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/ Melatonin and Sleep / Best Melatonin Supplements

Best Melatonin Supplements

Headshot of author Daniel Noyed
Daniel Noyed Senior Product Editor
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Melatonin supplements have gained popularity over the last several decades as a way to help regulate sleep for shift workers, people with jet lag, or those with other sleep difficulties. There is a wide variety of melatonin supplements, and most of them are available over the counter. It can be overwhelming to try to find the one that’s right for you.

We’ll take a closer look at some of the best melatonin supplements currently on the market. We’ll also discuss what to look for in a melatonin supplement, including the different types, dosage, other active ingredients, and potential safety concerns to consider.

In-Depth Reviews

Best Overall

Sleep Is the Foundation Sleep Support Melatonin Capsules

Use this SleepFoundation.org link for the most current discount on Sleep Is the Foundation products

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  • Who it’s best for

    1. People who follow a vegan diet

    2. Those allergic to gluten and/or wheat

    3. Adults who feels stressed or anxious in the hours leading up to bedtime

  • Highlights

    1. Capsules contain a sleep-inducing and stress-relieving blend of melatonin, GABA, and L-theanine

    2. No sodium, GMOs, wheat, gluten, or artificial dyes

    3. 60 capsules per container

Milligrams

1mg per capsule

Sleep Is the Foundation’s Sleep Support Melatonin is a low-dose option if you’re looking for a supplement that induces sleepiness and alleviates stress before bed. Each tablet contains 1 milligram (mg) of melatonin with a suggested serving of two capsules. You’ll also receive 200 mg of gamma-aminobutyric acid (GABA) and 100 mg of L-theanine, both of which can reduce nighttime anxiety and help you relax leading up to sleep.

Sleep Is the Foundation uses a proprietary herbal blend of chamomile flower extract and lemon balm, two natural ingredients with soporific properties. Although the capsules are not flavored, there isn’t a bitter aftertaste, and both should go down easily with a glass of water. The capsules are intended for adults, and should be taken roughly 30 minutes before bedtime. They do not contain sodium, GMOs, gluten, wheat, or artificial dyes, and are considered vegan-friendly.

You’ll get 60 capsules with your purchase, meaning each container can potentially last up to one month even with nightly dosing. Talk to your doctor before taking any melatonin supplement for the first time.

Best Capsules

Proper Sleep + Restore

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  • Who it’s best for

    1. People who struggle falling and/or staying asleep

    2. Those who would rather not consume animal-based products

    3. Shoppers who prefer unflavored supplements

  • Highlights

    1. Each capsule includes standard and extended-release melatonin

    2. Does not contain sugar or GMOs

    3. Vegan-friendly formulation

Price

$40

Milligrams

One capsule = 3 mg of melatonin

The Sleep + Restore supplement from Proper features a unique formulation that incorporates several different sleep aids. Each capsule contains 3 mg of melatonin, including standard melatonin for falling asleep and extended-release melatonin that helps you remain asleep during the night. Other components include tart cherry extract, gamma-aminobutyric acid (GABA), and valerian root.

The capsules are not flavored, nor do they contain any sugar, GMOs, or artificial colors. They are also considered vegan-friendly. Proper recommends taking two capsules with water about 30-40 minutes before bedtime, but you should speak to your doctor before trying them for the first time.

Sixty capsules are included in each container. Proper offers a consultation with a sleep coach for all customers who sign up for a subscription.

Best Low Dose Option

Utzy Naturals Micro Melatonin

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  • Who it’s best for

    1. Sleepers who prefer lower doses of melatonin

    2. People seeking flexibility in their dosage

    3. Shoppers who prioritize generous refund policies

  • Highlights

    1. 250 micrograms of melatonin per capsule

    2. Cherry flavor

    3. 90-day return policy

Price

$11

Milligrams

One tablet = 250 mcg of melatonin

Utzy Natural Micro Melatonin contains a lower dosage of melatonin than you’ll find in the average melatonin supplement. This makes it ideal for sleepers who want a low dosage of melatonin or who want to customize the amount of melatonin they take.

