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What is ZMA Plus by IO Genix?
IO Genix ZMA Plus is an evening capsule that pairs the classic ZMA base with two sleep-related ingredients. One capsule provides 15 mg of zinc, 200 mg of magnesium, 2 mg of vitamin B6, 500 mg of L-tryptophan and 1.9 mg of melatonin. The bottle holds 60 capsules, which is two months at one a day.
The initials ZMA originally stand for a simple combination: zinc, magnesium, vitamin B6. It has been sold in bodybuilding circles for decades, with standardised doses and clear European claims. The "Plus" version adds melatonin and tryptophan, which shifts the product from recovery towards sleep.
The real active ingredient in this formula is melatonin. The 1.9 mg per capsule are not there for show: it is the only ingredient in the bottle whose effect on falling asleep is recognised at European level, and it is also what dictates the precautions set out on this page. The rest of the Spanish brand's range can be browsed in our IO Genix section, and the other products in the category in our ZMA section.
What is in one ZMA Plus capsule?
| Composition | Per capsule | % NRV |
|---|---|---|
| L-tryptophan | 500 mg | NRV not established |
| Magnesium (oxide) | 200 mg | 53 % |
| Zinc (picolinate) | 15 mg | 150 % |
| Vitamin B6 (pyridoxine) | 2 mg | 143 % |
| Melatonin | 1.9 mg | NRV not established |
| Energy value | Less than 2 kcal | — |
| Pack size | 60 capsules, i.e. 60 days at one capsule a day | |
The 1.9 mg of melatonin are worth pausing on, because that figure is not chosen at random. In France, a melatonin-based food supplement remains within the food category as long as it does not exceed 2 mg per daily intake; beyond that, it becomes a medicine. This dose therefore sits just under the limit, and it comfortably exceeds the 1 mg threshold that unlocks the authorised claim: melatonin contributes to the reduction of time taken to fall asleep. A second claim exists and is also met: melatonin contributes to the alleviation of subjective feelings of jet lag.
The three minerals and vitamins in the ZMA base each carry authorised claims, and we stick to the official wordings. Zinc contributes to the maintenance of normal testosterone levels in the blood, to normal protein synthesis and to the normal function of the immune system. Magnesium contributes to normal muscle function, to the reduction of tiredness and fatigue and to the normal functioning of the nervous system. Vitamin B6 contributes to the regulation of hormonal activity and to normal protein metabolism.
One honest reservation about the magnesium, because it is worth knowing before you buy: the form used here is the oxide. It is the least well absorbed of the magnesiums on the market, the one that offers the most magnesium per gram but the least magnesium actually taken up. It is also the most likely to have a laxative effect. If magnesium is your main goal, this is not the right product: take a look instead at our magnesium section, where the bisglycinate and citrate forms are better tolerated.
L-tryptophan, at 500 mg, is an essential amino acid that acts as a precursor to serotonin and then to melatonin. No claim is authorised in Europe for tryptophan, and that should be said rather than left to be assumed: its presence in the formula follows a logic of composition, not a demonstrated effect at this dose.
Ingredients list
L-tryptophan, magnesium oxide, bulking agent (microcrystalline cellulose), zinc picolinate, anti-caking agent (magnesium stearate), melatonin, vitamin B6 (pyridoxine hydrochloride). Capsule shell: GELATINE and colouring. No added sugar, no sweetener, no preservative, no lactose.
May contain traces of GLUTEN, EGGS, MILK, FISH and SOYA.
How should ZMA Plus be taken?
Dose: 1 capsule. Liquid: a large glass of water. Timing: 30 to 60 minutes before bedtime, on an empty stomach or at least two hours after the last meal. Frequency: one intake a day, in the evening only. Duration: a 6 to 8 week course, then one to two weeks off.
The instruction to take it away from meals is not a nicety. Tryptophan is an amino acid, and it uses the same transporter as several other amino acids to cross the barrier between the blood and the brain. Taken in the middle of a protein-rich meal, it ends up competing with them and no longer gets through. Two hours after dinner, the way is clear.
The 30 to 60 minute window before bed corresponds to the time melatonin needs to be absorbed and take effect. Taking it as you get into bed delays the effect by just as much. Conversely, taking it far too early can send you to sleep in front of the television.
Do not drive or operate machinery after taking this capsule. The manufacturer says so, and rightly: melatonin causes drowsiness, which is precisely what it is there for. Residual drowsiness on waking is possible in some people; if it happens, bring the time of intake forward rather than reducing the dose, as the capsule cannot be split.
The one to two week break after six to eight weeks of use is good practice, and above all it has the merit of forcing you to check whether the product is still of any use to you. Avoid caffeine in the six hours beforehand: it is probably the most effective lever on this whole page, and it is free. A dark, cool bedroom does the rest. For a different approach to the same subject, our GABA section is built on another molecule.
Who is ZMA Plus for, and who is it not for?
It is aimed at an adult who takes a long time to fall asleep, who is dealing with jet lag, or whose training schedule disrupts their sleep pattern.
It is strictly contraindicated for anyone on antidepressant treatment, because of the known interaction between L-tryptophan and those medicines. The manufacturer prints this in capitals on the packaging, and it is the most important warning attached to this product. It is also not recommended for pregnant or breastfeeding women, nor for children and adolescents.
The French national agency for food safety also recommends caution with melatonin for people with inflammatory or autoimmune diseases, epilepsy or asthma, as well as for those on any drug treatment. In all these cases, the question should be put to a doctor before buying. Never combine this capsule with another source of melatonin or tryptophan: the doses add up.
The capsule shell is made of gelatine: the product is suitable for neither vegetarians nor vegans.
What you should not expect from it. Melatonin reduces the time taken to fall asleep — it does not extend the night and it does not prevent waking during it. It does not treat chronic insomnia: if you have not been sleeping for months, it is a doctor you need to see, not a supplement. And ZMA does not build muscle: zinc contributes to the maintenance of normal testosterone levels, which means avoiding a drop caused by a deficiency, not raising a level that is already normal.
ZMA Plus or melatonin on its own?
A common question in the shop, and the answer depends on exactly what you are looking for.
Melatonin on its own does one thing and does it well: it reduces the time taken to fall asleep, from 1 mg upwards. It comes in various doses, as sublingual tablets or as drops, often for a modest budget, and it brings nothing else. If your only problem is taking too long to drop off, that is the most direct choice and our melatonin section answers it.
ZMA Plus makes sense when you wanted a ZMA anyway. An athlete already taking zinc, magnesium and vitamin B6 in the evening gains by bringing it all together in one capsule rather than swallowing three. In that case the melatonin comes on top of a routine that is already in place, and the product is fully justified.
When is neither the answer? If magnesium is your priority. The oxide used here is poorly absorbed, and 200 mg cover only 53 % of the reference value. A dedicated magnesium, in a better form, will give you more. Likewise, if it is zinc alone that interests you, a dedicated product costs less and can be taken at any hour, without causing drowsiness.
Frequently asked questions
How much melatonin per capsule?
1.9 mg, just under the 2 mg threshold above which melatonin is no longer classed as a food supplement in France. That is almost double the 1 mg threshold that gives entitlement to the claim about reducing the time taken to fall asleep, and it is a straightforward dose for this type of product.
Why take it away from meals?
Because of the tryptophan. This amino acid uses the same transporter as other amino acids to reach the brain; taken during a protein meal, it ends up competing with them. The manufacturer therefore asks for it to be taken on an empty stomach or at least two hours after dinner.
Can it be taken with an antidepressant?
No. This is a strict contraindication printed on the packaging, linked to the interaction between L-tryptophan and those treatments. If you are on antidepressant treatment, do not take this product and talk to your doctor about your sleep.
Does it cause drowsiness the next morning?
It is possible in some people, and the manufacturer flags it. If it happens to you, bring the time of intake forward rather than trying to cut the capsule, which cannot be split. Do not drive or operate machinery after the evening dose.
Is magnesium in oxide form a good choice?
It is the least well absorbed form on the market and the most likely to have a laxative effect. It is acceptable here because magnesium is not the formula's main active. If your goal is a magnesium intake, choose a dedicated product in bisglycinate or citrate form.
Does this product increase testosterone?
No. The authorised claim for zinc is that it contributes to the maintenance of normal testosterone levels in the blood. Maintaining is not increasing: zinc prevents a drop caused by an insufficient intake, it does not raise a level that is already normal in someone who is not short of it.
