What is in sleep supplements and how to read the label

Sleep supplements usually combine a few familiar ingredients: a mineral such as magnesium, an amino acid such as L-theanine, herbs such as chamomile and passionflower, and sometimes 5-HTP or melatonin. The label tells you which ones, and how much of each is in a serving.

If you are comparing supplements for good sleep, the ingredient list is the useful part, and the front of the tub is not. Below we say what each common ingredient is, how to check a label properly, which ingredients call for a word with a pharmacist first, and what is in our own evening drink, WorkMode OFF. The evidence for these ingredients is uneven, and nothing here is a claim about what any product will do for you.

What is in sleep supplements?

Most products draw on the same short list.

• Magnesium. A mineral. The NIH Office of Dietary Supplements gives an upper limit of 350 mg a day for adults for magnesium from supplements and medications (magnesium naturally in food is not counted). It says high intakes from supplements 'can cause diarrhea, nausea, and abdominal cramping.'
• L-theanine. An amino acid found in tea.
• 5-HTP. A compound sold in capsules and powders. The 5-HTP in WorkMode OFF is extracted from the seed of Griffonia simplicifolia.
• Vitamin B6. A vitamin, sometimes added next to 5-HTP. Labels may show it as 'P-5-P', the active form.
• Chamomile. An herb, usually drunk as tea. The National Center for Complementary and Integrative Health (NCCIH) says that although it has traditionally been used for insomnia, there is no conclusive evidence from clinical trials showing whether it is helpful.
• Passionflower. Another herb. NCCIH says there are 'very few studies of passionflower conducted in people' and insufficient evidence to say whether it works for any condition.
• Melatonin. A hormone the body makes itself. In South Africa it is a scheduled substance (more on that below).

A 2024 literature review of herbal and natural supplements for sleep says the strength of evidence varies, and that optimal dosages, formulations and treatment durations are unestablished. So no ingredient on this list is proven for everybody, and a longer ingredient list does not mean a better product.

How do I read a sleep supplement label?

Start with the supplement facts panel and work through it in this order.

• Amount of each ingredient per serving. A label that names magnesium, 5-HTP or L-theanine but gives no figure tells you very little.
• Watch for a 'proprietary blend'. A blend can show one total weight for several ingredients, which hides how much of each you are getting.
• Serving size. Check whether the figures are for one scoop, one capsule or two. Two capsules doubles everything on the panel.
• Other ingredients. Sweeteners, flavours, fillers and anti-caking agents are listed here, and they are worth reading if you avoid particular ones.
• Allergens. Chamomile is worth a look if you react to ragweed or related plants (see below).
• Directions and warnings. How much, when, and who should not use it.

Magnesium shows why amounts matter. The 350 mg limit from the NIH covers supplements and medications together, so a magnesium tablet, a multivitamin with magnesium and an evening drink all count towards one total. You can only add that up if each label states its amount.

Quality matters too. The 2024 review notes that 'the quality and purity of supplements also vary widely due to a lack of strict regulations.' A clear label from a brand that shows its amounts is a better starting point than a vague one.

Which sleep supplement ingredients need a pharmacist's check first?

Some ingredients interact with medicines or with health conditions. This is a short list, not a full one, and it gives no advice on doses.

• 5-HTP. Memorial Sloan Kettering says it may interact with medications or herbs that affect serotonin levels. It advises people taking SSRIs, MAOIs, tricyclic antidepressants or other serotonin-affecting drugs to avoid it without a physician's supervision, and to avoid it with St John's wort or SAM-e. Drugs.com describes taking it while pregnant or breastfeeding as 'possibly unsafe'.
• Chamomile. NCCIH reports interactions with warfarin and with some drugs metabolised by the liver. Little is known about safety in pregnancy or while breastfeeding. Allergic reactions are possible, especially in people allergic to ragweed.
• Magnesium. The NIH Office of Dietary Supplements says the risk of magnesium toxicity rises with impaired kidney function, because the body removes excess magnesium less well.
• Melatonin. The SAHPRA consolidated schedules list melatonin in scheduled entries: one for jet-lag use in doses not exceeding 6 mg daily, and a separate one for other use. Schedules change, so ask a pharmacist about the current status of any melatonin product.

If you take any prescription medicine, are pregnant or breastfeeding, or have kidney problems, speak to a pharmacist or doctor before you start a new supplement.

