16 Best Melatonin Supplements for 2022, According to Experts

A quick look at the best melatonin supplements

• Best overall: Pure Encapsulations Melatonin
• Best gummy: Olly Sleep
• Best advanced-strength gummy: Vicks ZzzQuil PURE Zzzs
• Best for vegans: HUM Nutrition BEAUTY zzZz
• Best fast-dissolve tablet: Natrol Melatonin Sleep
• Best with natural ingredients: Future Kind Vegan Sleep Aid Supplement
• Best chewable: MidNite Sleep Health
• Best budget-friendly: Nature Made Melatonin 5 mg
• Best advanced-strength tablet: Natrol Melatonin Advanced Sleep
• Best liposomal spray: Quicksilver Scientific Liposomal Melatonin
• Best for athletes: Onnit Instant Melatonin
• Best lozenges: Life Extension Lozenges
• Best liquid: NOW Liquid Melatonin
• Best powder: Beam Organics Dream Night-Time Powder
• Best for menopause: Kindra Sleep Enhancing Supplement
• Best subscription: Proper Sleep + Restore

How we chose

We considered a number of factors when selecting melatonin supplements.

• Ingredient transparency: Packaging for all products on our list states exactly what’s in each dose.
• Customer reviews: All these products have mostly positive reviews on retail sites.
• Quality testing: We chose products that are tested throughout the manufacturing process to ensure purity and potency, ideally by a third-party organization.

We wanted to choose supplements with a variety of price points and application methods.

Healthline’s picks for the best melatonin supplements

Best overall

Pure Encapsulations Melatonin

• Price: $$
• Serving size: 1 capsule
• Melatonin per serving: 3 mg
• Who it may be best for: people who prefer hypoallergenic supplements

Pure Encapsulations melatonin capsules are our pick as the best overall because they’re The third party was tested. and suitable for most healthy adults, including anyone who has food allergies or tends to be sensitive to supplements and vitamins (4).

The company does not use magnesium stearate, gluten, hydrogenated fat, artificial sweeteners and colors.

melatonin is also vegan and vegetarian.

Best gummy

Olly Sleep

• Price: $$$
• Serving size: 2 gummies
• Melatonin per serving: 3 mg
• Who it may be best for: people who prefer gummies

These gummies are very delicious and melt in your mouth. Over 44,000 customers have given them 4.5 stars on Amazon.

Each gummy contains melatonin, L-theanine, and lemon balm, which help to relax and calm.

These gummies are It is certified as snf., which indicates that the supplement company complies with strict procedures and standards established by NSF, including extensive product testing (5).

Best advanced-strength gummy

Vicks ZzzQuil PURE Zzzs

• Price: $$$
• Serving size: 2 gummies
• Melatonin per serving: 6 mg
• Who it may be best for: people who need a higher dose and prefer gummies

These blackberry-vanilla gummies contain 6 mg of melatonin per 2-gummy dose. The formula also contains small amounts of other ingredients that may help promote restful sleep, such as valerian root (6).

However, be aware that both melatonin and valerian pose some risks. For instance, people who are pregnant shouldn’t take valerian. Always ask your doctor about potential interactions with medications you’re taking (7).

Best for vegans

HUM Nutrition BEAUTY zzZz

• Price: $$
• Serving size: 1 tablet
• Melatonin per serving: 3 mg
• Who it may be best for: people who follow a vegan diet

These are vegan tablets, so they’re ideal for anyone on a strict plant-based diet. Each tablet contains 3 mg of melatonin in addition to 10 mg of vitamin B6, which is necessary for melatonin production in your body (8).

The tablets also contain 63 mg of calcium because research indicates that it may play a role in a person’s ability to fall asleep (9, 10).

These tablets are free of artificial ingredients and are free of the harmful effects of the soy-free and the wheat-free.

Several reviewers say they woke up less after taking it, and that it made it easier to sleep.

Best fast-dissolve tablets

Natrol Melatonin Sleep

• Price: $
• Serving size: 1 tablet
• Melatonin per serving: 5 mg
• Who it may be best for: people who prefer quick-dissolving tablets

This product is a favorite on Amazon and has received hundreds of glowing reviews.

Reviewers say it works quickly and is inIt is It is It is expensive…. The company offers melatonin tablets with 1 to 10 melatonin per dose.

This product is It is a verified., which indicates that it contains the ingredients listed on the label, was produced according to the CGMPs, and does not contain harmful levels of contaminants (11).

Best with natural ingredients

Future Kind Vegan Sleep Aid

• Price: $$$
• Serving size: 2 capsules
• Melatonin per serving: 3 mg
• Who it may be best for: people following a vegan lifestyle who prioritize a product made with natural ingredients

melatonin is one of the potentially sleep-promoting ingredients in this sleep aid.

Each dose contains 200 mg of L-theanine, which has been shown to help reduce stress — something we all know can inhibit our sleep (12).

