Supplements
The 10 Best Melatonin Supplements
What are the best melatonin supplements?
Melatonin is a hormone naturally released at nighttime from the pineal gland.
It helps calm the body and synchronize the sleek-wake cycle every day and night. Melatonin is the key to falling asleep and staying asleep.
Whether you’re a light sleeper who wakes up to any noise, or you’re a regular traveler who struggles with jet lag, melatonin supplements could help.
You can choose from a capsule, liquid, gummy, spray, or lozenge melatonin supplement.
So, how can you pick the best melatonin supplement for you?
We’ve made it easy with this list of the top melatonin supplement brands and products.
The Best Melatonin Supplements Compared
Our supplement lists are created by researching the best-reviewed products from the most reputable companies and web sources.
Here’s our list of the 10 best melatonin supplements:
In A Rush? Here’s Our Top Pick:
10. Pure Encapsulations – Melatonin
Pure Encapsulations hypoallergenic supplements contain 3mg of melatonin to support natural sleeping.
These antioxidant supplements facilitate natural pineal gland functions to keep the sleep and wake cycle on track.
The gluten-free and non-GMO vegetarian capsules are made from hypoallergenic plant fiber, with 180 supplements in every container.
They are also easy to swallow, measuring just over 0.6 inches long.
The vegan formula is free from soy and dairy, with no artificial colors, flavors, or fillers. The focus is on a pure and healthy source of melatonin that helps the body relax and rest.
Every batch of Pure Encapsulations melatonin supplements is carefully manufactured and tested to confirm the potency and purity.
Just take one capsule 30 minutes or an hour before bed for the best results.
Pros
- 3mg of melatonin for natural, well-rested sleep.
- Allergy-friendly and non-GMO.
- Gluten-free, vegetarian, and vegan.
- No artificial colors or fillers.
- Great value with 180 supplements per container.
- You only need to take one capsule per serving.
Cons
- Some people prefer a higher dosage.
- It takes at least 30 minutes – 1 hour to kick in.
9. Source Naturals – Sleep Science Melatonin
Source Naturals offers the best melatonin lozenges that dissolve slowly in the mouth for soothing, sleepy comfort.
Choose from a 100, 200, or 300 ct. pack with 1mg of melatonin per lozenge.
The tasty orange flavor makes these lozenges easy to swallow for a great night of rest, with a non-habit-forming solution that resets your internal clock.
Sleep Science melatonin is recommended for people with odd work schedules or hectic travel itineraries.
Source Naturals says its melatonin helps address altered melatonin production due to medications, nighttime light exposure, medications, and extensive screen time.
This potent, natural blend is fast-absorbing to help you fall asleep quickly and wake up feeling refreshed.
The brand does all its own manufacturing and controls raw material sourcing and formulation, with a reputation for quality testing and responsible production.
Pros
- 1mg of melatonin in each lozenge.
- Fast absorption as lozenge dissolves.
- Non-habit forming and quality tested.
- It comes in 100, 200, or 300 ct. bottles.
- Responsible manufacturing practices.
Cons
- Lower dosage than other supplements.
- The orange flavor isn’t for everyone.
8. NOW Foods – Liquid Melatonin
The best liquid melatonin comes from NOW Foods, with 3mg per serving for fast absorption and great taste. The 2 fl. oz. bottle contains 66 servings per container.
The supplement offers gastrointestinal support to maintain a healthy body while also helping with the natural sleep cycle.
This liquid melatonin is GMP quality assured with careful manufacturing and lab testing processes to guarantee pure and potent product formulation.
NOW Foods says its liquid melatonin makes the most of a potent and pure free radical scavenger produced in the pineal gland.
The easy dropper bottle allows for quick 1/4 teaspoon doses, which you should take just before bed.
This vegetarian and vegan supplement can be taken directly or mixed with your favorite beverage for strong sleep support.
Pros
- 3mg of natural melatonin per serving.
- Fast-absorbing liquid melatonin with sleep cycle and gastrointestinal support.
- Vegetarian and vegan.
- Natural orange and lemon flavor.
- GMP quality assured and lab-tested.
- Family-owned manufacturer since 1968.