Can it be taken every night without a break?
The manufacturer provides for 6 to 8 week courses followed by one to two weeks off. Beyond that, and especially if the difficulty falling asleep persists after several courses, the right move is not to carry on indefinitely but to speak to a doctor about it.
Where can you buy ZMA Plus by IO Genix?
The 60-capsule bottle can be ordered from this page, and we ship throughout France and Europe. In the Vendargues shop, about ten minutes from Montpellier, the first question we ask about this product concerns current medication: the contraindication with antidepressants is real and many customers are unaware of it. The second concerns the afternoon coffee, which accounts for a good deal of insomnia. The rest of the range can be browsed in our sports nutrition selection, and B vitamin intakes in our vitamin B section.
What is IO Genix Melatonin 1 mg?
IO Genix Melatonin 1 mg is a single-ingredient supplement: one tablet supplies 1 mg of melatonin, with no added plant extracts, no added vitamins, no complex. The bottle holds 100 tablets, which is more than three months at one intake a day.
Melatonin is a hormone the body produces itself, secreted by the pineal gland as light levels fall. It does not bring on sleep as such: it tells the body that night is beginning, and it is that signal which triggers falling asleep. The distinction matters, and it explains everything about how the product is used.
It is also the only ingredient in the whole sleep category that holds a health claim authorised in Europe, which makes it a case apart. The rest of the Spanish range can be found in our IO Genix section.
What does a Melatonin tablet contain?
| Composition | Per tablet | Per bottle of 100 |
|---|---|---|
| Melatonin | 1 mg | 100 mg |
| Nutrient reference value | Not established for melatonin | |
| Bulking agents | Calcium phosphate, microcrystalline cellulose, hydroxypropyl methylcellulose | |
| Anti-caking agent | Magnesium salts of fatty acids | |
| Pack size | 100 tablets, more than three months at one tablet a day | |
1 mg is not a cut-price dose: it is precisely the dose that counts. The claim authorised in Europe is specific and worth quoting as it stands: melatonin contributes to the reduction of time taken to fall asleep, and that effect is obtained by consuming 1 mg shortly before bedtime. A second claim exists for jet lag: melatonin contributes to the alleviation of subjective feelings of jet lag, with at least 0.5 mg taken on the first day of travel, close to bedtime, and on the following days after arrival.
In other words, this tablet delivers the exact amount on which the approved dossier rests. That matters because the customer's instinct is often to look for the highest dose: with melatonin, going up to 5 or 10 mg improves nothing and increases the risk of lingering drowsiness the next morning. In France, the ceiling permitted in a food supplement is in any case 2 mg a day.
The second thing this product has going for it is its short formula. Many references in the category pair melatonin with five or six plants, none of which holds a claim, which pads out the label without adding anything demonstrable. Here you have one active, three bulking agents, one anti-caking agent. You know exactly what you are taking, and you can combine it with something else without any risk of overlap.
The formula contains no artificial colouring, no preservative and no animal gelatine. The manufacturer does, however, flag possible traces of gluten depending on manufacturing conditions.
Ingredients list
Bulking agents: calcium phosphate, microcrystalline cellulose; melatonin 1 mg; bulking agent: hydroxypropyl methylcellulose; anti-caking agent: magnesium salts of fatty acids. No artificial colouring, no preservative, no animal gelatine. May contain traces of GLUTEN depending on manufacturing conditions.
How should you take Melatonin 1 mg?
Dose: 1 tablet. Liquid: a large glass of water, 250 ml. Timing: 30 to 60 minutes before bedtime. Frequency: one intake a day. Duration: occasional or short-term use; beyond four weeks, the manufacturer asks that you seek the advice of a healthcare professional.
The timing of the intake is the decisive parameter, far more than the dose. Melatonin acts as a time signal: taken too early, it brings your night forward and wakes you at four in the morning; taken in bed, it has no time to do its job. Thirty to sixty minutes before lights out is the right window.
Switch off the screens after taking it. This is not a comfort tip: blue light suppresses the natural secretion of melatonin, and looking at your phone during the hour that follows amounts to cancelling out part of what the tablet has just delivered. It is by far the most common mistake, and it explains the majority of disappointed reports.
Avoid alcohol and caffeine in the evening for the same reason. A coffee at 17:00 is still active at 23:00, and no tablet makes up for that. If you train late, look at your pre-workout first: that is often where the cause lies.
The manufacturer suggests pairing the intake with magnesium or a ZMA, magnesium contributing to the normal functioning of the nervous system. It is a coherent pairing, provided you do not start everything on the same evening: add one product at a time, a fortnight apart, otherwise you will never know which one is working.
Who is melatonin for, and who is it not for?
It suits an adult whose problem is specifically falling asleep: difficulty dropping off, shifted hours, coming back from a trip, a change in work pattern. On that ground it is the only ingredient in the category with an approved dossier, and that is reason enough to start with it.
The list of situations in which it is not advised is a long one, and it is drawn from the French public health recommendations as much as from the manufacturer. Melatonin is not advised for pregnant or breastfeeding women, for children and adolescents, for people with epilepsy, asthma, an inflammatory or autoimmune disease, or for those with mood, behavioural or personality disorders. It is also not advised for people on medication, in which case a doctor's advice is essential before taking any.
One safety point the manufacturer does not spell out: do not drive and do not operate machinery in the hours after taking it. Melatonin can cause drowsiness, and that is precisely the intended effect. This recommendation appears in the French public health opinions and is worth repeating.
What you should not expect from it: this is not a sleeping pill. It reduces the time it takes to fall asleep; it does not increase how long you sleep, it does not improve sleep quality, and it does not treat established insomnia. Insomnia lasting more than three weeks calls for a medical consultation, not a bottle of tablets. That is the most useful thing we can write on this page.
Melatonin or magnesium in the evening?
Both are sold for the same moment of the day and yet they answer distinct needs.
Magnesium works on physiological ground: it contributes to the normal functioning of the nervous system, to energy-yielding metabolism and to normal muscle function. It is taken every day, over several weeks, and its value lies in correcting an insufficient intake — something common among athletes who sweat a great deal. It is the better choice if you get night cramps, if your diet is low in magnesium, or if you are after an underlying effect.
Melatonin corrects no intake: it sends a time signal, on an occasional basis, that same evening. It is the better choice if your problem is how long it takes you to drop off, if you are crossing time zones, or if your rhythm has shifted after a run of late nights. It is of no use at all, on the other hand, if you fall asleep quickly but sleep badly.
Two other options exist, with no authorised claim but with different rationales: GABA, an amino acid taken in the evening, and ashwagandha, a plant extract used in courses lasting several months. Neither can lay claim to any effect, and that is worth knowing before you compare labels.
Frequently asked questions
Why only 1 mg?
Because that is the amount on which the claim authorised in Europe rests: melatonin contributes to the reduction of time taken to fall asleep, through the consumption of 1 mg shortly before bedtime. Going higher does not improve the effect and increases the risk of drowsiness the next day. In France, the ceiling in a food supplement is 2 mg a day.
How long before going to bed?
Thirty to sixty minutes. Taken in bed, melatonin has no time to act; taken two hours beforehand, it shifts the night and causes an early waking. This window is the most important parameter of the product, more so than the dose.
Can it be taken every evening?
The manufacturer intends it for occasional or short-term use, and asks that you seek the advice of a healthcare professional beyond four weeks. That is not an excessive precaution: beyond a month of sleep difficulties, the question is no longer about the supplement but about the cause, and it is one for a doctor.
Can you become dependent on it?
Melatonin does not create physical dependence in the way some sleep medicines do. The risk is more psychological: that of no longer going to bed without it. That is one more reason to use it over short periods and to work on your hours and your light exposure alongside it.
Can you drive after taking it?
No. Melatonin can cause drowsiness, which is the intended effect but remains incompatible with driving or operating machinery. Take it once you are home, when the evening is over.
Is this product suitable for vegetarians?
Yes. The formula contains no animal gelatine and is limited to melatonin and a few bulking agents of mineral or plant origin. The only thing to watch is the traces of gluten flagged by the manufacturer depending on manufacturing conditions.
How long does a bottle last?
More than three months at one tablet a day, the bottle containing 100. Given the recommended use — occasional, or over a few weeks — a bottle actually covers several separate episodes across the year.
Where can you buy IO Genix Melatonin 1 mg?