This product also contains 150 mg of the amino acid 5-hydroxytryptophan (5-HTP). Your body converts 5-HTP to serotonin, which may help you sleep better (13).

Future Kind states on its website that all of its products are tested.

The product also contains valerian root, passionflower herb, hops flower extract, and lemon balm leaf powder. The company chooses natural ingredients over synthetic ones.

Best chewable

MidNite Sleep Health

• Price: $$
• Serving size: 1 tablet
• Melatonin per serving: 1.5 mg
• Who it may be best for: people who prefer chewable tablets or need a smaller dose of melatonin

These tablets are sweetened with cherry flavor and are an alternative to capsule and gummies. Each tablet contains 1.5 grams of melatonin and other sleep-friendly ingredients.

“Customers say the formula doesn’t make them feel sleepy in the morning. Others say it helps them cope with jet lag.”

Best budget-friendly

Nature Made Melatonin 5 mg

• Price: $
• Serving size: 1 tablet
• Melatonin per serving: 5 mg
• Who it may be best for: people on a budget

The product is available in tablets with aUSP seal. It is made with simple ingredients and has no artificial colors, flavors orPreservatives.

The bottle includes ninety 5-mg tablets, making this a good budget buy, even though it costs more than $10.

Users say this product helps them sleep. Some people use a pill splitter to take a lower dose.

Best advanced-strength tablets

Natrol Melatonin Advanced Sleep

• Price: $
• Serving size: 1 tablet
• Melatonin per serving: 10 mg
• Who it may be best for: people who prefer high dose melatonin products

This is a product from Natrol. You have to take one of the tablets to reach the maximum daily dose of melatonin.

The addition of vitamin B6 helps support the body’s natural melatonin production (8).

The high dose and time-release formula is said to help people fall and stay asleep.

Best liposomal spray

Quicksilver Scientific Liposomal Melatonin

• Price: $$
• Serving size: 1 pump
• Melatonin per serving: 1 mg
• Who it may be best for: people who prefer liquid supplements with limited ingredients

The spray is in a bottle. One pump can deliver 1 melatonin dose, but you can increase it as you please.

“Liposomal” refers to the method of delivery. In this case, the melatonin is encased in a small, fat-like particle that allows your body to absorb it more easily (14).

CGMP-certified is the title of the company. The company conducts third-party lab testing on its products.

Best for athletes

Onnit Instant Melatonin

• Price: $$
• Serving size: 6 sprays
• Melatonin per serving: 3 mg
• Who it may be best for: people participating in competitive sports

If you play in competitive sports, Onnit Instant Melatonin could be a good option.

The spray is unique in that it is The informed sport is certified., meaning it’s free of more than 270 substances banned by many major athletics organizations (15).

If you start with 1 or 2 sprays, you can see if that works.

“The benefit of sprays is that they give you more control over the dose. If a standard 3-mg dose isn’t doing the trick, you can increase it without having to double it. You can experiment with different things.”

Best lozenges

Life Extension Lozenges

• Price: $$
• Serving size: 1 lozenge
• Melatonin per serving: 3 mg
• Who it may be best for: people who prefer dissolvable lozenges

60 vegetarian lozenges each contain 3 grams of melatonin, and are contained in this bottle.

They are It is a free of the wheat-based substance. and Non-GMO. certified. All Life Extension products are It is certified as snf..

“They meet Amazon’s certification for compact design, meaning the product is packed without excess air to help reduce the carbon footprint of packaging and shipping.”

Best melatonin liquid

NOW Liquid Melatonin

• Price: $
• Serving size: 0.9 mL
• Melatonin per serving: 3 mg
• Who it may be best for: people who prefer liquid supplements

Liquid melatonin offers the benefit of fast absorption. This product is Non-GMO. and vegan-friendly. Customers describe the flavor as mild and citrus-like but sweet.

“The product doesn’t come with a dropper to measure the liquid. If you have a measuring spoon, you can use it to measure out the dose.”

Now is a CGMP-certified company.

Best melatonin powder

Beam Organics Dream Night-Time Powder

• Price: $$$$
• Serving size: 1 scoop (3.25 grams)
• Melatonin per serving: 3 mg
• Who it may be best for: people who prefer powdered supplements or are following a keto diet.

“If you like hot chocolate and dream of sleeping at night, then you may like Beam’s Dream Powder. It contains healthy ingredients that are intended to help you sleep better.”

Each scoop contains 20 million of the particles of the plant, as well as 350 million of the powder, 300 million of the L-theanine, and 31 million of magnesium.

Each ingredient plays a role in promoting better sleep. For example, magnesium is important for managing stress and sleep quality (16).

Beam’s website states that all of its products are The third party was tested..

Best for menopause

Kindra Sleep Enhancing Supplement

• Price: $$$$
• Serving size: 1 capsule
• Melatonin per serving: 2 mg
• Who it may be best for: people experiencing menopausal symptoms

“Kindra’s Sleep Enhancing Supplement is designed to address the most common menopause symptoms. 100 of the French Maritime Bark Extract is contained in each capsule.”