One tablet contains 250 micrograms of melatonin, which is just one-fourth of a milligram. That amount is significantly lower than the 1 to 3 micrograms you’ll find in most other supplements. This gives you the flexibility to fine-tune your dosage to achieve the amount that works best for you. The tablets also contain 100 micrograms of sour cherry powder for flavor.

Each bottle includes 90 tablets. You can make a one-time purchase or sign up for an automated delivery, which comes with a 15% discount. You may return the supplement within 90 days for a full refund, even if any or all of the capsules have been used. Shipping is free for orders over $75. A $7.95 shipping fee applies to orders under $75.

The Kindra Sleep Enhancing Dietary Supplement is a melatonin capsule that includes several additional ingredients aimed at relieving some symptoms of menopause. Each capsule contains 2 milligrams of melatonin as well as two patented plant extracts, Pycnogenol and Sensoril. Kindra directs users to take one capsule 30 minutes before bed.

Best Gummies

Juna Nightcap Sleep Gummies

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  • Who it’s best for

    1. People who frequently wake up during the night

    2. Those seeking sugar-free melatonin supplements

    3. Value seekers

  • Highlights

    1. One gummy before bed can induce sleepiness and optimize your sleep cycle

    2. Enticing flavor derived from a blend of tart cherry and wild jujube

    3. Subscribers save 15% on their order

Price

$42

Milligrams

One gummy = 0.24 mg phytomelatonin

If you seek a supplement to help you sleep better but dislike ingesting capsules or sprays, a melatonin gummy might be the happy medium you need. We’re recommending the Juna Nightcap Sleep Gummies for a few reasons. Flavor is a major selling point. Thanks to a blend of tart cherry and wild jujube, or red date, gives the gummies a taste our testers describe as both fruity and savory without using sugar.

Juna’s proprietary amino blend harnesses jujube’s natural sleep-inducing properties and activate changes to neurotransmitters like GABA and serotonin. Tart cherry contains tryptophan, which helps your body produce melatonin. Another ingredient is allulose, a low glycemic sugar substitute that serves as a prebiotic fiber. Each gummy also contains sleep-inducing components such as chamomile and passionflower that boost the flavor, as well as elemental magnesium.

For best results, Juna recommends taking one gummy before going to bed. The company also suggests refraining from using devices with screens for 2 hours leading up to bedtime, and setting your bedroom’s thermostat between 68 and 70 degrees.

Each jar contains 30 gummies. You can opt for a one-time purchase, but Juna offers a 15% discount if you sign up for a subscription. Inexpensive flat-rate shipping is available for U.S. orders under $75, and unopened containers may be returned within 30 days of purchase.

Best Vegan

Ritual BioSeries Melatonin

Use this SleepFoundation.org link for the most current discount on Ritual products

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  • Who it’s best for

    1. People who have a hard time staying asleep

    2. Anyone who refrains from consuming animal-based foods, drinks, and supplements

    3. Those who haven’t gotten the results they need with conventional, low-dose melatonin supplements

  • Highlights

    1. Three-in-one capsules are intended to provide instant and extended sleep improvements

    2. Formulation is vegan-friendly and GMO-free

    3. High-value option with 20 capsules per container

Price

$25

Milligrams

One capsule = 5 mg of melatonin

Ritual’s innovative BioSeries Melatonin combines three supplements in an easily digestible capsule, and is designed to help you sleep throughout the night. The first supplement contains 1 mg of melatonin for instant sleep promotion, the second has 3 mg of melatonin to regulate your sleep cycle, and the third has 1 mg of melatonin for an extra boost to carry you through to the morning. The recipe is vegan-friendly, GMO-free, and does not contain gluten or any other major allergens.

Ritual recommends taking the capsule one hour before bedtime to experience the full six-hour release, which in turn can provide seven to eight hours of restful sleep. The 5 mg dose is somewhat high, so you should consult with your doctor before taking the BioSeries Melatonin for the first time. This capsule is intended for adults only. 

The supplement has been third-party tested for heavy metals and microbes. You can view testing results on the BioSeries product page. Ritual ships the supplement to shoppers in the U.S., Canada, and the United Kingdom. If you aren’t satisfied with BioSeries, Ritual provides a full refund within 30 days of the purchase date.

