Universal Nutrition /Universal Naturals Melatonin Formula 5 mg

Our assessment

The evidence shows that melatonin is a well-studied supplement for sleep support, but the data provided does not contain specific clinical studies or dosage recommendations for this particular product. For general context, melatonin is known to help regulate the sleep-wake cycle, though the specific 5 mg dose in this product is considered a higher amount. Data not available for the efficacy of this specific brand or formulation.

How it works

Think of melatonin as your body's natural "sleep signal" — it is a hormone produced by the pineal gland that tells your brain it is time to rest. This supplement provides an external source to help shift your internal clock, particularly useful for jet lag or shift work [NIH ODS]. Data not available on the specific mechanism for this product's 5 mg formulation.

Safety profile

FDA received 6,481 adverse event reports for melatonin-containing products. Side effects reported include headache (1,289 reports), dizziness (1,013 reports), and nausea (978 reports) [FDA data]. Data not available on side effects specific to this Universal Naturals product.

Our recommendation

Start with a lower dose, typically 0.5 mg to 3 mg, taken 30 to 60 minutes before bedtime. The 5 mg dose in this product may be too strong for some individuals and could cause grogginess the next day. Data not available to confirm the quality or purity of this specific brand. Consider consulting your healthcare provider before starting, especially if you take other medications.

Supplement labels contain several key sections regulated by the FDA:

• Serving Size — The recommended amount per dose. Always check this — some products require multiple capsules per serving.
• Amount Per Serving — Shows the quantity of each nutrient in the product, typically in IU (International Units), mg (milligrams), or mcg (micrograms).
• % Daily Value (%DV) — Indicates how much a nutrient in a serving contributes to a daily diet. 5% DV or less is low; 20% DV or more is high.
• Other Ingredients — Lists inactive ingredients like fillers, binders, and capsule materials (e.g., gelatin, cellulose, magnesium stearate).
• Suggested Use — The manufacturer's recommended directions for taking the supplement, including timing and dosage.

Source: FDA Dietary Supplement Labeling Guide