Sleep · Melatonin · Labels · 6 min read · Updated October 2026
Walk down any supplement aisle and you'll see melatonin in 3 mg, 5 mg and 10 mg, sometimes more. Our Sleep Strips contain 1 mg. That's a deliberate choice, and this piece explains it, along with what the research says about melatonin, what it doesn't say, and the label problems worth knowing about.
What melatonin is, and what the research says
Melatonin is a hormone your brain makes in response to darkness. The National Center for Complementary and Integrative Health (NCCIH), part of the NIH, describes it as one of the signals behind the timing of your body's daily rhythm and of sleep. The melatonin in supplements is usually made synthetically. In the US it is sold as a dietary supplement; in several other countries it is available only with a prescription.
NCCIH's summary of the evidence is more modest than most melatonin marketing.
Jet lag: studies suggest melatonin may help reduce symptoms, and most of that evidence comes from flights heading east.
A body clock that runs late: according to a 2018 trial published in PLOS Medicine, which enrolled 116 people with delayed sleep-wake phase disorder, taking 0.5 mg of melatonin one hour before the desired bedtime, together with a fixed bedtime, helped participants fall asleep about 34 minutes earlier on average than placebo.
Chronic insomnia: NCCIH says there isn't enough strong evidence to recommend melatonin, and American College of Physicians guidelines recommend cognitive behavioral therapy for insomnia (CBT-I) first.
In other words, melatonin is mostly a timing signal. It is not a sedative, and it isn't meant as a fix for long-term sleep problems. If poor sleep goes on for weeks, that's a conversation for your doctor.
Why more isn't the goal
Because melatonin is sold as a dietary supplement in the US, there is no FDA-approved dose, and the number on the bottle is the brand's choice. The 2018 trial above got its result with 0.5 mg, well below the 5 mg and 10 mg on many shelves. NCCIH also notes that information on long-term safety is lacking, and that there isn't enough information on side effects, particularly at doses higher than what the body normally produces.
That's the thinking behind 1 mg per strip: a low starting amount, close to the dose that trial used. Our label pairs it with 50 mg valerian root extract, 20 mg lavender extract, 10 mg chamomile extract and 10 mg hibiscus extract, in a raspberry strip that dissolves on your tongue.
The label problem nobody advertises
NCCIH points to two studies that should make anyone read melatonin labels carefully. In 2017, researchers testing 31 melatonin products found that for most of them the amount inside didn't match the label, and 26 percent also contained serotonin. In 2023, a study of 25 melatonin gummy products published in JAMA found 22 inaccurately labeled, with actual amounts ranging from 74 to 347 percent of what the label claimed. One contained no detectable melatonin at all.
A higher number on the front of the bottle doesn't guarantee a higher amount inside. A printed lot number gives you a way to ask questions: ours is on every tin, and you can reach us through our contact page.
How we'd use a melatonin strip
Timing: our label says one strip, ideally 20 to 30 minutes before bed.
Limit: one strip a day, maximum.
Routine: melatonin works with darkness, not against it. Dim the lights and put the phone down. A strip and a scrolling session are working against each other.
Safety: Sleep Strips are for adults 19 and older. Don't use them if you're pregnant or nursing, and don't drive or operate machinery within 8 hours of use. NCCIH adds that people with epilepsy or taking blood thinners should use melatonin under medical supervision.
Kids: keep every melatonin product out of reach. A CDC report counted an estimated 10,930 emergency department visits from 2019 to 2022 for unsupervised melatonin ingestion by children 5 and younger, many involving flavored products.
Melatonin is a timing hormone, not a knockout pill. Start low, take it shortly before bed, give it a dark room to work with, and read the label, including the warnings. Our Sleep Strips are built around that idea: 1 mg, one strip, no water.
Sleep Strips may support healthy sleep patterns and promote relaxation during occasional sleeplessness.*
Sources
National Center for Complementary and Integrative Health (NIH). "Melatonin: What You Need To Know." Last updated May 2024.
Sletten TL, et al. PLOS Medicine. 2018;15(6):e1002587. doi:10.1371/journal.pmed.1002587.
Erland LAE, Saxena PK. Journal of Clinical Sleep Medicine. 2017;13(2):275-281.
Cohen PA, et al. JAMA. 2023;329(16):1401-1402.
Freeman DI, et al. Centers for Disease Control and Prevention, MMWR. 2024;73(9):215-217.
Try the 1 mg strip. Sleep Strips: 1 mg melatonin with valerian, lavender, chamomile and hibiscus in a raspberry strip, no water needed. Shop Sleep Strips
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*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. Vantyx products are for adults 19 years of age or older.