Melatonin is a hormone made in an organ in the brain known as the pineal gland1, and it’s regulated through the body’s 24-hour internal clock — or circadian rhythm. Certain receptors in the eye’s retina communicate with the brain to regulate the sleep cycle based on exposure to light and darkness. Melatonin production begins in the evening hours when exposure to natural daylight starts to decrease. The levels peak in the middle of the night and gradually start declining as the sun comes up.
Melatonin supplements are dietary supplements typically made synthetically2, though they may also be made from animals or microorganisms. These supplements provide the body with extra melatonin in the hopes of helping people fall asleep. If you frequently find yourself unable to sleep, you might be considering melatonin supplements.
In this guide, we’ll share the best melatonin supplements for you to consider.
Best Melatonin Supplements
- Sleep Candy™ – Best Melatonin Supplement Overall
- Olly Sleep Gummies – Best Melatonin Gummies
- Nature Made Melatonin – Best Budget Melatonin Supplement
- HUM Beauty zzZz – Best Melatonin Tablets
- Nature's Bounty Melatonin – Best Quick-Release Melatonin Supplement
- Natrol Melatonin – Best Drug-Free Melatonin Supplement
Our 6 Best Melatonin Supplement Picks, Reviewed
Sleep Candy™ – Best Melatonin Supplement Overall
This chewable melatonin supplement was designed to provide quality sleep by boosting melatonin levels and regulating the body’s natural sleep cycle. Sleep Candy is free from all major allergens and artificial sweeteners. It was also formulated to fight cravings and hunger that inadequate sleep can bring.
In addition to providing 3 mg of melatonin to help regulate the sleep cycle, this product features a comprehensive blend of relaxing ingredients that work together synergistically. 5-HTP is a naturally occurring amino acid that is paired with Vitamin B6 to boost the production of neurotransmitters like serotonin. Finally, inositol and L-theanine were included to reduce stress hormones and promote relaxation.
The ingredients in Sleep Candy are all-natural, and were chosen to help avoid the hangover effect that other brands can cause.
Olly Sleep Gummies – Best Melatonin Gummies
If chewing your way to a better sleep is what you had in mind, these delicious melatonin gummies by Olly may be just what you need. These delicious chewables were designed to make your dreams sweet, combining melatonin with L-theanine and natural botanicals like lemon balm and chamomile.
Olly is a natural health and wellness company that believes functional ingredients found in nature can improve our well-being. Their team of health and nutrition experts relies on science to create unique blends that provide results naturally.
All of their products are free from artificial flavors, colors, and sweeteners and are also gluten-free. These sleep gummies are bursting with natural blackberry flavor with just a hint of mint for freshness. Olly’s motto is that “taking nutritional supplements shouldn’t be a chore.” With that in mind, all of their products were designed to be “just as effective as they are fun.”
Nature Made Melatonin – Best Budget Melatonin Supplement
Our favorite value choice, Nature Made melatonin uses all-natural ingredients to provide quality sleep. It includes magnesium, which helps relax the muscles before bed. The ingredients are all-natural and are selected to help avoid the drowsy hangover effect some other brands may cause.
Nature Made is drug-free and includes no artificial preservatives, sweeteners, or gluten. In addition to providing 3 mg of melatonin to help regulate the sleep-wake cycle, this product features a comprehensive blend of relaxing ingredients that work together synergistically.
Magnesium is a naturally occurring mineral that plays a critical role in hundreds of enzyme reactions in our bodies. The various functions include regulating blood pressure, immune system support, and muscle and nerve function. Taking this supplement before bed could help you relax and enjoy more rejuvenating sleep.
HUM Beauty zzZz – Best Melatonin Tablets
Many health products contain artificial ingredients and fillers that some people are looking to avoid. Beauty zzZz by Hum is a sustainably sourced, non-GMO product that is also gluten-free. According to Hum, “beauty starts from within.” These vegetarian tablets promote restful sleep with clinically proven ingredients that are pure and potent.
This product contains 3 mg of melatonin to provide natural relief for those dreadful sleepless nights. The mineral calcium is paired with Vitamin B6 to produce the sleep-inducing neurotransmitter called serotonin. These three ingredients work together to regulate sleep patterns and to promote rest and relaxation.
Beauty zzZz tablets are easy to use. Just take one tablet 20 minutes before bedtime. According to Hum, you can achieve optimal results within 4-8 weeks. This sleep supplement help you quickly drift into dreamland so you can wake up feeling energized and ready for a new day.
Nature's Bounty Melatonin – Best Quick-Release Melatonin Supplement
Dual Spectrum Melatonin by Nature’s Bounty features 5 mg of clinically studied melatonin, with a unique bi-layer design in one convenient tablet. Those experiencing occasional sleeplessness may find relief with this 100% drug-free supplement. These tablets are non-GMO and free from artificial flavors and sweeteners, sugar, preservatives, milk, lactose, soy, wheat, gluten, and yeast.
