Written by Steve Theunissen | ISSA: CPT & Fitness Nutrition
Fact checked by Robert Iafelice, MS, RD, LDN
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Sleep deprivation is a major problem in our society. The CDC reports that a third of Americans struggle to get enough sleep on a regular basis. Melatonin is a popular natural sleep medicine that has been shown in a number of studies to promote better sleep.
There are a lot of choices out there when it comes to buying melatonin supplements. While some are excellent, many will not provide the quality you need to get the desired results. For this article, we've identified the seven best melatonin supplements in today's market, separated by category. We'll also discuss the research-backed benefits of taking melatonin as a natural sleep aid and provide a handy buyer's guide.
SFS Pick
Nootropics Depot
SFS Budget Pick
Nature Made
SFS Time-Release Pick
Life Extension
7 Best Melatonin Supplements
- Overall Best Melatonin Supplement - Nootropics Depot Melatonin
- Best Budget Melatonin Supplement - Nature Made Melatonin
- Best Time-Release Melatonin Supplement - Life Extension Melatonin IR/XR
- Best Vegan Melatonin Supplement - Transparent Labs Sleep Aid
- Best Natural Melatonin Supplement - Future Kind Vegan Sleep Aid Supplement
- Best Powder Melatonin Supplement - Beam Dream Sleep Powder
- Best Melatonin Gummy Supplement - Olly Sleep
1. Overall Best Melatonin Supplement - Nootropics Depot Melatonin
Nootropics Depot Melatonin is a pure melatonin supplement that has just one ingredient. You get 300 mcg of melatonin with every capsule. The capsule is made from rice flour and vegetable cellulose, so this is a vegan-friendly supplement.
The purity and high quality of Nootropics Depot Melatonin is one of its essential characteristics. The ingredient is high-grade, pharmaceutical-grade melatonin that is free of additives, fillers, and other impurities that could compromise the product's safety or effectiveness. It is produced in a GMP-certified facility and complies with stringent quality requirements.
The daily dose for Nootropics Depot Melatonin is one capsule. Each container provides you with 120 capsules for a four-month supply. You can buy this product for under $20, which breaks down to a per-serving cost of around 13 cents. That represents very good value for money.
Pros
- 300 mcg of melatonin per serving
- Vegan friendly
- Wallet-friendly
Cons
- No extra ingredients to boost potency
This low-dose formula nootropic supplement is designed to work in conjunction with your bodys own naturally produced melatonin, supporting healthy and natural sleep patterns...
2. Best Budget Melatonin Supplement - Nature Made Melatonin
Breaking down to just a few cents per serving, Nature Made Melatonin easily tops our best budget category. You get 3 mg of melatonin in every serving, which is a generous amount. USP verification assures you that each tablet is dosed as stated and that the supplement is free of unwanted substances.
Nature Made Melatonin capsules are smaller than many competing supplements. This makes them easier to swallow, especially if you're not very good at taking capsules. This is also a vegetarian-friendly product. However, it is not suitable for vegans.
Nature Made sells a range of melatonin supplements, including tablets that go up to 10 mg and a gummy version that provides you with 4 mg per serving.
Pros
- Budget-friendly
- USP verified
- Small, easy-to-swallow tablets
Cons
- No added ingredients
Time for sweet dreams. Nature Made® Melatonin is a drug-free way to occasionally support your rest. One tablet provides 3 mg of melatonin to help you fall asleep faster and support restful sleep...
3. Best Time-Release Melatonin Supplement - Life Extension Melatonin IR/XR
Life Extension Melatonin IR/XR provides you with 1.5 mg of MicroActive® Melatonin per serving. This is a blend of both fast and long-term-release melatonin to help you not only get to sleep but also stay asleep. The formulation will help you stay asleep for up to 7 hours if you take a single capsule before going to bed.
This dual-action formulation can be beneficial for those who have trouble falling asleep or remaining asleep all night. Life Extension Melatonin IR/XR is also intended to promote better circadian rhythms and general sleep quality. It is designed to imitate the body's normal melatonin release, which can assist in regulating sleep-wake cycles and fostering calmness.
