Melatonin: Spray or Capsules, What Dose and What Time

Spray or capsule, 0.3 mg, 1 mg or 1.9 mg, half an hour or three-quarters of an hour before bed: melatonin looks simple, and yet we’re always asked the same three questions. Which form? Which dose? What time? The answers come down to a few rules, as long as you know what you’re holding. Here’s how we explain it at the counter, with the products you’ll find on our melatonin in Paris page.

Melatonin, a hormone before it’s a supplement

Melatonin is a hormone our body produces on its own, in the pineal gland, as light fades in the evening. It’s not a sleeping pill, and that’s the idea to keep in mind when choosing your product.

The claims authorised in Europe are precise. Melatonin contributes to the reduction of time to fall asleep, the beneficial effect being obtained with the consumption of 1 mg shortly before bedtime. It also contributes to the alleviation of jet lag, with at least 0.5 mg taken shortly before bedtime on the first day of travel and on the following days. So it’s neither a question of “stronger is better”, nor a product to take whenever. The right time and the right dose matter more than the form.

Spray or capsule: what changes?

The spray is sprayed directly into the mouth. The Osavi melatonin and passionflower spray, blackcurrant delivers 1 mg of melatonin per spray, with passionflower and lemon balm extracts. You hold the liquid for a few seconds before swallowing. The 25 ml bottle gives about 125 sprays and is also available in a cherry version. It’s the easiest form to dose to the milligram, and it fits in a toiletry bag.

Capsules suit those who prefer swallowing a capsule with a glass of water. At Dynveo, the melatonin is plant-derived: it comes from a St John’s wort extract standardised to 1% natural melatonin. The 1.9 mg Dynveo vegan melatonin provides 1.9 mg per capsule, and its smaller counterpart provides 0.3 mg.

Combined formulas add other ingredients. The Dynveo Chronobio Sleep Complex brings together, for two capsules, 1.9 mg of melatonin, 200 mg of L-theanine and 300 mg of valerian root extract.

Which dose to choose?

This is where common misconceptions are hard to shake. Many people think a stronger dose will work better. There’s nothing to support that: the European claim applies to 1 mg, not more. Our guidelines at the counter:

• 1 mg: this is the amount used for the European claim. The Osavi spray delivers it in one spray.
• 1.9 mg: one Dynveo capsule, for those who prefer a capsule to a spray.
• 0.3 mg: a small dose, below the milligram of the claim, for those who want to start very gently.
• Never two products at once: don’t combine a spray and a capsule that both contain melatonin.

In all cases, don’t exceed the daily dose stated on the packaging. If you’re torn between two doses, stick with the same one for several nights in a row before drawing any conclusions: switching products every couple of days won’t tell you what works for you.

What time to take it

Manufacturers give very similar instructions: one spray 30 minutes before bed for the spray, one capsule 30 to 45 minutes before bed for the Dynveo capsules. In other words, you take it as you’re getting ready for the night, not right after dinner.

Two habits go along with it. First, regularity: taking your melatonin at a fixed time, as much as possible. Second, atmosphere: dim lighting, screens off, a quiet room. Taking melatonin and then spending an hour on your phone doesn’t make much sense.

Precautions to know

Melatonin is not recommended for children, pregnant women or breastfeeding women. After taking it, avoid driving or operating machinery. The Dynveo capsules contain St John’s wort: the Chronobio Complex is not recommended if you’re on medication, particularly oral contraception, an antidepressant or an anticoagulant. If you’re on ongoing treatment or have a chronic condition, ask your doctor or pharmacist for advice before taking any melatonin.

Melatonin isn’t the only evening product either. Our sleep shelf brings together other products, and our article tea or herbal tea: which hot drink for which moment will help you choose what to drink in the evening.

Frequently asked questions

Does the spray have a taste?

Yes, a light one: blackcurrant or cherry depending on the version, with a natural flavouring. It’s vegan, gluten-free and with no added sugar.

Can melatonin be taken every night?

Follow the dose and duration stated on the packaging. If you feel you need it over long periods, talk to your doctor.

Why melatonin derived from St John’s wort?

It’s Dynveo’s choice for offering a plant-based melatonin. The extract is standardised, which guarantees a controlled content in each capsule.

Does the spray keep well once opened?

Close it well after each use and store it at room temperature, away from light. It doesn’t need to go in the fridge.

To compare the spray and the capsules without getting the dose wrong, come and see us in our Paris 12th shop, Tuesday to Saturday from 9:30am to 6:30pm: we take the time to look at your routine with you.