Best for Women

Kindra Sleep Enhancing Dietary Supplement

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  • Who it’s best for

    1. Women

    2. Shoppers looking for a vegan supplement

    3. Those who prefer a standard-dose option

  • Highlights

    1. Vegan-friendly supplement with no gluten or added sugar

    2. Contains additional ingredients that target certain symptoms of menopause

    3. Discounts available for subscription service

Price

$37

Milligrams

One capsule = 2 mg of melatonin

Pycnogenol is an extract of French Maritime Pine Bark, a product thought to help combat hot flashes. Sensoril is made from Ashwagandha, a shrub that may help reduce stress. When combined with melatonin, menopausal women could have an easier time sleeping through the night.

The supplement is vegan and non-GMO, and does not contain gluten or added sugar. You can opt for a one-time purchase or schedule recurring deliveries for a monthly discount. Shoppers in the contiguous U.S. qualify for free shipping and 30-day returns. Users should contact their physicians prior to taking the Sleep Enhancing Dietary Supplement.

Best for Kids

Natural Vitality Kids CALM Sleep Berry Gummies

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  • Who it’s best for

    1. Kids and adults who want a low-dose option

    2. Shoppers looking for auto-delivery

    3. People who prefer gummies over capsules

  • Highlights

    1. Kid-friendly melatonin dosage

    2. Contains L-theanine and magnesium for extra relaxation

    3. Tasty berry-flavored gummy

Price

$20

Serving

One gummy: 1.5 mg of melatonin

The Natural Vitality Kids CALM Sleep Berry Gummies come in a kid-friendly dosage designed for children ages four and up. One berry-flavored gummy contains 1.5 mg of melatonin as well as 25 mg each of magnesium and L-theanine. The L-theanine is meant to promote relaxation, while the magnesium is intended to supplement users’ existing levels.

The manufacturer recommends that kids start with half a gummy before bed and gradually work their way up to a full gummy. The gummies are gluten-free and don’t contain milk, wheat, egg, soy, or artificial flavors. Each gummy has less than 1 g of added sugar.

Shoppers who want the most savings can take advantage of Natural Vitality’s auto-delivery program, which saves up to 25 percent off the sticker price. You can choose between two sizes and four delivery options. Shipping is free for shoppers who choose auto-delivery. Unsatisfied customers have up to 60 days to return their gummies for a full refund.

Best for Travel

Symphony Natural Health Herbatonin 3mg Travel Pack

Use this SleepFoundation.org link for the most current discount on Symphony Natural Health products

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  • Who it’s best for

    1. Vegans

    2. Frequent travelers

    3. People with gluten allergies

  • Highlights

    1. Made with plant-derived melatonin

    2. Available in 15-capsule pack

    3. Each capsule contains 3mg of herbatonin

Price

$8

Serving

One capsule = 3 mg of melatonin

The Symphony Natural Health Herbatonin 3mg Travel Pack is specially formulated for customers who would like a vegan alternative to traditional melatonin. The supplement is packaged for on-the-go use, making it ideal for frequent travelers who rely on melatonin to overcome jet lag.

The travel pack comes with 15 capsules, each containing 3 milligrams of herbatonin. Herbatonin is a melatonin derived from plants – specifically rice, alfalfa, and chlorella – as opposed to animal and synthetic sourcing you find in many other melatonin supplements. The capsule is also plant-derived to ensure the product is 100% vegan. Symphony Natural Health recommends taking one to two capsules about 30 minutes before sleep. The supplement is gluten-free.

Symphony Natural Health offers free shipping on orders over $75. You may return unopened and unused products within 30 days.

How to Choose a Melatonin Supplement

When choosing the best melatonin for sleep, it helps to understand how melatonin works and why some people may choose to take melatonin supplements.

Melatonin is a hormone produced by the pineal gland, located deep within the brain. It plays a central role in regulating circadian rhythms, which dictate behavior throughout the day and night. At night, the body increases production of melatonin in preparation for sleep. Melatonin levels stay high until the middle of the night and then start to drop down again in the morning.