The bottle of 100 tablets can be ordered from this page, and we ship throughout France and Europe. At the Vendargues shop, about ten minutes from Montpellier, this is the sleep product we recommend first, and often the only one: when one ingredient has an approved claim and the others have none, you may as well start with that one. The rest of the category can be browsed in our sports nutrition section.
What is IO Genix Luxury GH Night Recovery?
IO Genix Luxury GH Night Recovery is an evening complex in vegetable capsules. A five-capsule serving brings together fourteen active ingredients, including 1.9 mg of melatonin, 1,000 mg of arginine, 500 mg of ornithine, 500 mg of lysine, 300 mg of KSM-66 ashwagandha, 250 mg of GABA, 250 mg of tryptophan and 250 mg of valerian. The 150-capsule bottle covers exactly 30 days.
This is the densest formula in the whole range, and it deserves to be read before it is bought. It combines three distinct families: amino acids, plant extracts, and three micronutrients — vitamin B6, vitamin B12 and zinc — dosed above the reference value.
Only one of these fourteen ingredients is genuinely covered by an authorised claim, and that is melatonin. We come to it in detail below. The rest of the Spanish range appears in our IO Genix department, and the other products in this category in our melatonin department.
What does a serving of Luxury GH Night Recovery contain?
| Composition | Per 5 capsules (evening dose) | % NRV |
|---|---|---|
| Energy | 63 kJ / 15 kcal | — |
| Protein | 2.1 g | — |
| Carbohydrate | 0.8 g | — |
| Fat | 0.2 g | — |
| Fibre | 0.3 g | — |
| Salt | 0.02 g | — |
| L-arginine HCl | 1,000 mg | Not established |
| L-ornithine HCl | 500 mg | Not established |
| L-lysine HCl | 500 mg | Not established |
| KSM-66 Ashwagandha | 300 mg | Not established |
| L-tryptophan | 250 mg | Not established |
| GABA | 250 mg | Not established |
| Common valerian | 250 mg | Not established |
| Mucuna pruriens | 200 mg | Not established |
| Phosphatidylserine | 100 mg | Not established |
| AstraGin | 50 mg | Not established |
| Melatonin | 1.9 mg | Not established |
| Zinc (picolinate) | 10.5 mg | 105 % |
| Vitamin B6 | 2.3 mg | 164 % |
| Vitamin B12 | 2.5 µg | 100 % |
The only figure that genuinely counts in regulatory terms is the 1.9 mg of melatonin. It is the only ingredient in this formula that has an authorised claim in Europe, and the threshold is met: melatonin contributes to the reduction of time taken to fall asleep, the beneficial effect being obtained with 1 mg shortly before bedtime. That is the exact wording, and it is the only one we will write about it.
Three other ingredients allow claims, and they are the micronutrients. Zinc contributes to normal macronutrient metabolism and to the maintenance of normal testosterone levels in the blood; vitamin B6 and vitamin B12 contribute to the reduction of tiredness and fatigue and to the normal functioning of the nervous system. All three exceed the reference value, so the thresholds are comfortably cleared.
For the other ten, we have to be plain: no health claim is authorised in Europe. Not for arginine, not for ornithine, not for lysine, not for GABA, not for tryptophan, not for valerian, not for ashwagandha, not for mucuna, not for phosphatidylserine, not for AstraGin. The product's name evokes growth hormone: no claim of that kind exists and we will not be making one. The arginine-ornithine-lysine trio is a classic sports nutrition combination; its presence is a fact of composition, not a promise.
A final word on mucuna, which is often passed over in silence: it is a plant whose seeds naturally contain L-dopa. That explains part of the precautions listed further down, particularly with regard to treatments acting on the nervous system.
Ingredients list
L-arginine HCl, L-ornithine HCl, L-lysine HCl, L-tryptophan, GABA (gamma-aminobutyric acid), common valerian extract (Valeriana officinalis), melatonin, phosphatidylserine, KSM-66 Ashwagandha (Withania somnifera), AstraGin (Astragalus membranaceus, Panax notoginseng), Mucuna pruriens extract, vitamin B6 (pyridoxine hydrochloride), vitamin B12 (cyanocobalamin), zinc (picolinate), bulking agent (microcrystalline cellulose), anti-caking agent (magnesium stearate), vegetable capsule (HPMC).
May contain traces of GLUTEN, MILK, EGGS, SOYA and NUTS. The capsules are plant-based: the product is suitable for vegetarian and vegan diets.
How do you take Luxury GH Night Recovery?
Dose: 5 capsules. Liquid: 200 ml of water. Timing: 30 minutes before bedtime, and only then. Frequency: one serving a day, never more. Duration: 4 weeks minimum, a continuous course of 8 to 12 weeks, with a 2-week break possible.
The most important instruction on this page is not a dose, it is a prohibition: do not drive and do not operate machinery in the four to six hours following the serving. The manufacturer states it in black and white, and it follows directly from the presence of melatonin, which can cause drowsiness. In practical terms that means: never before a journey, never before an on-call shift, never "just to test" in the early evening.
Five capsules in one go is no small thing. Take them one at a time with the 200 ml of water if you find them hard to swallow. The manufacturer recommends avoiding the serving with a heavy meal or a stimulant drink — an evening coffee would in any case cancel out part of the product.
Consistency comes first: four weeks minimum before judging, eight to twelve weeks for a full course. A 150-capsule bottle covers thirty days, so you need three of them for a complete course.
The manufacturer's supporting advice is in fact the soundest part of its leaflet: a bedroom at 18-20 °C, no screens in the hour beforehand, a quiet and dimly lit environment. These are not filler — where sleep is concerned, those levers do at least as much as the contents of the bottle, and they cost nothing.
This product does not combine with anything: it already contains ashwagandha, GABA, zinc and L-arginine. Check your other supplements before adding it to an existing routine: here, duplication is the rule rather than the exception.
Who is this complex for, and who is it not for?
It is aimed at a healthy adult who wants a complete evening formula in a single serving, rather than stacking four different products. That is its main selling point, and it is a real one: fourteen active ingredients in a single bottle.
The list of exclusions here is the longest in the whole range, and it needs to be read in full. The manufacturer advises against the product in cases of inflammatory or autoimmune disease, during pregnancy and breastfeeding, and for the under-18s. It requires medical advice in cases of treatment with antidepressants or anticoagulants, and recommends blood glucose monitoring in people with diabetes.
These warnings largely overlap with those issued by ANSES regarding supplements containing melatonin. The agency called for vigilance and advised against their consumption in particular for pregnant and breastfeeding women, children and adolescents, people with inflammatory or autoimmune diseases, people with epilepsy, people with asthma, and people undergoing treatment. It also recommends avoiding them before any activity requiring sustained alertness. That is not a reason to give up if you are in good health, it is a reason to read this list rather than skip it.
The presence of Mucuna pruriens, a natural source of L-dopa, justifies additional caution for anyone following a neurological or psychiatric treatment. Ashwagandha likewise calls for vigilance from people with a liver or thyroid condition.
The capsules are plant-based, which makes the product compatible with vegetarian and vegan diets. It may contain traces of gluten, milk, eggs, soya and nuts.
What you should not expect from it: this is not a sleeping pill, and it is not a treatment for insomnia. It does not increase growth hormone, whatever its name may suggest. Established insomnia, unrefreshing sleep over a period of months or repeated night-time waking are matters for a doctor, who will look for a cause — sleep apnoea, anxiety, medication, lifestyle — where a capsule will do nothing.
Complete complex or melatonin on its own?
This is the question that decides it, and it is simpler than it looks.
Melatonin on its own provides the one ingredient in this formula that has an authorised claim, at a price that bears no comparison. If your problem is the time taken to fall asleep, that is the most rational choice, the clearest and the cheapest. It is also the one with the fewest ingredients to watch out for if you are on medication.
This complex has a different appeal: it brings together in one serving ingredients you would otherwise have to buy separately, and it supplies correctly dosed micronutrients along the way. It is the right choice if you wanted several of these products anyway, and if you would rather have one bottle than four.
Two other options exist, simpler still. Magnesium has authorised claims on fatigue and the nervous system, costs little and carries very few contraindications: that is often where you ought to start. And ZMA formulas offer a middle ground, with no melatonin and no plant extracts.
Frequently asked questions
How much melatonin is there per serving?
1.9 mg for the five capsules. That is above the 1 mg threshold from which the European claim applies: melatonin contributes to the reduction of time taken to fall asleep, the effect being obtained by a serving taken shortly before bedtime.
