 on the risks linked to the consumption of food supplements containing melatonin.
- Regulation (EU) No 432/2012: authorised claims for melatonin, 1 mg for falling asleep, 0.5 mg for jet lag.
- Ferracioli-Oda E. et al., PLoS One, 2013, meta-analysis of 19 trials (PMID 23691095).