- 66 servings per container.
Cons
- Common side effects are headaches and drowsiness.
7. Source Naturals – Sleep Science Melatonin NutraSpray
Source Naturals has the best melatonin spray with 1.5mg of melatonin per single spray.
The recommended dosage before bed is three sprays, which offers 4.5mg of melatonin and 4.5mg of vitamin B-6 to support a healthy nervous and immune system.
All you have to do is shake the spray bottle well and keep the liquid in your mouth for 30 seconds before swishing and swallowing for the best results.
Source Naturals says NutraSpray is a natural sleep aid with a potent blend for fast absorption and a full night’s rest.
The melatonin supplement works the same way as the natural hormone already in the body, so you shouldn’t have a groggy, hungover feeling when you wake up.
There are approximately 80 sprays in each bottle, so you can get a great value on a safe and healthy sleep supplement.
Pros
- 1.5mg of melatonin and vitamin B-6 in every spray.
- The potent blend absorbs quickly.
- Good for on the go melatonin.
- No groggy or hungover feeling after waking up.
- 80 sprays per bottle.
Cons
- Contains soy.
- The orange flavor may be too strong for some.
6. Solgar – Melatonin
Solgar has the top vegan melatonin supplement to promote relaxation and sleep.
There is 3mg of melatonin in each supplement, with 60 per container. All capsules are certified gluten-free and non-GMO, with no artificial flavors, sweeteners, preservatives, or colors.
Just one capsule at bedtime is enough to help the body relax and fall in line with the natural sleep cycle.
Solgar says its melatonin supplements use clinically studied ingredients to maintain a normal biological rhythm for the most relaxing and refreshing sleep.
These capsules are recommended for people who need a higher level of sleep support to ensure they are well-rested for the next day.
Pros
- Vegan, non-GMO, and kosher.
- 3mg of melatonin per supplement.
- Promotes natural relaxation and sleep.
- Supports full rest for those with jet lag.
- 60 servings per container.
Cons
- It could cause drowsiness.
5. Olly – Sleep
Olly has the best melatonin gummies, perfect for a healthy sleep cycle while traveling. They are used for occasional sleep support with 3mg per serving.
The natural blackberry zen flavor has a hint of fresh mint, making these delicious chews that help you fall asleep quickly and wake up feeling refreshed.
You just need to take two gummies half an hour before bed, and no food or water is needed.
These delicious gummy chews contain L-Theanine to keep the body calm, plus botanicals like lemon balm, chamomile, and passionflower for a relaxing and soothing sleep.
The non-habit formula is drug-free and all-natural for a great sleep solution.
Pros
- No artificial colors or flavors.
- Gluten-free gummies with 3mg per serving.
- Fresh blackberry and mint flavor.
- No food or water is needed.
- 50 gummies per bottle with a 25-day supply.
Cons
- Gummies can melt in the heat.
4. Nature’s Bounty – Melatonin
The best budget melatonin supplement comes from Nature’s Bounty, with a 240 ct. bottle of 3mg melatonin supplements.
The 100% drug-free sleep aid features the natural melatonin hormone to nutritionally support sound sleep.
These sodium-free supplements are suitable for vegetarians and promote rest and relaxation for those who have occasional trouble falling asleep.
Nature’s Bounty is well-known for dietary supplements with 50 years of vitamin and mineral manufacturing experience.
This supplement works with the body’s natural sleep cycle to give you a good night of rest.
Just place the quick dissolve tablet under the tongue for 30 seconds, allowing for fast absorption into the body to get you back on track for better sleep.
Pros
- Great value with 240 quick dissolve tablets per container.
- 3mg melatonin per serving for strong relaxation and sleep.
- 100% drug-free for pure, powerful sleep support.
- Suitable for vegetarians.
- Made by a reputable manufacturer.
Cons
- May lead to drowsiness.
3. Natrol – Melatonin Advanced Sleep Tablets
Natrol has the top time-release melatonin supplement with advanced formulation to support better sleep.
The high 10mg dosage helps you fall asleep quickly and stay asleep for a long time, plus vitamin B6 adds another nutrient boost to this maximum-strength supplement.