What is in WorkMode OFF?

WorkMode OFF is an evening drink. People use it as part of their evening routine. This is what its label lists per serving of 1 heaped 5ml scoop (5g):

• L-glutamine: 500mg
• L-theanine: 200mg
• Rooibos (Aspalathus linearis) leaf extract, standardised to 24% polyphenols: 200mg
• Chamomile (Matricaria chamomilla) whole herb, 4:1 extract: 200mg
• Magnesium, as magnesium bisglycinate: 125mg
• 5-HTP, from Griffonia simplicifolia seed extract standardised to 98%: 100mg
• Passionflower (Passiflora incarnata) fruit, 4:1 extract: 75mg
• Vitamin B6, as pyridoxal-5-phosphate (P-5-P): 10mg

The other ingredients are maltodextrin, citric acid, flavouring, sucralose (30mg per serving) and an anti-caking agent. It contains no melatonin. It comes in Peach Iced Tea flavour.

The label carries a SAHPRA notice: 'This unregistered medicine has not been evaluated by the SAHPRA for its quality, safety or intended use. Health supplements are intended to complement health or supplement the diet.'

Mix 1 heaped scoop (5g) with 250ml of hot or cold water, 30 minutes before bed, as the label directs. Customers take it hot or cold; it comes down to personal preference.

You can see the product on the WorkMode OFF product page, and the rest of our evening range, including bundles that pair it with WorkMode ON.

The same checks apply here as to any other product: compare the amounts, read the other ingredients, and ask a pharmacist if any of the points above apply to you. The FAQ also advises checking with a healthcare professional first if you are pregnant, breastfeeding or on medication.

Can I take a sleep supplement every night?

That depends on the product, so follow the directions printed on its label. A food supplement's label sets out how it is meant to be used. We can't promise any result, or say what happens over the long term.

Medicines are different. The SAHPRA-approved leaflet for Circadin 2 mg, a prolonged-release melatonin tablet, says it is prescribed for you personally and is intended for use of up to 13 weeks. So 'every night' means different things for different products, and a prescribed medicine comes with its own limits.

If you expect to need something every night, or you are already taking medication, ask a pharmacist or doctor first.

What do people do alongside an evening routine?

Most people pair a drink or supplement with habits. The NHS sleep advice on its tiredness and fatigue page is:

• Stick to the same sleep times and aim for 6 to 9 hours of sleep.
• Do not use smartphones or screens in the hour before sleep.
• Do not eat, have caffeine or exercise in the couple of hours before sleep.

For more on caffeine timing across a work day, see our guide to natural energy boosters.

NCCIH also notes that relaxation techniques, such as deep breathing before bed, are a sensible part of sleep habits.

When should I talk to a doctor or pharmacist?

If you have ongoing trouble with sleep, see a doctor or pharmacist. This page can't help with that, and a supplement isn't a substitute for medical advice.

Supplements are food products. Speak to a professional before starting one if you take prescription medicine, are pregnant or breastfeeding, or have kidney problems. Take the label with you so they can see exactly what is in it.

Questions people ask

What is the best supplement for sleep?

There isn't one. A 2024 review says the evidence varies and optimal doses are unestablished. Compare ingredients, amounts per serving, other ingredients and directions, then ask a pharmacist about anything that applies to you.

What can I take every night?

Follow the label of the specific product. Scheduled medicines, such as prescription melatonin, are prescribed for one person and can have a set maximum duration. If you need something every night, speak to a doctor or pharmacist.

Which vitamins and minerals appear in evening supplements?

Magnesium is a mineral and B6 is a vitamin, and both turn up in evening products. The NIH sets an upper limit of 350 mg a day for adults for magnesium from supplements and medications.

Is 'natural' the same as safe or weak?

No. The 2024 review says herbal and natural supplements are 'not without risks', including possible interactions with prescription medicines. Check the label and ask a pharmacist.

Is melatonin available in South Africa?

SAHPRA's schedules list melatonin as a scheduled substance, with separate entries depending on use and dose. Ask a pharmacist about the current status of any product.

Does WorkMode OFF contain melatonin?

No. Its label lists every ingredient, and melatonin is not one of them.

How do you take WorkMode OFF?

Mix 1 heaped scoop (5g) with 250ml of hot or cold water, 30 minutes before bed, as the label directs. It comes in Peach Iced Tea flavour.