Can you drive after taking it?
No, and that is the most important instruction on this page. The manufacturer asks you not to drive or operate machinery in the four to six hours following the serving, because of the possible drowsiness. Take the product once you are settled at home, never before going anywhere.
Does this product increase growth hormone?
No claim of that kind is authorised in Europe for its ingredients, and we will not be writing one. The arginine, ornithine and lysine trio is a classic sports nutrition combination: its presence is a fact of composition, with no promise of an effect attached.
Why five capsules?
Because the formula brings together fourteen active ingredients, several of them dosed in hundreds of milligrams: that volume is needed to fit them all in. Take them one at a time with the 200 ml of water if necessary. The 150-capsule bottle corresponds exactly to thirty servings.
Are these capsules suitable for vegans?
Yes. The capsules are plant-based, made from HPMC, and no active ingredient in the formula is of animal origin. It is one of the few products in this range in that position. Traces of milk and eggs remain possible because of the production facility.
What does ANSES say about melatonin?
The agency called for vigilance over supplements containing it and advised against their consumption for pregnant and breastfeeding women, children and adolescents, people with inflammatory or autoimmune diseases, people with epilepsy, people with asthma and people undergoing treatment. It also recommends avoiding them before any activity demanding alertness.
Can it be combined with another evening supplement?
It is rarely a good idea. This formula already contains ashwagandha, GABA, zinc, vitamin B6 and arginine: most evening products would duplicate at least one of these ingredients. Check your labels before stacking.
Where can you buy IO Genix Luxury GH Night Recovery?
The 150-capsule bottle can be ordered from this page, and we ship throughout France and Europe. At the Vendargues shop, about ten minutes from Montpellier, this is the product in front of which we read the list of contraindications out loud: it is long, it is precise, and it is better for a customer to decide against it at the counter than to discover the problem at home. The rest of the department can be browsed in our sports nutrition section.
What is Sinob Melato9?
Sinob Melato9 is a powdered evening drink, to be mixed with water. A 14 g serving provides 1 mg of melatonin, 1 g of taurine, 500 mg of L-tryptophan, 500 mg of glycine, 150 mg of magnesium and seven other active ingredients, for 35 kcal. It is taken 45 minutes before bed.
The format is the first thing that sets this product apart. Supplements aimed at sleep are almost always sold as capsules or tablets; here it is a drink. That changes two things: the quantity of active ingredients you can fit into one serving, and the ritual — making up a glass and drinking it calmly is part of what prepares you for bed.
The only active ingredient whose effect is recognised at European level is melatonin, at 1 mg. That is exactly the threshold that opens the door to the authorised claim, and the whole of the rest of the formula is built around it. The rest of the German range can be browsed in our Sinob section, and taurine, the formula's second active ingredient by weight, in our taurine section.
What does one serving of Melato9 contain?
| Composition | Per 14 g serving | % NRV |
|---|---|---|
| Taurine | 1,000 mg | NRV not established |
| L-tryptophan | 500 mg | NRV not established |
| L-glycine | 500 mg | NRV not established |
| Hop extract | 200 mg | NRV not established |
| Lemon balm extract | 200 mg | NRV not established |
| Magnesium (citrate) | 150 mg | 40% |
| Passionflower extract | 100 mg | NRV not established |
| Choline | 75 mg | NRV not established |
| Inulin | 65 mg | NRV not established |
| Ginkgo biloba extract | 50 mg | NRV not established |
| Melatonin | 1 mg | NRV not established |
| Energy | 35 kcal / 146 kJ | — |
| Carbohydrate | 3.7 g, of which 3.28 g sugars | — |
| Protein | 1.96 g | — |
The milligram of melatonin is not a figure picked at random: it is very precisely the condition attached to the claim authorised in Europe. Below it, the claim cannot be used; at 1 mg per serving, it can. The official wording is as follows: melatonin contributes to the reduction of time taken to fall asleep. A second claim exists, also met at this dose: melatonin contributes to the alleviation of subjective feelings of jet lag.
Magnesium provides the formula's second regulatory foundation. At 150 mg, i.e. 40% of the reference value, it opens the door to its claims: magnesium contributes to the normal functioning of the nervous system, to normal psychological function, to the reduction of tiredness and fatigue and to normal muscle function. The form used is the citrate, better absorbed than the oxide found in many cheap formulas.
For all the other ingredients, we should be clear: no claim is authorised in Europe. Not for taurine, not for tryptophan, not for glycine, not for hops, lemon balm, passionflower or ginkgo. They are ingredients authorised for sale, and evening plant extracts are part of a tradition of use — but nothing can be promised for them. The 75 mg of choline, in particular, stays below the threshold that would allow a claim to be stated.
One line deserves your attention before you buy: 3.28 g of sugars per serving, coming from the dextrose that serves as the carrier for the powder. That is little in absolute terms, but it is not zero, and it is worth flagging if you are watching your intake at the end of the day.
Data missing from the manufacturer's dossier: the quantities of ginseng root extract, inositol and black pepper extract are not disclosed even though these ingredients appear in the list. We will not estimate them.
Ingredients list
Dextrose, acidity regulator (citric acid), taurine, magnesium citrate, L-glycine, L-tryptophan, hop extract, lemon balm extract, choline bitartrate, inositol, flavouring (contains TARTRAZINE), passionflower extract, inulin, ginkgo biloba extract, flavouring (contains SULPHUR DIOXIDE AND SULPHITES), colour (vegetable carbon), sweeteners (sucralose, acesulfame K), ginseng root extract, black pepper extract, melatonin.
Contains SULPHUR DIOXIDE AND SULPHITES. Contains TARTRAZINE (E102): may have an adverse effect on activity and attention in children.
How do you take Melato9?
Dose: 2 scoops, i.e. 14 g; 3 scoops, i.e. 21 g, during periods of intense stress. Liquid: 250 ml of cold water, 350 ml for the stronger dose. Timing: 45 minutes before bed. Frequency: one serving a day, in the evening only. Duration: 21 consecutive days at most.
The 21-day limit is the most important instruction on this page, and it is not decorative. The manufacturer sets it down in black and white: beyond three weeks, if the sleep difficulties persist, a medical consultation is called for. A sleep disorder lasting more than a month is not a food supplement problem, and carrying on indefinitely amounts to masking a question that ought to be put to a doctor.
The 45 minutes before bed correspond to the time needed for the melatonin to be absorbed. Taken as you get into bed, it acts that much later. Shake vigorously for twenty seconds or so in nice cold water: it dissolves better cold.
Do not drive and do not use machinery after drinking this preparation. The manufacturer says so, and it makes sense: melatonin causes drowsiness, which is exactly what it is there for. Plan on staying at home after taking it.
Two free pieces of advice that often count for more than the product itself: no caffeine in the six hours beforehand, and a cool, dark bedroom. If you already take a ZMA in the evening, check that it does not also contain melatonin — doses add up and should not be stacked. For a higher magnesium intake, a dedicated product complements this formula better than a duplicate does.
Who is Melato9 for, and who is it not for?
It is aimed at an adult who takes a while to fall asleep, occasionally: a busy stretch, jet lag, a change in training times. The manufacturer restricts it to adults.
Three warnings appear explicitly on the packaging and deserve reading before you buy. The product contains sulphur dioxide and sulphites — an allergen subject to mandatory labelling — as well as tartrazine, a colour that requires the regulatory statement about possible effects on activity and attention in children. Finally, drug interactions are possible with anticoagulants and hypnotics, which is explained in particular by the presence of ginkgo biloba.
It is not advised for pregnant and breastfeeding women without medical advice, or for children. The national food safety agency also calls for caution over melatonin for people with inflammatory or autoimmune diseases, epilepsy or asthma, and for those on treatment. In all these cases, the question is one for a doctor, not for the shop floor.
What not to expect from it. Melatonin reduces the time taken to fall asleep; it does not lengthen the night, does not stop night-time waking and treats no insomnia. The plant extracts in the formula have no demonstrated effect and nothing can be promised for them. And an evening supplement makes up neither for a coffee at 18:00, nor for two hours of screen time in bed, nor for a shifted lifestyle.
An evening drink or melatonin on its own?
A frequent question in the shop, and the answer depends above all on your budget and your routine.
Melatonin on its own, as a tablet or as drops, costs little, is taken in three seconds and does the one job that is recognised in regulation: reducing the time taken to fall asleep. If that is your only need, it is the most direct and most economical choice, and our melatonin section answers it perfectly.
