16 Best Melatonin Supplements, According to Experts

Melatonin is a hormone produced by the brain’s pineal gland to help regulate sleep. It is known for its ability to improve sleep quality and reduce the amount of time it takes to fall asleep. However, not everyone produces enough melatonin naturally, which is where supplements come in. With so many options available, it can be difficult to determine which one is best for you. That’s why we’ve compiled a list of the 16 best melatonin supplements, according to experts.

These supplements have been chosen for their effectiveness, purity, and overall quality. We’ve also taken into consideration the dosage, form, and other ingredients to ensure that each supplement on our list is safe and beneficial. Whether you are suffering from occasional sleeplessness or chronic insomnia, there is a melatonin supplement on this list that can help.

Before starting any new supplement, it’s important to consult with your healthcare provider. They can help you determine the appropriate dosage and ensure that there are no negative interactions with any other medications you may be taking. With that being said, let’s take a closer look at the 16 best melatonin supplements!

What is Melatonin?

The Basics

Melatonin is a hormone produced naturally by the pineal gland in the brain. It plays a key role in regulating the body’s circadian rhythm, or its natural sleep-wake cycle. Melatonin levels increase in the evening and decrease in the morning, helping to signal the body that it is time to sleep.

Uses and Benefits

Melatonin supplements are sometimes used to help people who have trouble falling or staying asleep. They can also be used to address certain sleep disorders, such as jet lag or the sleep disturbances caused by shift work. Melatonin has also been studied for its potential to alleviate symptoms of other conditions, such as anxiety, depression, and migraines.

Potential Risks and Side Effects

While melatonin is generally considered safe and non-addictive, it can cause side effects in some people. These can include drowsiness, headaches, dizziness, and nausea. Melatonin supplements can also interact with certain medications, so it’s important to talk to a healthcare provider before taking them. Additionally, melatonin may not be safe for certain populations, such as pregnant or breastfeeding women, children, and people with certain health conditions.

Overall, melatonin is a natural hormone that plays an important role in regulating sleep. While it may be useful for some people in certain situations, it’s important to weigh the potential benefits against the risks and to consult with a healthcare provider before taking any supplements.

Benefits of Taking Melatonin Supplements

1. Improved Quality of Sleep

Melatonin is a hormone that your body naturally produces to regulate your sleep-wake cycle. Taking melatonin supplements can help improve the quality of your sleep by increasing the levels of melatonin in your body.

2. Reduced Symptoms of Jet Lag

If you’re traveling across multiple time zones, taking melatonin supplements can help reduce the symptoms of jet lag. Melatonin can help reset your body’s internal clock to the new time zone, making it easier to adjust to the new time schedule.

3. Natural Antioxidant

Melatonin is also a natural antioxidant that helps protect your body from damage caused by free radicals. Regularly taking melatonin supplements can help improve overall health and reduce the risk of chronic diseases.

4. Reduced Inflammation

Studies have shown that melatonin can help reduce inflammation in the body. Regularly taking melatonin supplements can help alleviate symptoms of inflammation-related conditions, such as arthritis, asthma, and other inflammatory diseases.

5. Better Mood and Mental Health

Low levels of melatonin have been linked to depression and other mental health conditions. Taking melatonin supplements can help improve your mood and mental health by increasing the production of serotonin, a neurotransmitter that regulates mood, appetite, and sleep.

• Overall, taking melatonin supplements can have a positive impact on your sleep quality, overall health, and mental well-being. However, it is important to talk to your healthcare provider before taking any supplements, especially if you have a pre-existing medical condition or are taking any medications.

Factors to Consider When Choosing a Melatonin Supplement

Purity and Quality

When choosing a melatonin supplement, it is important to ensure that it is pure and of high quality. Look for supplements that have been tested by a third party and have a certificate of analysis. This will ensure that the supplement is free from any harmful contaminants and is accurately labeled.

Dosage

The appropriate dosage of melatonin can vary depending on the individual and the reason for taking it. It is important to consult with a healthcare provider to determine the right dosage for you. Melatonin supplements come in a range of doses, from 1mg to 10mg. Start with a low dose and gradually increase if needed.

Form

Melatonin supplements come in many different forms, including capsules, tablets, gummies, and liquid drops. Consider which form will be easiest for you to take and which will be absorbed most effectively by your body.

Ingredients

Check the label of the melatonin supplement to ensure that it does not contain any allergens or other ingredients that may negatively affect your health. Look for supplements that are free from fillers and artificial additives.

Brand Reputation

Consider the reputation of the brand when choosing a melatonin supplement. Look for brands that are well-known and have a strong reputation for producing high-quality supplements.

Price

The price of melatonin supplements can vary depending on the brand and the size of the bottle. Consider the cost when choosing a supplement, but remember that the cheapest option may not always be the best quality. Look for supplements that offer a good value for the price.

Best Melatonin Supplements for Sleep

1. Natrol Melatonin Fast Dissolve Tablets

Natrol Melatonin Fast Dissolve Tablets are a popular choice for those looking for a fast and easy way to fall asleep. These tablets dissolve quickly in your mouth and are available in different doses to suit your needs.

