Melatonin in NZ Now available without a Prescription
💤 Melatonin in New Zealand (2025 Update): Everything You Need to Know
By Pakuranga Pharmacy • Updated October 2025
🌙 What Is Melatonin?
Melatonin is a natural sleep hormone your body produces to regulate your sleep–wake rhythm. Levels rise at night, helping you fall asleep and stay asleep. Supplements containing melatonin are often used to help with insomnia, jet lag, and sleep rhythm disturbances caused by travel or shift work.
🇳🇿 Melatonin Is Now Easier to Access in New Zealand
Until recently, melatonin was prescription-only in NZ. But as of 30 June 2025, Medsafe reclassified certain low-dose melatonin products so pharmacists can now supply them without a prescription.
That means you can now walk into a participating pharmacy — like Pakuranga Pharmacy — and request melatonin after a quick consultation.
💊 Who Can Buy Melatonin Without a Prescription?
| Use Case | Max Supply Period | Typical Dose | Available To |
|---|---|---|---|
| Jet lag | Up to 10 days | ≤ 5 mg/day | Adults |
| Short-term insomnia | Up to 30 days | ≤ 3 mg/day or 2 mg (modified release) | Adults |
Note: Melatonin remains prescription-only for children and adolescents. It’s also not funded by PHARMAC.
🏥 Common Melatonin Products in NZ Pharmacies
- Vigisom 2 mg prolonged-release tablets – often used by people aged 55+
- Circadin 2 mg – another prolonged-release option for insomnia
As new non-prescription (OTC) products roll out, expect to see low-dose tablets or gummies on pharmacy shelves soon. These will be pharmacist-only medicines, ensuring safe use and quality assurance.
⚠️ Tip: Avoid buying melatonin online from overseas sources — some imported products may be unapproved or incorrectly dosed.
🧭 How to Use Melatonin Safely
- Take it 30–60 minutes before bedtime: it signals your body that sleep is near.
- Use the lowest effective dose: typically between 0.5 mg and 3 mg.
- Short-term use only: helps reset your sleep rhythm, not for indefinite use.
- Avoid alcohol and bright light at night: both reduce melatonin’s effect.
- Combine with good sleep habits: consistent bedtime, no screens before bed, morning sunlight exposure.
⚠️ Possible Side Effects
Melatonin is generally well tolerated, but possible side effects include:
- Daytime sleepiness
- Vivid dreams
- Dizziness or headache
- Mild nausea
Avoid driving or using machinery after taking melatonin until you know how you respond.
Melatonin may interact with medications such as blood thinners, antidepressants, or immunosuppressants — always check with your pharmacist.
✈️ Using Melatonin for Jet Lag
Melatonin can help you adjust when travelling across time zones. Take 0.5 – 5 mg about one hour before your intended bedtime at your destination. Continue for several days after arrival for best results.
Pair it with morning sunlight exposure to reset your internal clock faster.
💤 The Bottom Line
Melatonin is a safe, effective, short-term sleep aid for many adults. Thanks to the 2025 Medsafe changes, you can now access certain melatonin products directly from your pharmacy without needing a prescription.
Always choose pharmacy-approved products, use the lowest effective dose, and consult a pharmacist if you take other medications or have ongoing sleep issues.
🏪 Visit Pakuranga Pharmacy for Expert Sleep Support
Our friendly pharmacists can help you:
- Choose the right melatonin product for your needs
- Check for medicine interactions
- Recommend lifestyle tips for better sleep
📍 Visit us in-store or contact us online for professional, confidential advice.
🛒 Explore our Sleep Support Collection for trusted pharmacy-grade products.