Natrol says its melatonin can improve mental sharpness and help with balanced moods.
The 2-layer controlled time release means you can take it 20 minutes before bedtime and fall asleep comfortably without waking up in the middle of the night.
These tablets are 100% drug-free and come in a 30, 60, or 100 ct. value pack, delivering impressive sleep cycle and immune system benefits.
Pros
- Maximum strength with 10mg per serving.
- Advanced time-release sleep tablets.
- 100% drug-free.
- Vegetarian tablets.
- 100 tablets per value pack.
Cons
- Dosage may be too high for some people.
- Drowsiness is more likely with a high dosage.
2. Carlyle – Melatonin
Carlyle has the best melatonin supplements with a fast dissolve formula.
With 12mg of melatonin per tablet, this max potency supplement is great for jet lag and restless nights.
It’s non-GMO and gluten-free to support comfortable rest and relaxation, with 180 tablets per bottle.
The gluten-free and vegetarian tablets are 100% drug-free and have a natural berry flavor, so they are easy to take.
You can start with half a tablet to see how this high-dose melatonin makes you feel.
These extra-strength supplements are also free of common allergens like lactose, milk, and yeast.
There are no artificial flavors or preservatives either, with Carlyle committed to ethically sourced ingredients and good manufacturing practices.
Pros
- 12mg of melatonin per tablet.
- Maximum strength promotes a full night of rest.
- 180 fast dissolve tablets per bottle.
- Gluten-free and vegetarian.
- No artificial flavors or preservatives.
Cons
- Dosage may be too high for some people.
- A higher dosage is more likely to cause drowsiness.
1. Transparent Labs – Sleep Aid
The best melatonin supplement is the Transparent Labs sleep aid.
These capsules are designed to maximize quality sleep and nighttime muscle recovery.
The sleep aid formula includes clinical doses of healthy ingredients like L-glycine, L-theanine, and melatonin.
In addition to 3mg of melatonin, there’s 1,000mg of glycine, 200 mg of magnesium, and 3mg of zinc.
All of these minerals work together to help the body repair and recover during sleep.
Transparent Labs says its sleep aid doesn’t leave you feeling disoriented or “hungover” when you wake up.
There are 90 capsules per bottle with no artificial preservatives, sweeteners, or colors for a gluten-free and non-GMO sleep aid that’s high strength and full of natural ingredients.
Pros
- 3mg of melatonin per capsule.
- 1,000mg of glycine and 10g of vitamin B6.
- Clinical formula of nutrients.
- Maximizes sleep and muscle recovery.
- Non-GMO with no artificial preservatives or sweeteners.
- 90 capsules per bottle.
Cons
- 3 capsules per serving.
FAQs About Melatonin Supplements
Here are our answers to some of the most frequently asked questions about melatonin supplements:
Q: What Are the Benefits of Taking Melatonin?
Melatonin can help you get a good night’s sleep. Not only does melatonin aid in falling asleep, but it also encourages your body to stay asleep.
Melatonin may also help with eye health and seasonal depression.
It’s also been used to help with jet lag and delayed sleep-wake phase disorder, as well as pre and post-surgery anxiety and juvenile sleep disorders.
If you are looking for more consistent, high-quality rest while traveling or even just for your daily life, melatonin may make a difference.
Q: Does Melatonin Have Side Effects?
When taken as recommended, melatonin has few side effects.
The most common side effect is drowsiness when you wake up, although dizziness, headache, and nausea are other possibilities.
Less common side effects of melatonin include short-term feelings of anxiety or depression, irritability, abdominal cramps, confusion, and hypotension.
Always consult your doctor if you have any concerns, and make sure you don’t use machinery or drive within five hours of taking melatonin due to the likelihood of daytime drowsiness.
Q: Who Should Not Take Melatonin?
Anyone who needs to drive or operate machinery within five hours should not take melatonin.
This supplement causes drowsiness which can last for several hours, and it’s not safe to drive a vehicle until the melatonin is cleared out of your system.
People on blood pressure medication should consult their doctor before taking melatonin, and the same for those with seizure disorders.