Some research supports the use of Pycnogenoll for reducing menopausal symptoms such as vaginal dryness and hot flashes (17).

Each capsule also contains 125 mg of ashwagandha, which may help reduce stress and anxiety that gets in the way of your precious sleep hours (18).

Best subscription

Proper Sleep + Restore

• Price: $$$$
• Serving size: 2 capsules
• Melatonin per serving: 3 mg
• Who it may be best for: people who prefer the convenience of a subscription service

melatonin, ashwagandha, valerian root, rafuma leaf extract, and gia are found in proper capsule.

Ashwagandha and valerian are more commonly touted for their sleep-promoting qualities. But less commonly talked about is tart cherry extract, which is a natural source of melatonin. GABA is an amino acid that promotes relaxation. Your body also produces it naturally (19).

Signing up for a Proper subscription will get you a complimentary sleep consultation with a sleep coach.

Comparison table of the best melatonin supplements

Here is a quick look at how our top picks compare.

How does melatonin work?

Melatonin is a hormone that your brain naturally produces. It helps regulate your day-night rhythm, also known as your circadian rhythm, by making you feel sleepy when it’s dark. It’s involved in other processes as well, including blood pressure regulation (20).

Melatonin supplements are usually synthetic, but they can also be extracted from animals or other organisms. When you take melatonin supplements, they work the same way as the naturally occurring version of the hormone (21).

How to choose

The FDA considers melatonin a dietary supplement. The FDA regulates dietary supplements, but not as strictly as it does pharmaceuticals (22).

Not all supplement brands are trustworthy. Consumers should only purchase supplements from trusted brands that produce safe, high quality supplements.

It is important to assess the label and packaging of the product.

Look for the following.

• Does the label make claims that are not true? Does it claim to cure insomnia? A scam can be signaled by exaggerated claims.
• Has the company or product received an FDA warning letter or recall alert? If so, you’ll want to steer clear of it.
• Are the ingredients listed? Does the supplement contain ingredients that are banned by the FDA?
• Does the product have a USP verification mark or NSF certification? This signals that the ingredients in the product correspond to those on the label.

How to use

“melatonin supplements are not the same as melatonin pills. Follow the label carefully. If you don’t know what to do, ask the pharmacy for instructions on how to take melatonin.”

Doses of melatonin used in research studies are 0.1–10 mg, administered up to 2 hours before bedtime. It’s best to start with a lower dose and work your way up to a higher dose if needed (23).

melatonin has little known effects on long-term health. If you find that you have to take it most nights for more than a month, you should talk with a healthcare professional to rule out underlying sleep disorders or other health conditions that may be affecting your sleep.

Safety and side effects

Short-term melatonin use is safe for most people. However, at higher doses, it may lead to side effects such as (23):

• There are headaches.
• dizziness
• nausea
• It is not good to be drowsiness.

People who are pregnant or nursing should not use melatonin. People with certain health conditions, including rheumatoid arthritis and conditions that impact the kidneys, should not take melatonin without clearing it with a healthcare professional first (23).

Other drugs and supplements can interact with melatonin. It is important to talk with your doctor before taking melatonin, if you are taking over-the-counter or prescription medication.

Frequently asked questions

Is melatonin safe for long-term use?

According to the National Center for Complementary and Integrative Health, more research is needed to determine whether melatonin is safe for long-term use (21).

If you find that you are relying on nightly doses, it is more beneficial to talk with a healthcare professional about any underlying sleep disorders or health conditions that may be the root cause.

What type of melatonin supplement is best?

It depends on what you are looking for.

The form has pros and cons. The shelf life of tablets andcapsules is longer than other forms. Some people may be able to take liquids and powders.

When should I take melatonin?

Studies evaluating the effects of melatonin on sleep have administered melatonin up to 2 hours before bedtime. It’s best to follow the instructions on the supplement label (23).

Melatonin has a half-life of 1–2 hours, depending on the formulation. The half-life is the time required for the amount of a substance in the body to be reduced by half (23).

Who shouldn’t take melatonin?

The National Institutes of Health cautions that there’s a lack of research on the effects of melatonin during pregnancy and breastfeeding, so those who are pregnant or nursing may want to avoid melatonin supplements (23).

Melatonin is also not recommended for those with certain medical conditions, such as kidney disease. Those with epilepsy and those taking blood thinners should discuss potential medication interactions with their doctor. You can read more about potential interactions here.

The bottom line

When it is dark, melatonin makes you sleepy. melatonin may improve sleep

“There are hundreds of melatonin supplements on the market. It is important to evaluate the manufacturer’s claims when shopping for a supplement.”

“If you don’t know whether a product is right for you or how to use it, ask a doctor or a pharmacist. Before trying a new supplement, you should consult a healthcare professional.”