Each Dual Spectrum tablet features two layers designed to provide a quick-release to help you doze off faster. It also gives an extended-release to help you keep in that dream-like state longer. For maximum effect, this product is best taken 30-45 minutes before bedtime.
Nature’s Bounty is a company that has been creating natural supplements that are laboratory tested with guaranteed quality for over 40 years. They offer a wide range of melatonin products, but this is the only one that features this unique bi-layer design.
Natrol Melatonin – Best Drug-Free Melatonin Supplement
For the best drug-free choice, this maximum strength melatonin by Natrol is a fantastic option. Finding a drug-free sleep aid is important for those wanting to prevent morning grogginess. This melatonin supplement is designed to be non-habit forming. So, you can feel confident about using it for the occasional sleepless night.
Natrol is one of America’s top manufacturers of supplements and vitamins and features the #1 melatonin brand in the nation. This company was founded with a passion to increase the wellness of humans all over the world. They are considered a pioneer in the industry and have consistently received the highest “A” rating from the Natural Products Association.
These strawberry-flavored chewable tablets contain 10 mg of melatonin and they dissolve quickly for fast absorption. This easy-to-use design means you can take this supplement anywhere, anytime without needing water to wash it down.
Who Should Consider Buying Melatonin Supplements?
People who would benefit from melatonin the most are those who struggle to fall asleep for whatever reason. Since naturally occurring melatonin is supposed to help regulate your circadian rhythm3, supplements can do exactly that as well. Lighting and noise can mess up your circadian rhythm but so can stress, fatigue, and critical illness we can’t control as easily. Melatonin supplements can help if you have trouble falling asleep for any of these reasons a few nights in a row.
Melatonin supplements are sold over the counter, which means you don’t necessarily need a doctor’s prescription to get one. However, as it’s always the case with supplements and vitamins, it’s best to first consult with your doctor to ensure what exactly you need and how much.
How to Choose a Melatonin Supplement
Dosage
Some physicians4 believe it’s best to start with the lowest dose to see the effect it’ll have on you. Try taking it at least 30 minutes before bedtime, as it takes up to 40 minutes to work.
Melatonin is sold in a range of doses that may go up to 10 milligrams. Contrary to popular belief, the higher dosage doesn’t always promise better sleep. In some cases, it can have a contrary effect, potentially giving you nightmares or making you sleepy the next day.
The Form It Comes In
Melatonin is sold in various forms, so you can find everything from gummies to capsules, tablets, liquid drops, and patches.
Capsules and tablets are meant to be taken by mouth, followed by water. Similarly, you can take liquid melatonin by mouth, holding a drop under your tongue, or you can mix it in a glass of water. Gummies are meant for those who can’t take capsules or don’t like the taste of liquid melatonin. Lastly, transdermal patches5 may be less common but are believed to be equally effective, especially because they have sustained release.
Other Ingredients
Some melatonin supplements are sold with nothing in them but melatonin. Others have several other ingredients, such as magnesium to help relax the body and prepare it for sleep. Some may have Vitamin B6, which is believed to help boost melatonin production.
Some supplements also contain L-theanine6, which promotes calmness by reducing stress and anxiety. Other ingredients you may come across in melatonin supplements include GABA (another sleep aid), Inotisol, calcium, and different sleep-inducing botanicals.
Third-Party Endorsements
The first thing to remember is that melatonin supplements aren’t approved by FDA7 because they’re looked at as dietary supplements. Nonetheless, they’re considered effective pharmacologic insomnia therapy by the American Academy of Family Physicians8.
However, it’s important you buy products that have certain certifications that indicate their safety and quality.
Some of the best third-party certification programs include the U.S. Pharmacopeia9 (USP) and NSF International. USP is the most widely-accepted standard that indicates the supplement has the exact ingredients listed on its label. In addition, it also ensures it’ll break down within a certain amount of time and doesn’t contain any harmful levels of contaminants.
The NSF International10 mark assures consumers that the product has been tested by independent certification companies.
Types of Melatonin Supplements
- Capsules – Capsules are made from gelatin or non-gelatin shells that contain the actual supplement. You can take them as they are or open them and take the supplement without the shell.
- Tablets – Unlike capsules, tablets are solid. You can only take them by mouth with some water. However, in some cases, you can split a tablet should you need to split the dosage.
- Gummies – Gummies are usually made from glucose syrup, gelatin, palm oil, natural flavors, and several other ingredients apart from melatonin itself.
- Liquid – Liquid melatonin comes in dark bottles with a dropper meant to make it easy to separate drops. This type is easy to dose, thanks to the dropper. You can take supplement drops by mouth or mix them in a glass of water.
- Patches – Melatonin patches go onto your skin. They have an adhesive back that makes them easy to stick to your skin without falling off in the middle of the night. You’re supposed to use one at least 40 minutes before bed.
FAQs About Melatonin Supplements
What's the best dosage for adults?
Most doctors recommend you take a dosage of 0.3 to 5 milligrams11 before bedtime, pointing out that a higher dose doesn’t necessarily work better than a lower one.