Melatonin increases immune function and may cause issues for transplant recipients undergoing immunosuppressive therapy.
Anyone with bleeding disorders should talk to their doctor, too, because melatonin supplements could lead to more bleeding.
Q: How Much Melatonin Should I Take for Sleep?
The ideal melatonin dosage is between 0.5mg and 3mg. This amount is enough to combat jet lag or help you fall asleep and stay asleep.
If you take a higher dose, you are more likely to experience daytime sleepiness that could interfere with work or driving.
Keep in mind some people take up to 5mg without side effects, especially if they have consistent difficulties falling asleep.
Q: Can I Take Melatonin in the Middle of the Night?
While some people take melatonin in the middle of the night, it’s usually not recommended because its effects can carry into the morning.
Melatonin makes you drowsy, and if you take it too close to your wake-up time, you may have a hard time getting out of bed.
Of course, it depends on the dosage, your sleeping habits, and your environment.
If you have the chance to sleep in, then taking melatonin in the middle of the night may not be as big of an issue compared to taking it a few hours before you have to be up for work.
Q: Does Melatonin Help You Stay Asleep All Night?
Yes, melatonin helps you fall asleep and get a full night’s rest.
As melatonin levels increase, the body enters a quiet, relaxed state that promotes staying asleep until morning.
As the sun rises, melatonin levels naturally drop to help you wake up feeling rested and ready for the day.
Q: Does Melatonin Make It Hard to Wake Up?
You don’t want to take too much melatonin if you have an early morning shift or workout scheduled.
Melatonin may make it difficult to wake up, and you might feel groggy if you try and force yourself awake before your body is ready.
For the easiest transition from nighttime to morning, give yourself enough time for a full night of sleep so the melatonin can work its magic and help you get better sleep.
Q: Does Melatonin Help With Anxiety?
Melatonin may improve anxiety symptoms by increasing gamma-aminobutyric acid (GABA) levels. GABA can provide a soothing, calming effect to help with anxiety.
Also, getting a good night’s rest regularly may make a difference to feelings of anxiety and overall wellbeing.
Q: Does Melatonin Cause Weight Gain?
Lower melatonin levels may lead to weight gain, but taking supplements to increase melatonin may help you lose weight.
If you have any concerns about your weight or your sleeping difficulties, you can always ask your doctor for weight loss recommendations, as well as how much melatonin to take and for how long.
Q: Does Melatonin Help With Belly Fat?
Melatonin may help with the fat-burning process, which in turn may get rid of belly fat.
Melatonin should not be taken for the main purpose of burning belly fat, as it’s designed to help you fall asleep and get better rest.
This natural hormone supplement works best when combined with a healthy lifestyle and balanced diet.
Q: Does Melatonin Affect Testosterone?
Melatonin has not been found to affect testosterone in any way, although there have been links to lowering estrogen levels with higher melatonin levels.
Melatonin is a natural hormone that mainly affects the body’s sleep cycle and helps people fall asleep and stay asleep.
Q: Does Melatonin Slow Down Your Metabolism?
Melatonin does not slow down your metabolism. In fact, it can increase fat burning and speed up metabolism to assist with weight loss.
However, melatonin on its own is not a huge contributor to weight loss and bodyweight reduction, which are achieved with a balanced diet and healthy fitness routine.
Q: Can Melatonin Be Addictive?
While a lot of sleeping pills can be addictive, generally, melatonin is very safe and difficult to develop a dependency on.
That’s because melatonin is a pure, natural supplement and comes in relatively slow doses.
Melatonin capsules and lozenges are designed to supplement the existing melatonin levels in the brain and bloodstream, so the risk of addiction is very low.
It’s still a good idea to be safe and consider taking a break from melatonin if you feel like it’s becoming a habit you don’t want to break.
Q: What Happens if You Take Melatonin Every day?
Your body may get used to the melatonin if you take it every day, and you should be able to fall asleep easier and stay asleep longer.
Most doctors recommend taking melatonin every day only in the short term to avoid forming a habit of experiencing side effects.
But you should chat with a healthcare professional for the best advice on how much melatonin works for you.
Q: Is It Bad to Take Melatonin?
