Real but modest, and it shortens the time to fall asleep rather than improving sleep quality. Doses sold online are often ten times the studied amount.
Who this is actually for
People with jet lag, and adults who take a long time to fall asleep. The only substance with an authorised EU sleep claim.
What it is legally allowed to claim
Nothing. There is no authorised EU health claim for this substance, so any packet promising a specific benefit is making a claim it is not entitled to make. That is worth knowing before you judge the price.
How much is too much
No EFSA upper level. Authorised claims sit at 0.5 milligrams for jet lag and 1 milligram for time to fall asleep.
Prescription-only in several EU countries including for some preparations in Cyprus. Causes next-day grogginess in some people. Avoid in pregnancy and ask before use with sedatives or anticoagulants.