In most cases, it’s best to start with the lowest dose, especially if you’re unsure of the effect it’ll have on you. You may also want to consult with your doctor on the specific dose that should work best for you. Either way, be careful not to take more than the recommended dose.
Does age affect melatonin levels?
According to experts12, the melatonin levels we produce naturally decrease with age. Melatonin is important for sleep, immunity, aging, and other biological processes. As it decreases with age, we have a higher chance of developing age-related diseases and conditions like insomnia.
Adults have a higher chance of struggling with sleep than children because hormones, including melatonin, change with age13. For this reason, using melatonin supplements can help improve sleep and immunity while potentially also slowing age-related diseases.
Where can I buy melatonin?
You can purchase melatonin supplements anywhere natural products are sold, both in stores and online.
Is it okay to take melatonin every night?
According to Mayo Clinic14, melatonin should only be taken as a short-term solution for sleeping problems. If you continue to struggle with sleeping, it's important to work with a medical professional to find out the root cause of why you're not getting enough sleep because there may be a more suitable treatment for it.
Who should not take melatonin?
Johns Hopkins Medicine15 does not recommend melatonin for those who are pregnant or breastfeeding. The Mayo Clinic advises against melatonin if you have an autoimmune disease14. Meanwhile, the National Center for Complementary and Integrative Health recommends discussing melatonin use with a health provider if you take other medications2.
Our Final Thoughts
Melatonin is a commonly used supplement that could improve your sleep. However, knowing what to look for to find the safest and most appropriate option for you and your needs is vital. As a reminder, we also recommend consulting with your doctor, especially if you’re taking other medications or have any underlying medical conditions.
For more information, we suggest you check our melatonin guide to learn more about the supplement, including its benefits and side effects.
References
- Arendt PhD, Josephine., Aulinas MD PhD, Anna. “Physiology of the Pineal Gland and Melatonin”. National Library of Medicine. Last modified October 30, 2022. https://www.ncbi.nlm.nih.gov/books/NBK550972/#:~:text.
- “Melatonin: What You Need To Know”. National Center for Complementary and Integrative Health. Last modified July 2022. https://www.nccih.nih.gov/health/melatonin-what-you-need-to-know.
- “Circadian Rhythms”. National Institute of General Medical Sciences. Last modified 2022. https://nigms.nih.gov/education/fact-sheets/Pages/circadian-rhythms.aspx.
- “Melatonin: How Much Should You Take”. Cleveland Clinic. https://health.clevelandclinic.org/melatonin-how-much-should-i-take-for-a-good-nights-rest/. 2022.
- Goldstein MD, Cathay A., Burgess PhD, Helen. “Hit or Miss: The Use of Melatonin Supplements”. Journal of Clinical Sleep Medicine. https://jcsm.aasm.org/doi/full/10.5664/jcsm.8896. 2020.
- Hidese, Shinsuke. Ogawa, Shintaro. et. al. “Effects of L-Theanine Administration on Stress-Related Symptoms and Cognitive Functions in Healthy Adults: A Randomized Controlled Trial”. National Library of Medicine. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6836118/. 2019.
- Savage, Rosemary A. Zafar, Nowera. et. al. “Melatonin”. National Library of Medicine. Last modified August 8, 2022. https://www.ncbi.nlm.nih.gov/books/NBK534823/.
- Neher MD, Jon O., Goebel MD, Anna., Louden, Diana K.N. “Melatonin to Treat Insomnia in Older Adults”. American Family Physician. https://www.aafp.org/pubs/afp/issues/2021/0900/p297.html. 2021.
- “Dietary Supplement Manufacturing – USP Mark”. Webpage accessed July 10, 2023. https://www.usp.org/verification-services/verified-mark.
- “Who is NSF?”. NSF. Webpage accessed July 10, 2023. https://www.nsf.org/knowledge-library/who-is-nsf-international#:~:text=The%20NSF%20mark%20is%20your,Learn%20More.
- “Melatonin”. Family Doctor. Last modified June 2023. https://familydoctor.org/melatonin/.
- Anghel, Lucretia. Baroiu, Liliana. et. al. “Benefits and adverse events of melatonin use in the elderly (Review)”. National Library of Medicine. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8796282/. 2022.
- Pataky PhD, Mark W., Young MD, William, F., Sreekumaran Nair MD PhD, F. “Hormonal and Metabolic Changes of Aging and the Influence of Lifestyle Modifications”. National Library of Medicine. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8020896/. 2021.
- “Is melatonin a helpful sleep aid — and what should I know about melatonin side effects?”. Mayo Clinic. Last modified October 28, 2022. https://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/melatonin-side-effects/faq-20057874#:~:text=Melatonin%20is%20generally%20safe%20for,Headache.
- “Melatonin for Sleep: Does It Work?”. Johns Hopkins Medicine. Webpage accessed July 10, 2023. https://www.hopkinsmedicine.org/health/wellness-and-prevention/melatonin-for-sleep-does-it-work.