For anyone with sleeping problems, they know that falling asleep is only half the problem.
It’s also about staying asleep, and melatonin helps with the overall sleep cycle.
It’s not bad to take natural melatonin supplements, as they can help you sleep better and feel more rested for the day.
As long as you take melatonin within the recommended dose and directions, it should help your sleeping habits.
Q: Is 10mg of Melatonin Too Much?
10mg of melatonin is a fairly high dosage and one you should take with caution, or at least not every day for an extended period of time.
Every person is different, and if you have severe sleeping problems or a lower dose doesn’t work for you, 10mg may be suitable.
Just check the product label and ask your doctor if you have any questions.
Q: Is It Ok to Take a Melatonin Every Night?
It is okay to take melatonin every night for a few weeks or months, but taking melatonin every night for years on end may lead to side effects and a habit that’s hard to break.
Melatonin supplements are designed to support the body’s natural sleep cycle and melatonin production, and you don’t want to disrupt that by becoming dependent on supplements.
When in doubt, ask your doctor to confirm the best sleep plan for you.
Q: Does Melatonin Make You Tired the Next Day?
Melatonin can make you tired the next day, depending on the dosage and how much sleep you get.
It’s important to give yourself enough time to fall asleep and get a full 6-8 hours before waking up.
If you take melatonin late at night but have to be up early, it may make you tired and groggy.
To minimize the chances of excessive tiredness, only take melatonin in the recommended doses.
Q: Does Melatonin Work Immediately?
Most melatonin starts working about 30 minutes after you take it.
Sprays and lozenges are a fast and direct way to get melatonin into the bloodstream quickly, although capsules and liquids also start working within half an hour.
The recommended time to take melatonin before bed will be listed on the product’s directions.
Make sure you check and follow the guidance for the best results and a great night of sleep.
Q: What Melatonin Is Best to Take?
As a natural sleep aid, melatonin in any form is a good choice for help falling and staying asleep.
Melatonin supplements build on the natural melatonin produced in the brain’s pineal gland and are released into the bloodstream.
Look for a melatonin supplement between 0.5mg and 5mg, depending on how much difficulty you have falling asleep.
The best melatonin to take depends on your personal preferences and what’s easiest for you to consume, whether it be a capsule, liquid, spray, gummy, or lozenge.
Q: Which Melatonin Supplement Should I Choose?
With so many melatonin supplements out there, deciding on the right one for you comes down to how high of a dosage you need and your preferred type of supplement.
There are melatonin capsules, sprays, gummies, lozenges, and liquid supplements, so whatever makes you feel most comfortable, you should go for.
Also, keep in mind there are unflavored and flavored options, plus different dosages, usually ranging from 0.5mg to 5mg.
When in doubt, it’s best to start with a low dosage and work your way up from there if you are still having trouble falling and staying asleep.
Summary
Melatonin is a natural hormone produced and released by the pineal gland.
Your body releases melatonin at nighttime to help you fall asleep and get a good rest.
Stress, light exposure, aging, and certain diseases may lead to reduced melatonin levels, which can impact sleep, rest, and eye health.
Melatonin supplements are the best way to give your body a safe and healthy push toward falling and staying asleep, with a wide range of options in liquid, capsule, spray, gummy, and lozenge form.
Here’s a quick recap of the 10 best melatonin supplements:
- Transparent Labs – Sleep Aid (Best Melatonin Supplement Overall)
- Carlyle – Melatonin (Best Melatonin Tablets)
- Natrol – Melatonin Advanced Sleep Tablets (Best Time-Release Melatonin Supplement)
- Nature’s Bounty – Melatonin (Best Budget Melatonin Supplement)
- Olly – Sleep (Best Melatonin Gummies)
- Solgar – Melatonin (Best Vegan Melatonin Supplement)
- Source Naturals – Sleep Science Melatonin NutraSpray (Best Melatonin Spray)
- NOW Foods – Liquid Melatonin (Best Liquid Melatonin)
- Source Naturals – Sleep Science Melatonin (Best Melatonin Lozenges)
- Pure Encapsulations – Melatonin (Best Hypoallergenic Melatonin Supplement)