Melato9 is selling something else: a ritual and a broad formula. Eleven active ingredients, a drink to make up, a marked moment in the evening. For some people that ritual counts as much as the molecule — sitting down with a glass forty-five minutes before going to bed is in itself a signal that the day is over. And 150 mg of magnesium citrate come as a bonus.
When is neither one the answer? If your problem is not falling asleep but waking in the middle of the night, or feeling tired on waking despite eight hours of sleep. There, no supplement will answer, and it is a doctor you need to see. For a different approach, our GABA section rests on another molecule, and our L-glycine section lets you dose that amino acid far higher than the 500 mg present here.
Frequently asked questions
How much melatonin per serving?
1 mg for two scoops, i.e. 14 g of powder. That is exactly the threshold that authorises the European claim on reducing the time taken to fall asleep. The stronger three-scoop serving brings the intake to 1.5 mg, which remains below the ceiling applicable to food supplements in France.
How long can you take it for?
21 consecutive days at most; the manufacturer is explicit. Beyond that, if the difficulties persist, it asks for a medical consultation. It is an instruction to respect: a sleep disorder that drags on is not sorted out with a food supplement.
Can you drive after drinking it?
No. The manufacturer formally advises against it, and it makes sense since melatonin causes drowsiness. Plan on taking it once you are home, forty-five minutes before going to bed, and not before travelling anywhere.
Is there sugar in this drink?
3.28 g of sugars per serving, coming from the dextrose that serves as the carrier for the powder, for a total of 35 kcal. That is little, but it is not zero. The rest of the sweetening comes from sucralose and acesulfame K.
Does it contain allergens?
Yes, two mandatory statements. The product contains sulphur dioxide and sulphites, and it contains tartrazine, a colour for which regulation requires possible effects on activity and attention in children to be flagged. Read those two lines before you buy.
Can it be combined with another evening product?
Not if that product already contains melatonin or tryptophan: doses add up and should not be stacked. Check the composition of your ZMA or your sleep complex first. If you are on anticoagulant or hypnotic treatment, ask your doctor's advice, since the ginkgo biloba in the formula may interact.
Do the plant extracts serve any purpose?
No claim is authorised in Europe for hops, lemon balm, passionflower or ginkgo. They are plants of traditional evening use, present here at honest doses, but we will not credit them with any demonstrated effect. Melatonin and magnesium are the only two active ingredients in the formula about which anything can be asserted.
Where can you buy Sinob Melato9?
The tub can be ordered from this page, and we ship throughout France and Europe. At the Vendargues shop, about ten minutes from Montpellier, we sell this product while stressing two things: the 21 days maximum, and the fact that it acts on falling asleep, not on the quality of the night. A customer looking to sleep better in general often leaves with a magnesium and a word of advice about their afternoon coffee. The rest of the section can be browsed in our sports nutrition selection.
What is melatonin and what is it used for?
Melatonin is not a plant: it is a hormone that the body produces itself, synthesized by the pineal gland from tryptophan, via serotonin. Its production is controlled by light: it decreases during the day, increases in the late evening when light decreases, peaks in the middle of the night, and then drops in the early morning. Therefore, it is not a sleep signal in the strict sense, but a darkness signal: it tells the body what time it is, and it is in this capacity that it is involved in the circadian rhythm.
This mechanism explains why evening light, including screens, delays its appearance, and why supplemental melatonin affects the *timing* of sleep rather than its depth: it shifts a signal, it does not sedate.
Two health claims are authorized at the European level, with strictly regulated wording, and they are subject to a precise dose condition:
- "Melatonin helps reduce the time it takes to fall asleep." This claim can only be used for a product providing 1 mg of melatonin per serving, and the consumer must be informed that the beneficial effect is obtained by consuming 1 mg shortly before bedtime.
- "Melatonin helps alleviate the subjective feelings of jet lag." This requires at least 0.5 mg per serving, to be taken shortly before bedtime on the first day of travel and on subsequent days after arrival.
This is a rare advantage in this category: for most so-called "sleep" active ingredients, no claims are authorized. Read carefully what these two sentences do not say. They do not mention sleep duration, sleep quality, or nocturnal awakenings.
Why is melatonin limited to less than 2 mg in France?
This is the regulatory point to know before buying. In France, melatonin falls under two different statuses depending on the dose.
Below 2 mg per daily dose, it can be marketed as a food supplement, over-the-counter: this is the framework for all products presented here, dosed at 0.5 mg, 1 mg, or 1.9 mg. The 1.9 mg frequently seen on labels is not a marketing whim: it is the highest dose that remains below the 2 mg threshold.
From 2 mg upwards, the product shifts to medicinal product status: prolonged-release formulations dosed at 2 mg sold in pharmacies have marketing authorization and specific indications. They do not fall under this category. If you are looking for melatonin at 3, 5, or 10 mg—common dosages on American websites—you are looking for a product that does not have food supplement status in France. Practical consequence: a supplement is not reimbursed; the question of reimbursement only arises for medicinal forms, by prescription.
What dose to take, in what form, and at what time?
The rule is counter-intuitive: when it comes to melatonin, more is not better. The doses targeted by European claims are low, 0.5 mg and 1 mg, and reported side effects increase with dose. Start with the lowest.
Timing matters more than dose. It should be taken shortly before bedtime, typically 30 minutes to one hour before. Taken too early or too late, the same dose does not produce the same time shift. For jet lag, the logic is different: it should be taken according to the destination's bedtime, starting on the first evening there.
The available forms do not change the molecule, only its release speed and convenience:
- Sublingual sprays and drops allow for fine dose adjustment and can be taken without water: the most flexible form when looking for the minimal dosage.
- Capsules and tablets offer reproducible dosing and are easy to transport.
- Gums and gummies are readily taken, but check the sugar content and the number of units corresponding to the advertised dose.
- Compound formulas combine melatonin with other ingredients: glycine, tryptophan, magnesium, vitamin B6, plants. Always add up the intake if you combine several products.
Nothing requires daily long-term use: melatonin is well suited for occasional and targeted use, such as transmeridian travel, a series of shifted nights, or a period when bedtime has slipped. If sleep disturbance is established, the right approach is not to increase the dose, but to consult a doctor. Chronic insomnia has causes that a food supplement does not treat.
What does ANSES say, and who should not take it?
ANSES published a vigilance opinion on food supplements containing melatonin, following reports received by its nutrivigilance system. This opinion does not conclude a general danger, but it identifies populations for whom consumption is not recommended and advises prior medical consultation.
The populations that the agency advises to exclude or not to allow supplementation without medical advice:
- pregnant or breastfeeding women;
- children and adolescents;
- people with inflammatory or autoimmune diseases;
- epileptic people;
- asthmatic people;
- people suffering from mood, behavioral, or personality disorders;
- people undergoing medical treatment, due to the risk of interaction;
- people who need to perform an activity requiring sustained vigilance, as drowsiness is among the reported effects – which primarily targets driving and operating machinery.
The adverse effects reported to nutrivigilance are mainly neurological symptoms—headaches, dizziness, drowsiness, nightmares, irritability—and digestive symptoms: nausea, vomiting, abdominal pain. They are generally mild and resolve upon cessation, but they do exist.
Let's add what melatonin is not. It is not a sedative. It does not replace any prescribed treatment and should never be used to interrupt one. And it does not compensate for poor sleep hygiene: erratic schedules, late screen time, caffeine late in the day, alcohol in the evening, an overly warm room.
Frequently Asked Questions
What exactly is melatonin?
A hormone produced by the pineal gland from tryptophan, secreted in the dark, which informs the body about the position of the day-night cycle. It is called the "sleep hormone," but "night hormone" would be more accurate: it signals darkness rather than causing sleep.
Does melatonin make you sleep?
Not in the commonly understood sense. It is not a sleeping pill: it does not sedate, it shifts a time signal. The only thing European regulations allow to say is that it *helps reduce the time it takes to fall asleep*, at 1 mg taken shortly before bedtime. Nothing about sleep duration, nothing about its depth, nothing about nocturnal awakenings. Practically: it can help to fall asleep earlier when the internal clock has shifted; it will not make someone sleep who is kept awake by anxiety, pain, or sleep apnea.
What are the benefits of melatonin?