2. Life Extension Melatonin

Life Extension Melatonin is a high-quality supplement that contains a pure and potent form of melatonin. It is free of common allergens such as gluten and dairy, making it a great option for those with dietary restrictions.

3. Solgar Melatonin

Solgar Melatonin is a vegan-friendly supplement that is free of artificial colors, flavors, and preservatives. It comes in a convenient dropper format, allowing you to customize the dosage to your individual needs.

4. Source Naturals Sleep Science Melatonin

Source Naturals Sleep Science Melatonin is a fast-acting formula that is designed to help you fall asleep quickly. It contains a blend of melatonin and other sleep-supportive herbs such as passionflower and hops, making it a great choice for those who have trouble sleeping.

5. Now Foods Melatonin

Now Foods Melatonin is a budget-friendly option that is available in different doses to suit your needs. It is a vegetarian supplement that is free of common allergens and is manufactured in a GMP-certified facility to ensure purity and potency.

6. Optimum Nutrition Melatonin

Optimum Nutrition Melatonin is a quick-dissolving tablet that is designed to support healthy sleep patterns. It is free of gluten and other common allergens and is available in different doses to suit your individual needs.

7. Nature Made Melatonin

Nature Made Melatonin is a gentle supplement that is free of artificial colors, flavors, and preservatives. It is a great option for those who have trouble sleeping or who want to support their natural sleep cycle.

8. Kirkland Signature Melatonin

Kirkland Signature Melatonin is a budget-friendly supplement that is available in different doses to suit your needs. It is free of common allergens and is a great option for those who want to support their natural sleep cycle.

9. Garden of Life mykind Organics Sleep Well R&R Spray

Garden of Life mykind Organics Sleep Well R&R Spray is a unique supplement that comes in a spray format. It contains a blend of melatonin and other sleep-supportive herbs such as valerian root and chamomile, making it a great choice for those who have trouble falling asleep.

10. Jarrow Formulas Sleep Optimizer

Jarrow Formulas Sleep Optimizer is a comprehensive supplement that contains a blend of melatonin, herbs, and nutrients that are designed to support healthy sleep patterns. It is free of common allergens and is manufactured in a GMP-certified facility to ensure purity and potency.

Best Melatonin Supplements for Anxiety

1. Nature Made Melatonin + L-Theanine

This supplement contains 3 mg of melatonin per serving along with L-Theanine, an amino acid that promotes relaxation and reduces stress. Customers report that this product helped them fall asleep faster and improved the quality of their sleep.

2. Natrol Melatonin Advanced Sleep Tablets

These tablets contain 10 mg of melatonin per serving and are designed to promote a more restful sleep while also reducing anxiety. They are non-habit forming and can increase total sleep time according to customer reviews.

3. NOW Supplements Melatonin

Each capsule contains 5 mg of melatonin in a vegan formula. Customers have reported improvement in sleep quality and reduced anxiety due to this supplement. It is also free of common allergens like gluten and soy.

4. Garden of Life mykind Organics Sleep Well Rest & Refresh

This supplement contains 3 mg of melatonin per serving along with herbs like passionflower and hops that promote relaxation and reduce anxiety. Customers have reported improved sleep quality and reduced stress levels with this product.

5. Source Naturals Sleep Science Melatonin

This supplement contains 2.5 mg of melatonin per serving along with other herbs and nutrients like magnesium, GABA, and valerian root. It is designed to promote relaxation and reduce anxiety during the night to encourage a better quality of sleep.

6. Life Extension Melatonin

This supplement contains 3 mg of melatonin per serving and is designed to promote relaxation and improve sleep quality. Customers have reported significant reductions in nighttime anxiety after taking this supplement.

• Remember to consult with a healthcare professional before taking any new supplement.
• Melatonin supplements are not recommended for pregnant or breastfeeding women.
• Taking melatonin supplements can cause side effects like headaches, dizziness, and nausea. Discontinue use and talk to your doctor if you experience any negative effects.

Best Melatonin Supplements for Jet Lag

1. Nature Made Melatonin Tablets

These tablets are made with high-quality ingredients and are a great option for anyone who needs help regulating their sleep cycle after traveling. The tablets are easy to use and can be taken before bed to help promote a good night’s sleep.

2. Zhou Nutrition Sleep Support

This supplement uses a combination of melatonin and other natural ingredients to help promote restful sleep, making it a great option for anyone who struggles with jet lag. The capsules are easy to swallow and can be taken before bed to help promote relaxation and a better night’s rest.

3. Now Foods Melatonin

This supplement from Now Foods is made with pure melatonin and is a great option for anyone who is looking for a high-quality, natural solution to their sleep troubles. The capsules are easy to take and are designed to help promote a more restful night’s sleep.

4. Natrol Melatonin Fast Dissolve Tablets

These fast-dissolving tablets are a great option for anyone who needs a quick, effective solution to their jet lag woes. The tablets are easy to take and dissolve quickly under the tongue, making them a great option for anyone who needs help falling asleep quickly.

5. Life Extension Melatonin Liquid

This liquid supplement is a great option for anyone who wants a high-quality melatonin supplement that is easy to absorb and use. The supplement is made with high-quality ingredients and can be taken before bed to help promote restful sleep.