Life Extension Melatonin IR/XR is produced in a GMP-certified facility, guaranteeing that it complies with stringent quality requirements and is safe for ingestion.
You get 60 vegetarian capsules in every container of Life Extension Melatonin IR/XR, giving you a two-month supply. The capsules are small and easy to follow.
Pros
- Combination of fast and slow-release melatonin
- 1.5 mg of melatonin per serving
- Vegetarian friendly
- Well priced
Cons
- Quite a few reviewers note not getting noticeable results
Melatonin IR/XR helps you fall asleep and stay asleep all night long by combining immediate-release and extended-release melatonin for approximately seven hours of healthy sleep support...
4. Best Vegan Melatonin Supplement - Transparent Labs Sleep Aid
Transparent Labs Sleep Aid combines the following sleep-inducing ingredients:
- Vitamin B6 - 10 mg
- Magnesium - 200 mg
- Zinc - 3 mg
- Glycine - 1000 mg
- Tart Cherry Powder - 500 mg
- L-Theanine 200 mg
- Rutaecarpine - 125 mg
- Melatonin - 3 mg
This combination of ingredients provides a complete nutritional profile that synergistically improves the effectiveness of melatonin. The formulation also aims to assist in healthy sleep habits and regular circadian cycles. The product helps users sleep longer and fall asleep more easily, which is supposed to enhance overall sleep quality and eventually reduce the need for sleep aids.
Transparent Laboratories Sleep Aid is a safe and reliable solution for anyone looking for a natural sleep supplement, free of artificial flavors, fillers, and preservatives. Also, the product is produced in a GMP-certified facility, guaranteeing its quality and purity.
Each bottle of Transparent Laboratories Sleep Aid contains 30 servings and is available in capsule form. Also, the product is suitable for vegans and devoid of dairy, gluten, and soy, making it a good choice for those who have dietary restrictions or allergies.
The dosage is three capsules taken on an empty stomach.
Pros
- Contains a range of sleep-inducing ingredients
- 3 mg of melatonin per serving
- Vegan friendly
Cons
- Some ingredients, such as rutaecarpine, are questionable
This non-habit-forming sleep aid features clinical doses of proven ingredients, such as VitaCherry®, L-theanine, bioavailable minerals, L-glycine, rutaecarpine, and melatonin...
5. Best Natural Melatonin Supplement - Future Kind Vegan Sleep Aid Supplement
Future Kind Vegan Sleep Aid Supplement is a non-habit-forming sleep aid that aims to encourage relaxation and raise the quality of your sleep. The supplement is created by Future Kind, a company dedicated to using natural and sustainable ingredients and specializing in vegan supplements.
Future Kind's Vegan Sleep Aid Supplement contains 6 mg of melatonin, along with 6 mg of vitamin B6. Although there is some indication that vitamin B6 may help with sleep promotion, there has been little conclusive research in this area.
One small study found that giving a group of older people vitamin B6 pills helped to boost dream content and improve sleep quality. According to a different study, taking vitamin B6 supplements lessened the frequency and severity of leg cramps, which can be disruptive to good sleep.
This supplement is provided in the form of a delicious blueberry chewable gummy, with a serving size being two gummies taken just before bedtime.
Pros
- Melatonin + Vitamin B6
- Gummy form
- Vegetarian
- Very tasty
Cons
- Contains traces of tree nuts
Sweet dreams are made of this: Delicious, vegan-friendly, blueberry-flavored gummies packed with melatonin, the go-to miracle hormone for getting your natural sleep cycle back on track...
6. Best Powder Melatonin Supplement - Beam Dream Sleep Powder
Beam Dream Sleep Powder combines the following four ingredients to produce a powerful sleep-promoting drink:
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Melatonin - 3 mg
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Reishi - 350 mg
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L-Theanine - 300 mg
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Magnesium - 31 mg
Reishi is a mushroom superfood that has been shown to promote sleep cycles. Magnesium and L-Theanine also work with melatonin to relax the muscles and induce sleep. This is a gluten-free, vegan, non-GMO, no sugar added, keto-friendly, and dairy-free supplement.