Two, and only two, in the regulatory sense – which is already exceptional in this category where most "sleep" active ingredients have none. It helps reduce the time it takes to fall asleep (at 1 mg per dose) and helps alleviate the subjective feelings of jet lag (from 0.5 mg). Everything else – restorative sleep, nocturnal awakenings, stress, age, immunity – falls outside the legal framework, regardless of the caution of the wording used by a seller.
When should I take melatonin?
Shortly before bedtime, i.e., 30 minutes to an hour before, and this is the most important point on this entire page: with this molecule, timing matters more than dose. Taken too early or too late, the same quantity does not produce the same shift in the internal clock. For travel, it should be taken according to the destination's bedtime, starting on the first evening there. And avoid bright light, including screens, for the hour that follows: it works against the product you just took.
What is the best melatonin?
The one whose dose matches your use, not the highest dose. For falling asleep, 1 mg per dose: this is the exact condition of the European claim, no more, no less. For jet lag, 0.5 mg is sufficient. Beyond that, you pay more without documented benefit, and reported side effects increase with dose. The choice of form is for comfort: spray or drops for fine adjustment, capsules for reproducible dosing, gummies if taking is an issue – then checking for sugars. Finally, beware of compound formulas with ten ingredients: what you want to read is the dose of melatonin per serving.
Is it good to take melatonin every night?
Nothing requires daily intake, nor does anything recommend it. Melatonin is better suited for occasional and targeted use: transmeridian travel, a series of shifted nights, a period when bedtime has slipped. If you've been taking it every night for weeks, the problem is no longer a shifted clock: it's an established sleep disorder, which has causes that no supplement treats. The right approach then is to consult, not to increase the dose.
How to increase melatonin naturally?
By acting on what controls it, i.e., light. Three levers, all free: daylight in the morning, which sets the internal clock; darkness in the evening, with screens and bright lights avoided in the hour before bedtime; and stable wake-up times, including weekends. Regarding diet, melatonin is produced from tryptophan, an amino acid found in eggs, dairy products, poultry, fish, and legumes—but no single food measurably increases melatonin on its own. These three habits outweigh any capsule.
What are the dangers of melatonin?
At doses authorized in food supplements, reported effects are mainly headaches, dizziness, residual drowsiness, nightmares, and digestive problems. The main risk lies less in the molecule than in the individual's condition: pregnancy, breastfeeding, minority, autoimmune or inflammatory disease, epilepsy, asthma, ongoing treatment. In these situations, medical advice is a prerequisite, not a formality. Let's add a practical risk often overlooked: residual drowsiness upon waking, which prohibits taking it before an activity requiring sustained vigilance.
Does melatonin cause weight gain?
There is no evidence to support this. No European claim relates to weight, in either direction, and melatonin provides virtually no calories. However, be careful with gums and gummies, which may contain sugars: it is the vehicle that matters then, not the melatonin. Body composition is addressed in our weight loss and protein sections.
Can melatonin be combined with medication, such as an anxiolytic?
This question is not settled on a shop page. ANSES advises against melatonin for people on medication without medical advice, and combinations with molecules acting on the central nervous system are among the most sensitive. Ask your doctor or pharmacist, with your prescription in hand.
At what age can melatonin be given?
Melatonin-based food supplements are not recommended for children and adolescents. This section is for adults. Sleep disorders in minors should be handled by a doctor, who has regulated solutions.
Does melatonin help with jet lag, and how long does it last?
This is the most well-regulated use: the claim "alleviate the subjective feelings of jet lag" exists for this purpose, from 0.5 mg taken shortly before bedtime, on the first day of travel and on subsequent days. The body takes about one day per time zone crossed to readjust, a little longer when traveling east than west. Melatonin supports this readjustment; it does not eliminate it.
How much does melatonin cost, and is it cheaper in pharmacies?
Comparing advertised prices is meaningless for this product: the only useful calculation is the price per serving, obtained by dividing the price of the container by the number of doses it contains. A spray bottle and a box of capsules cannot be compared by weight. Also, be careful not to compare two products with different statuses: below 2 mg, it is an over-the-counter food supplement, not reimbursed regardless of the channel; from 2 mg upwards, it is a medication dispensed in pharmacies, with its own rules. Therefore, the pharmacy is neither more nor less expensive: it sometimes sells something different.
What magnesium should I take in the evening?
Magnesium has no claims related to sleep; those that concern it target fatigue, muscle function, and the nervous system. If you take it in the evening, chelated forms like bisglycinate are better tolerated digestively than oxide. ZMA formulas combine it with zinc and vitamin B6 for evening intake.
What to do when you can't sleep?
Start with the levers that cost nothing: stable wake-up time, daylight in the morning, stopping caffeine in the early afternoon, avoiding screens in the late evening, a cool and dark room. If falling asleep remains difficult for several weeks, or if sleep no longer feels restorative, consult a doctor. A food supplement is a supplement, not a diagnosis.
What brands and formulas are available here?
We select products with clear labels: exact dose of melatonin per serving, detailed associated active ingredients, no dosages exceeding the scope of a food supplement. IO.Genix offers simple melatonin at 1 mg — the dosage that exactly matches the claim condition for sleep latency — as well as more complete evening formulas. Sinob offers a sleep complex combining melatonin with other active ingredients.
Around this section, several avenues overlap without merging. GABA is a neurotransmitter, for which no claims are authorized and whose passage to the brain is debated. L-Glycine is a sweet-tasting amino acid used in the evening. Ashwagandha and saffron are plants, with their own precautions. For athlete recovery, glutamine and essential amino acids are distinct topics, located in our complete sports nutrition guide.
Need advice on melatonin near Montpellier?
Our store in Vendargues, about ten minutes from Montpellier, allows you to compare two labels side by side: for melatonin, everything depends on two lines, the actual dose per serving and what accompanies it. We also ship everywhere in France and Europe. We will tell you what a product contains and when to take it; we will not tell you if you should take it, or what explains your restless nights. These two questions belong to your doctor.
Sources: ANSES for the opinion on food supplements containing melatonin and nutrivigilance reports; EFSA for scientific opinions supporting the two authorized claims and their conditions of use.
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What is melatonin and what is it used for?
Melatonin is not a plant: it is a hormone that the body produces itself, synthesized by the pineal gland from tryptophan, via serotonin. Its production is controlled by light: it decreases during the day, increases in the late evening when light decreases, peaks in the middle of the night, and then drops in the early morning. Therefore, it is not a sleep signal in the strict sense, but a darkness signal: it tells the body what time it is, and it is in this capacity that it is involved in the circadian rhythm.
This mechanism explains why evening light, including screens, delays its appearance, and why supplemental melatonin affects the *timing* of sleep rather than its depth: it shifts a signal, it does not sedate.
Two health claims are authorized at the European level, with strictly regulated wording, and they are subject to a precise dose condition:
- "Melatonin helps reduce the time it takes to fall asleep." This claim can only be used for a product providing 1 mg of melatonin per serving, and the consumer must be informed that the beneficial effect is obtained by consuming 1 mg shortly before bedtime.
- "Melatonin helps alleviate the subjective feelings of jet lag." This requires at least 0.5 mg per serving, to be taken shortly before bedtime on the first day of travel and on subsequent days after arrival.
This is a rare advantage in this category: for most so-called "sleep" active ingredients, no claims are authorized. Read carefully what these two sentences do not say. They do not mention sleep duration, sleep quality, or nocturnal awakenings.
Why is melatonin limited to less than 2 mg in France?
This is the regulatory point to know before buying. In France, melatonin falls under two different statuses depending on the dose.
Below 2 mg per daily dose, it can be marketed as a food supplement, over-the-counter: this is the framework for all products presented here, dosed at 0.5 mg, 1 mg, or 1.9 mg. The 1.9 mg frequently seen on labels is not a marketing whim: it is the highest dose that remains below the 2 mg threshold.
From 2 mg upwards, the product shifts to medicinal product status: prolonged-release formulations dosed at 2 mg sold in pharmacies have marketing authorization and specific indications. They do not fall under this category. If you are looking for melatonin at 3, 5, or 10 mg—common dosages on American websites—you are looking for a product that does not have food supplement status in France. Practical consequence: a supplement is not reimbursed; the question of reimbursement only arises for medicinal forms, by prescription.
What dose to take, in what form, and at what time?
The rule is counter-intuitive: when it comes to melatonin, more is not better. The doses targeted by European claims are low, 0.5 mg and 1 mg, and reported side effects increase with dose. Start with the lowest.