Melatonin supplements were introduced as a way to help people who have trouble falling asleep. This external source of melatonin is intended to help bolster the body’s natural supply.

Shift workers, people with jet lag, and other people with irregular schedules or circadian rhythm sleep-wake disorders may find melatonin a useful way of adjusting their body clocks to meet the demands of their schedules. It may also help sleepers drift off after a stressful day. The American Academy of Sleep Medicine currently advises against using melatonin supplements for treating chronic insomnia.

The Food and Drug Administration (FDA) considers melatonin a dietary supplement instead of a drug. Most melatonin supplements are available for purchase without a prescription, and they are not subjected to the same rigorous testing procedures as other medications. This means consumers should take extra care when purchasing melatonin supplements.

What to Consider When Purchasing Melatonin

While we recommend choosing melatonin supplements together with your doctor, it may help to have an idea of what you’re looking for. Knowledge about dosage, active ingredients, value, and brand reputation may help guide your decision.

Melatonin Content
The melatonin content of an individual spray, pill, or gummy usually ranges from 0.1 milligram to 10 milligrams, with the standard dose being between 1 milligram and 3 milligrams. Pills and gummies can usually be split in half for a smaller dose. Some manufacturers also sell slow-release tablets designed to help reduce nighttime awakenings.

Among other factors, proper dosage will depend on your age, your health, the reason you are taking it, and how sensitive you are to melatonin. If this is your first time buying melatonin supplements or if you are switching to a new brand, you may prefer supplements that are packaged in small doses of 1 milligram or less. This way, you can start small and increase the dose if needed.

Other Active Ingredients
Melatonin is often combined with other soothing or sleep-inducing ingredients such as valerian root, L-theanine, lavender, or chamomile. These natural or synthetic supplements may enhance the benefits of the melatonin, but they can also have side effects and may provoke allergies in some people. Always check with your healthcare provider to ensure that none of the ingredients interact negatively with other medications you may be taking.

Value
Most melatonin products are priced similarly, and are often available for less than $20 a bottle. When assessing the value, you should factor in the dose you usually take. If you tend to take a higher dose, you may find better value in supplements that come in 5-milligram or 10-milligram doses. If you don’t need to take that much, you may get your money’s worth by choosing smaller capsules.

Brand Reputation
As dietary supplements are not regulated by the FDA, it’s wise to do your own research and only buy from trustworthy companies. The best melatonin brands are transparent about their ingredients. Look for supplements that are produced in the U.S., check the ingredient list for banned substances, and be wary of exaggerated or misleading marketing claims. You may prefer to buy from big brands that you know and trust.

Studies have uncovered numerous cases where the stated melatonin content was inaccurate, or the melatonin supplements contained a host of other ingredients that were not listed on the packaging, such as serotonin and magnesium. In some cases, these other ingredients may provoke serious side effects.

Many countries require a prescription for the sale of melatonin supplements. In the U.S., melatonin supplements are available over the counter, but they must include a warning to clarify that any claims made are not backed by the FDA. While not official, third-party certification from organizations like U.S. Pharmacopeia (USP) or the National Sanitation Foundation (NSF) may provide some assurance about the accuracy of the ingredient list.

Which Type of Melatonin Supplement Should I Choose?

Melatonin supplements come in various forms and most customers should be able to find a type that works for them.

Plain Melatonin Capsules or Tablets 
Traditional capsules and tablets have a convenient and familiar format. They tend to contain less sugar, but they may need to be taken with a glass of water and they may have an unpleasant taste. Dissolvable tablets are available for people who dislike swallowing pills.

Melatonin Gummies
Melatonin gummies often contain flavor enhancers and natural or artificial sweeteners. This makes them an attractive option for adults and kids alike, though it increases the calorie count and may contribute to tooth decay. Some gummies contain gelatin, which may not be appropriate for those who are vegetarian or vegan.

Melatonin Spray
Melatonin spray is a convenient and portable option. Sprays generally offer smaller doses than many pills or gummies. Some manufacturers also offer melatonin in liquid droplets.