• All of the supplements listed above are great options for anyone who needs help regulating their sleep cycle after traveling.
• It’s important to talk to your doctor before starting any new supplement to ensure that it’s safe for you to use.

Best Melatonin Supplements for Children

Natrol Kids Melatonin

Natrol Kids Melatonin is a great option for parents looking for a safe and effective way to help their child fall asleep. The strawberry-flavored gummies are easy for children to take and contain 1mg of melatonin per serving.

Zarbee’s Naturals Children’s Sleep with Melatonin Supplement

Zarbee’s Naturals Children’s Sleep with Melatonin Supplement is another highly recommended option. These chewable tablets are made with all-natural ingredients and contain 1mg of melatonin per serving, along with a blend of other calming herbs.

Nature Made Kids First Melatonin

Nature Made Kids First Melatonin gummies are made with natural fruit flavors and colors, making them a tasty and healthy option for children. Each serving contains 2.5mg of melatonin, which is higher than some other children’s supplements, so parents may want to start with a lower dose and adjust based on their child’s needs.

Mel-O-Chew Melatonin Gummies

Mel-O-Chew Melatonin Gummies are a gluten-free and dairy-free option for children who have allergies or sensitivities. With 1mg of melatonin per serving, these gummies help promote a restful night’s sleep without causing grogginess the next day.

Vitafusion Melatonin Gummies for Kids

Vitafusion Melatonin Gummies for Kids are a popular choice among parents. The berry-flavored gummies are free of artificial sweeteners, gluten, and dairy, and contain 1.5mg of melatonin per serving.

Mighty Melts Melatonin for Kids

Mighty Melts Melatonin for Kids is a unique, dissolvable tablet that is designed to help children fall asleep quickly and stay asleep throughout the night. Each serving contains 1mg of melatonin and comes in a tasty grape flavor.

Product	Flavors	Melatonin Amount
Natrol Kids Melatonin	Strawberry	1mg
Zarbee’s Naturals Children’s Sleep with Melatonin Supplement	N/A	1mg
Nature Made Kids First Melatonin	Natural fruit	2.5mg
Mel-O-Chew Melatonin Gummies	N/A	1mg
Vitafusion Melatonin Gummies for Kids	Berry	1.5mg
Mighty Melts Melatonin for Kids	Grape	1mg

Potential Side Effects of Melatonin Supplements

Drowsiness and Fatigue

One of the most common side effects of taking melatonin supplements is drowsiness and fatigue. This is because melatonin is a hormone that regulates sleep and wake cycles, and taking a supplement can cause your body to produce more of it than it needs. This can lead to feelings of sleepiness during the day and difficulty concentrating.

Mood Changes

Melatonin supplements can also cause mood changes, including feelings of depression, anxiety, and irritability. This is because the hormone can affect the levels of other neurotransmitters in the brain, such as serotonin and dopamine, which play a role in regulating mood.

Nausea and Headaches

Some people may experience nausea and headaches after taking melatonin supplements. This is because the supplement can cause changes in blood pressure and blood sugar levels, which can affect how the body responds to certain foods and medications.

Hormonal Imbalances

Taking melatonin supplements can also lead to hormonal imbalances in some people. This is because the hormone can affect the levels of other hormones in the body, including cortisol and thyroid hormones. This can cause a range of symptoms, including weight gain, fatigue, and hair loss.

Interactions with Medications

Finally, it is important to note that melatonin supplements can interact with certain medications, including blood thinners, antidepressants, and immune system suppressants. This can lead to side effects and potentially dangerous interactions, so it is important to talk to your doctor before taking melatonin supplements if you are taking any other medications.

How to Take Melatonin Supplements Safely

Consult with a Healthcare Professional

Melatonin supplements can be safe for most people, but it is always recommended to speak with a healthcare professional before taking them. This is especially important for those who are pregnant, nursing, or taking prescription medications.

Follow Dosage Instructions

It is important to follow the recommended dosage instructions on the label of the melatonin supplement. Taking too much melatonin can lead to side effects such as dizziness, headaches, and nausea.

Take Melatonin at the Right Time

Melatonin supplements should be taken at the right time in order to be effective. It is recommended to take melatonin about 30 minutes to an hour before bedtime, as melatonin can help regulate the body’s sleep-wake cycle.

Avoid Melatonin if Driving or Operating Machinery

It is important to avoid taking melatonin supplements if you will be driving or operating machinery, as they can cause drowsiness and affect your ability to operate these types of equipment safely.

Choose a Reputable Brand

When selecting a melatonin supplement, it is important to choose a reputable brand. Look for a brand that has been certified by a third-party organization, such as the United States Pharmacopeia (USP).

Monitor Side Effects

If you experience any side effects while taking melatonin supplements, it is important to stop taking them and speak with a healthcare professional. Some common side effects include dizziness, headaches, and nausea.

Avoid Long-term Use

It is not recommended to take melatonin supplements for long periods of time, as they may lose their effectiveness over time. It is recommended to use melatonin supplements for short-term use, such as for jet lag or occasional sleep problems.