Timing matters more than dose. It should be taken shortly before bedtime, typically 30 minutes to one hour before. Taken too early or too late, the same dose does not produce the same time shift. For jet lag, the logic is different: it should be taken according to the destination's bedtime, starting on the first evening there.
The available forms do not change the molecule, only its release speed and convenience:
- Sublingual sprays and drops allow for fine dose adjustment and can be taken without water: the most flexible form when looking for the minimal dosage.
- Capsules and tablets offer reproducible dosing and are easy to transport.
- Gums and gummies are readily taken, but check the sugar content and the number of units corresponding to the advertised dose.
- Compound formulas combine melatonin with other ingredients: glycine, tryptophan, magnesium, vitamin B6, plants. Always add up the intake if you combine several products.
Nothing requires daily long-term use: melatonin is well suited for occasional and targeted use, such as transmeridian travel, a series of shifted nights, or a period when bedtime has slipped. If sleep disturbance is established, the right approach is not to increase the dose, but to consult a doctor. Chronic insomnia has causes that a food supplement does not treat.
What does ANSES say, and who should not take it?
ANSES published a vigilance opinion on food supplements containing melatonin, following reports received by its nutrivigilance system. This opinion does not conclude a general danger, but it identifies populations for whom consumption is not recommended and advises prior medical consultation.
The populations that the agency advises to exclude or not to allow supplementation without medical advice:
- pregnant or breastfeeding women;
- children and adolescents;
- people with inflammatory or autoimmune diseases;
- epileptic people;
- asthmatic people;
- people suffering from mood, behavioral, or personality disorders;
- people undergoing medical treatment, due to the risk of interaction;
- people who need to perform an activity requiring sustained vigilance, as drowsiness is among the reported effects – which primarily targets driving and operating machinery.
The adverse effects reported to nutrivigilance are mainly neurological symptoms—headaches, dizziness, drowsiness, nightmares, irritability—and digestive symptoms: nausea, vomiting, abdominal pain. They are generally mild and resolve upon cessation, but they do exist.
Let's add what melatonin is not. It is not a sedative. It does not replace any prescribed treatment and should never be used to interrupt one. And it does not compensate for poor sleep hygiene: erratic schedules, late screen time, caffeine late in the day, alcohol in the evening, an overly warm room.
Frequently Asked Questions
What exactly is melatonin?
A hormone produced by the pineal gland from tryptophan, secreted in the dark, which informs the body about the position of the day-night cycle. It is called the "sleep hormone," but "night hormone" would be more accurate: it signals darkness rather than causing sleep.
Does melatonin make you sleep?
Not in the commonly understood sense. It is not a sleeping pill: it does not sedate, it shifts a time signal. The only thing European regulations allow to say is that it *helps reduce the time it takes to fall asleep*, at 1 mg taken shortly before bedtime. Nothing about sleep duration, nothing about its depth, nothing about nocturnal awakenings. Practically: it can help to fall asleep earlier when the internal clock has shifted; it will not make someone sleep who is kept awake by anxiety, pain, or sleep apnea.
What are the benefits of melatonin?
Two, and only two, in the regulatory sense – which is already exceptional in this category where most "sleep" active ingredients have none. It helps reduce the time it takes to fall asleep (at 1 mg per dose) and helps alleviate the subjective feelings of jet lag (from 0.5 mg). Everything else – restorative sleep, nocturnal awakenings, stress, age, immunity – falls outside the legal framework, regardless of the caution of the wording used by a seller.
When should I take melatonin?
Shortly before bedtime, i.e., 30 minutes to an hour before, and this is the most important point on this entire page: with this molecule, timing matters more than dose. Taken too early or too late, the same quantity does not produce the same shift in the internal clock. For travel, it should be taken according to the destination's bedtime, starting on the first evening there. And avoid bright light, including screens, for the hour that follows: it works against the product you just took.
What is the best melatonin?
The one whose dose matches your use, not the highest dose. For falling asleep, 1 mg per dose: this is the exact condition of the European claim, no more, no less. For jet lag, 0.5 mg is sufficient. Beyond that, you pay more without documented benefit, and reported side effects increase with dose. The choice of form is for comfort: spray or drops for fine adjustment, capsules for reproducible dosing, gummies if taking is an issue – then checking for sugars. Finally, beware of compound formulas with ten ingredients: what you want to read is the dose of melatonin per serving.
Is it good to take melatonin every night?
Nothing requires daily intake, nor does anything recommend it. Melatonin is better suited for occasional and targeted use: transmeridian travel, a series of shifted nights, a period when bedtime has slipped. If you've been taking it every night for weeks, the problem is no longer a shifted clock: it's an established sleep disorder, which has causes that no supplement treats. The right approach then is to consult, not to increase the dose.
How to increase melatonin naturally?
By acting on what controls it, i.e., light. Three levers, all free: daylight in the morning, which sets the internal clock; darkness in the evening, with screens and bright lights avoided in the hour before bedtime; and stable wake-up times, including weekends. Regarding diet, melatonin is produced from tryptophan, an amino acid found in eggs, dairy products, poultry, fish, and legumes—but no single food measurably increases melatonin on its own. These three habits outweigh any capsule.
What are the dangers of melatonin?
At doses authorized in food supplements, reported effects are mainly headaches, dizziness, residual drowsiness, nightmares, and digestive problems. The main risk lies less in the molecule than in the individual's condition: pregnancy, breastfeeding, minority, autoimmune or inflammatory disease, epilepsy, asthma, ongoing treatment. In these situations, medical advice is a prerequisite, not a formality. Let's add a practical risk often overlooked: residual drowsiness upon waking, which prohibits taking it before an activity requiring sustained vigilance.
Does melatonin cause weight gain?
There is no evidence to support this. No European claim relates to weight, in either direction, and melatonin provides virtually no calories. However, be careful with gums and gummies, which may contain sugars: it is the vehicle that matters then, not the melatonin. Body composition is addressed in our weight loss and protein sections.
Can melatonin be combined with medication, such as an anxiolytic?
This question is not settled on a shop page. ANSES advises against melatonin for people on medication without medical advice, and combinations with molecules acting on the central nervous system are among the most sensitive. Ask your doctor or pharmacist, with your prescription in hand.
At what age can melatonin be given?
Melatonin-based food supplements are not recommended for children and adolescents. This section is for adults. Sleep disorders in minors should be handled by a doctor, who has regulated solutions.
Does melatonin help with jet lag, and how long does it last?
This is the most well-regulated use: the claim "alleviate the subjective feelings of jet lag" exists for this purpose, from 0.5 mg taken shortly before bedtime, on the first day of travel and on subsequent days. The body takes about one day per time zone crossed to readjust, a little longer when traveling east than west. Melatonin supports this readjustment; it does not eliminate it.
How much does melatonin cost, and is it cheaper in pharmacies?
Comparing advertised prices is meaningless for this product: the only useful calculation is the price per serving, obtained by dividing the price of the container by the number of doses it contains. A spray bottle and a box of capsules cannot be compared by weight. Also, be careful not to compare two products with different statuses: below 2 mg, it is an over-the-counter food supplement, not reimbursed regardless of the channel; from 2 mg upwards, it is a medication dispensed in pharmacies, with its own rules. Therefore, the pharmacy is neither more nor less expensive: it sometimes sells something different.
What magnesium should I take in the evening?
Magnesium has no claims related to sleep; those that concern it target fatigue, muscle function, and the nervous system. If you take it in the evening, chelated forms like bisglycinate are better tolerated digestively than oxide. ZMA formulas combine it with zinc and vitamin B6 for evening intake.
What to do when you can't sleep?
Start with the levers that cost nothing: stable wake-up time, daylight in the morning, stopping caffeine in the early afternoon, avoiding screens in the late evening, a cool and dark room. If falling asleep remains difficult for several weeks, or if sleep no longer feels restorative, consult a doctor. A food supplement is a supplement, not a diagnosis.
What brands and formulas are available here?
We select products with clear labels: exact dose of melatonin per serving, detailed associated active ingredients, no dosages exceeding the scope of a food supplement. IO.Genix offers simple melatonin at 1 mg — the dosage that exactly matches the claim condition for sleep latency — as well as more complete evening formulas. Sinob offers a sleep complex combining melatonin with other active ingredients.
Around this section, several avenues overlap without merging. GABA is a neurotransmitter, for which no claims are authorized and whose passage to the brain is debated. L-Glycine is a sweet-tasting amino acid used in the evening. Ashwagandha and saffron are plants, with their own precautions. For athlete recovery, glutamine and essential amino acids are distinct topics, located in our complete sports nutrition guide.