Lozenges
Lozenges are traditionally used for sore throats, and some may find them a soothing format for taking melatonin before sleep. As with gummies, it may be necessary to brush your teeth after taking a melatonin lozenge.

Sleep Aid Formulations with Melatonin and Other Ingredients
If you have trouble getting to sleep because of a specific reason such as stress, you may be interested in choosing a melatonin supplement that’s paired with additional substances. These mixed supplements often carry a higher risk of causing side effects, interacting with other medications, or triggering allergies, so always check the label, do additional research, and consult with your doctor before purchasing.

Frequently Asked Questions About Melatonin

Does Melatonin Have Side Effects?

Melatonin has relatively few side effects compared to other sleeping medications, but some people may wake up feeling dizzy, groggy, nauseous, or with a headache. In most cases, these symptoms can be alleviated by taking smaller doses or not taking melatonin at all. In rare cases, some people may experience mood swings, agitation, nightmares, fatigue, palpitations, or skin irritation when taking melatonin.

There are also some concerns about the effects of melatonin on reproductive hormones in both women and men. More research is needed on the effects of long-term melatonin use and the use of melatonin supplements while pregnant or breastfeeding. Always check with your doctor before taking melatonin, especially if you have allergies or are currently taking other medication.

Is Melatonin Addictive?

Melatonin is generally referred to as non-habit forming, meaning that people are unlikely to become physically addicted to melatonin supplements. However, there is a lack of evidence on the long-term use of melatonin supplements, and it’s possible that it may trigger some physical changes in the way your body responds to the hormone. If you find yourself relying on melatonin to get to sleep most nights for more than a few weeks, ask your doctor for a sleep exam to rule out a sleep disorder, or to work together to find other ways to improve your sleep.

Is Melatonin Safe for Children?

Though certain melatonin supplements are currently marketed to children in the U.S., further research is needed to determine its long-term effects. The FDA has neither approved nor prohibited its use in children, and some experts raise concerns that melatonin may delay puberty. Possible side effects of melatonin in children include morning sleepiness and bedwetting.

Melatonin supplements appear to help calm anxious children in preparation for bedtime. Though a consistent bedtime routine should be the first-line treatment for insomnia in children, it may be appropriate to use the occasional small dose of melatonin. It may also help regulate sleep cycles for teens, who tend to have trouble adjusting to early school start times. Promising research indicates melatonin may be successfully used for insomnia in children with ADHD and autism.

Is Melatonin Safe for Older Adults?

Older adults should exercise caution when taking melatonin, as they may be more vulnerable to side effects such as drowsiness. The American Academy of Sleep Medicine advises against the use of melatonin supplements for older adults with dementia.

Is Melatonin Natural?

Melatonin is a hormone that is naturally produced in our bodies, but melatonin supplements can either be from animal origin or synthetic. Most melatonin supplements on the market today are made with synthetic melatonin. Smaller quantities of melatonin are also present in certain foods, such as milk and sour cherries.

What Are Some Other Benefits of Melatonin?

Melatonin may have antioxidant and anti-inflammatory properties. There is also promising research into the benefits of melatonin for treating cancer, though this research is still in the early stages.

How Long Does it Take to Feel the Effects of Melatonin?

Most melatonin supplements are designed to be taken about half an hour to an hour before bedtime. Unlike some types of sleeping pills, the effects of melatonin are gradual. Melatonin works best when paired with healthy sleep hygiene behaviors.

What Are Some Other Ways To Improve Sleep?

You can improve sleep by keeping your bedroom dark, cool, and quiet, and switching off cell phones and other screens an hour before bedtime. Regular exercise, a healthy diet, and exposure to sunlight in the morning may also help regulate your natural melatonin levels. Tell your healthcare provider if you suspect you may have a sleep disorder, as this may require additional treatment.

Still have questions?

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Send an email to [email protected] with your questions and we’ll help you find exactly what you’re looking for.

Medical Disclaimer: The content on this page should not be taken as medical advice or used as a recommendation for any specific treatment or medication. Always consult your doctor before taking a new medication or changing your current treatment.

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