Our lifestyles have shifted dramatically over the past two years due to the COVID-19 pandemic, disrupting even our sleep patterns. Many now rely on food supplements containing melatonin to sleep well. These are widely available in pharmacies, supermarkets, organic stores, and online. Doses under 2 mg require no prescription; higher amounts are classified as medications. The trusted magazine 60 Million Consumers analyzed 16 popular products, uncovering inadequate labeling that could harm health.
While sold without prescription, these supplements carry risks. "Even 1 mg of melatonin is not harmless," notes Professor Hervé Vespignani, a neurologist and medical director of BioSerenity sleep centers in Nancy. They are contraindicated for individuals with epilepsy, asthma, mood or personality disorders, and autoimmune or inflammatory conditions—yet no product label mentions this. Warnings are limited to advising medical consultation for pregnant or breastfeeding women and children.
Catherine Bennetau-Pelissero, professor at the University of Bordeaux and director of a food supplements diploma program, emphasizes consulting a doctor beforehand to optimize benefits and avoid risks. Timing is critical: "Melatonin aids falling asleep only if taken 1.5 hours before bed; otherwise, it shifts your sleep phases," explains Professor Vespignani. Labels remain vague, suggesting "before bedtime" or "30 minutes to an hour before." Packaging often promotes overuse, with more capsules than needed for a standard course.
The magazine evaluated 16 dietary supplements. Safer options include Novanuit Triple Action (Sanofi) and Mag’Nuit (Boiron), which specify clear 15- or 30-day regimens. Prolonged use may suppress natural melatonin production, leading to rebound sleep issues upon stopping. In contrast, Superdiet Melatonin provides 120 capsules for a maximum four-week course. Avoid Somdor + Melatonin and Bonne Nuit Swiss Pasta, as they fail to differentiate dosing for jet lag versus everyday sleep support.