Need advice on melatonin near Montpellier?
Our store in Vendargues, about ten minutes from Montpellier, allows you to compare two labels side by side: for melatonin, everything depends on two lines, the actual dose per serving and what accompanies it. We also ship everywhere in France and Europe. We will tell you what a product contains and when to take it; we will not tell you if you should take it, or what explains your restless nights. These two questions belong to your doctor.
Sources: ANSES for the opinion on food supplements containing melatonin and nutrivigilance reports; EFSA for scientific opinions supporting the two authorized claims and their conditions of use.
Questions fréquentes — Melatonin
Qu'est-ce que la mélatonine, exactement ?
Une hormone produite par la glande pinéale à partir du tryptophane, sécrétée à l'obscurité, qui informe l'organisme de la position du cycle jour-nuit. On l'appelle « hormone du sommeil », mais « hormone de la nuit » serait plus juste : elle signale l'obscurité plutôt qu'elle ne provoque le sommeil.
Est-ce que la mélatonine fait dormir ?
Pas au sens où on l'entend généralement. Ce n'est pas un somnifère : elle ne sédate pas, elle déplace un signal horaire. La seule chose que la réglementation européenne autorise à dire, c'est qu'elle contribue à réduire le temps d'endormissement, à raison de 1 mg pris peu avant le coucher. Rien sur la durée du sommeil, rien sur sa profondeur, rien sur les réveils nocturnes. Concrètement : elle peut aider à s'endormir plus tôt quand l'horloge interne a glissé ; elle ne fera pas dormir quelqu'un que l'anxiété, la douleur ou une apnée du sommeil tiennent éveillé.
Quels sont les bienfaits de la mélatonine ?
Deux, et deux seulement, au sens réglementaire — ce qui est déjà exceptionnel dans ce rayon où la plupart des actifs « sommeil » n'en ont aucun. Elle contribue à réduire le temps d'endormissement (à 1 mg par prise) et contribue à atténuer les effets du décalage horaire (à partir de 0,5 mg). Tout le reste — sommeil réparateur, réveils nocturnes, stress, âge, immunité — sort du cadre légal, quelle que soit la prudence de la formulation employée par un vendeur.
Quand prendre la mélatonine ?
Peu avant le coucher, soit 30 minutes à une heure avant, et c'est le point le plus important de toute cette page : sur cette molécule, l'horaire compte davantage que la dose. Prise trop tôt ou trop tard, la même quantité ne produit pas le même déplacement de l'horloge interne. Pour un voyage, la prise se cale sur l'heure de coucher de la destination, dès le premier soir sur place. Et évitez la lumière vive, écrans compris, dans l'heure qui suit : elle travaille contre le produit que vous venez de prendre.
Quelle est la meilleure mélatonine ?
Celle dont la dose correspond à votre usage, pas la plus dosée. Pour l'endormissement, 1 mg par prise : c'est la condition exacte de l'allégation européenne, ni plus ni moins. Pour le décalage horaire, 0,5 mg suffit. Au-delà, vous payez davantage sans bénéfice documenté, et les effets indésirables rapportés augmentent avec la dose. Le choix de la forme relève du confort : spray ou gouttes pour ajuster finement, gélules pour un dosage reproductible, gommes si la prise est un problème — en vérifiant alors les sucres. Méfiez-vous enfin des formules composées à dix ingrédients : ce que vous voulez lire, c'est la dose de mélatonine par prise.
Est-ce bon de prendre de la mélatonine tous les soirs ?
Rien n'impose une prise quotidienne, et rien ne la recommande non plus. La mélatonine se prête mieux à un usage ponctuel et ciblé : un voyage transméridien, une série de nuits décalées, une période où l'heure d'endormissement a glissé. Si vous en êtes à en prendre chaque soir depuis des semaines, le problème n'est plus un décalage d'horloge : c'est un trouble du sommeil installé, qui a des causes qu'aucun complément ne traite. La bonne démarche est alors de consulter, pas d'augmenter la dose.
Comment augmenter sa mélatonine naturellement ?
En jouant sur ce qui la commande, c'est-à-dire la lumière. Trois leviers, tous gratuits : de la lumière du jour le matin, qui cale l'horloge interne ; de l'obscurité le soir, écrans et éclairages vifs écartés dans l'heure qui précède le coucher ; et des horaires de lever stables, week-end compris. Côté assiette, la mélatonine est fabriquée à partir du tryptophane, un acide aminé présent dans les œufs, les produits laitiers, la volaille, le poisson et les légumineuses — mais aucun aliment ne fait monter la mélatonine de façon mesurable à lui seul. Ces trois habitudes pèsent plus lourd que n'importe quelle gélule.
Quels sont les dangers de la mélatonine ?
Aux doses autorisées en complément alimentaire, les effets rapportés sont surtout des maux de tête, des vertiges, une somnolence résiduelle, des cauchemars et des troubles digestifs. Le risque principal tient moins à la molécule qu'au terrain : grossesse, allaitement, âge mineur, maladie auto-immune ou inflammatoire, épilepsie, asthme, traitement en cours. Dans ces situations, l'avis médical est un préalable, pas une formalité. Ajoutons un risque pratique souvent oublié : la somnolence résiduelle au réveil, qui interdit la prise avant une activité exigeant de la vigilance.
La mélatonine fait-elle grossir ?
Rien ne permet de l'affirmer. Aucune allégation européenne ne porte sur le poids, dans un sens ou dans l'autre, et la mélatonine n'apporte pratiquement aucune calorie. Attention en revanche aux gommes et gummies, qui peuvent contenir des sucres : c'est le support qui compte alors, pas la mélatonine. La composition corporelle se traite dans nos rayons perte de poids et protéines.
Peut-on associer la mélatonine à un médicament, par exemple un anxiolytique ?
Cette question ne se règle pas sur une page de boutique. L'ANSES déconseille la mélatonine aux personnes sous traitement médicamenteux sans avis médical, et les associations avec des molécules agissant sur le système nerveux central sont parmi les plus sensibles. Posez la question à votre médecin ou à votre pharmacien, ordonnance en main.
À quel âge peut-on donner de la mélatonine ?
Les compléments alimentaires à base de mélatonine sont déconseillés aux enfants et aux adolescents. Ce rayon s'adresse aux adultes. Un trouble du sommeil chez un mineur relève du médecin, qui dispose de solutions encadrées.
La mélatonine aide-t-elle contre le décalage horaire, et combien de temps dure-t-il ?
C'est l'usage le mieux cadré : l'allégation « atténuer les effets du décalage horaire » existe pour cela, à partir de 0,5 mg pris peu avant le coucher, le premier jour du voyage et les jours suivants. L'organisme met environ un jour par fuseau horaire franchi à se recaler, un peu plus vers l'est que vers l'ouest. La mélatonine accompagne ce recalage, elle ne le supprime pas.
Combien coûte la mélatonine, et est-elle moins chère en pharmacie ?
Comparer des prix affichés n'a pas de sens sur ce produit : le seul calcul utile est le prix par prise, obtenu en divisant le prix du contenant par le nombre de doses qu'il contient. Un flacon de spray et une boîte de gélules ne se comparent pas au poids. Attention aussi à ne pas comparer deux produits de statuts différents : en dessous de 2 mg, c'est un complément alimentaire en vente libre, non remboursé quel que soit le circuit ; à partir de 2 mg, c'est un médicament délivré en pharmacie, avec ses propres règles. La pharmacie n'est donc ni plus ni moins chère : elle vend parfois autre chose.
Quel magnésium prendre le soir ?
Le magnésium ne porte aucune allégation liée au sommeil ; celles qui le concernent visent la fatigue, la fonction musculaire et le système nerveux. Si vous en prenez le soir, les formes chélatées comme le bisglycinate sont mieux tolérées sur le plan digestif que l'oxyde. Les formules ZMA l'associent au zinc et à la vitamine B6 dans une prise du soir.
Que faire quand on n'arrive pas à dormir ?
Commencez par les leviers qui ne coûtent rien : heure de lever stable, lumière du jour le matin, caféine arrêtée en début d'après-midi, écrans écartés en fin de soirée, chambre fraîche et sombre. Si l'endormissement reste difficile plusieurs semaines, ou si le sommeil ne répare plus, consultez. Un complément alimentaire est un appoint, pas un diagnostic.