Beam Dream Sleep Powder is available in a number of flavors, including cinnamon cocoa, cherry, and fruit punch. It mixes well with water and has a pleasant, soothing taste. To take this powder, add 1-2 scoops to a 6-8 oz mug of water. Take it a half hour before bedtime for the best results.
Pros
- Four proven ingredients
- Tasty flavors
- Mixes well
Cons
- Expensive
Beam Dream Sleep Powder provides a delicious, easy way to help you drift off to sleep. This sleep aid powder mixes melatonin with magnesium, reishi, and l-theanine to provide...
7. Best Melatonin Gummy Supplement - Olly Sleep
Olly Sleep Gummies are a delightful and pleasurable way to take a sleep aid. They come in a range of tastes like blackberry zen, calm mango, and wild cherry.
Olly Sleep Gummies are created with a combination of organic substances that support unwinding and enhance the quality of sleep. They contain melatonin, which regulates sleep-wake cycles, as well as L-theanine and passionflower, lemon balm, and camomile, which encourage relaxation and lessen stress.
Olly Sleep Gummies are a natural and healthy alternative for those looking for a sleep supplement, being free of artificial ingredients, preservatives, and high-fructose corn syrup. Also, the gummies are vegan-friendly and gluten-free.
The recommended dosage for Olly Sleep Gummies is two gummies taken 30 minutes before bedtime. You do not have to take water or food alongside it.
Pros
- Great tasting flavors
- Contains l-theanine
- Includes such botanicals as botanicals like Chamomile, Passionflower & Lemon Balm
Cons
- Some reviewers note that the gummies are difficult to chew
These melatonin gummies with L-Theanine and Botanicals help boost your natural sleep hormone mellow your mind and calm your senses so you can relax and enjoy restful sleep...
What is Melatonin?
The pineal gland in the brain naturally produces the naturally occurring hormone melatonin. It is frequently referred to as the "sleep hormone" since it is crucial in controlling the sleep-wake cycle. Melatonin levels naturally increase in the late afternoon and evening, reach their peak during the night, encourage sleep, and then fall in the morning, signifying awake.
Melatonin supplements promote restful sleep. They can also be taken to treat sleep disorders, including jet lag or insomnia. Particularly among people who struggle to get or stay asleep, the supplement is frequently used as a temporary fix to assist in normalizing sleep cycles. This sleep aid can come in multiple forms, such as tablets, gummies, and liquid melatonin.
Benefits of Melatonin:
There has been quite a lot of research into melatonin in recent years. Here are the four most verified benefits of taking a melatonin supplement:
1. Can support sleep
The body's pineal gland naturally produces melatonin in reaction to darkness, which aids in regulating the sleep-wake cycle. Melatonin, when taken as a supplement, can assist in letting the body know when it is time to sleep, making it easier to get to sleep and stay asleep.
Melatonin works with the circadian rhythms or internal "clock" of the body to encourage sleep. The pineal gland of the body begins to create more melatonin when it is dark outside, alerting the body that it is time to go to sleep. Melatonin levels often stay high all night long, assisting with sleep maintenance.¹
2. Possible reduction of seasonal depression symptoms
Melatonin may help with the reduction of seasonal affective disorder (SAD), according to some research. SAD is a form of depression that is influenced by the changing of the seasons, with symptoms often manifesting in the fall and winter when the days are shorter.
Circadian rhythms, which manage the sleep-wake cycle and other physiological functions, are known to be regulated by melatonin. SAD may develop as a result of disturbances to these rhythms, such as those that take place in the winter. Supplemental melatonin may assist in regulating these rhythms and, according to some research, may be helpful in easing the symptoms of SAD.²
3. May increase HGH levels
There is some research to the effect that taking a melatonin supplement may increase human growth hormone (HGH) levels. Increased HGH levels can help burn fat and synthesize collagen as well as increase your metabolism and energy levels.
In a 2000 study that was published in the Journal of Clinical Endocrinology and Metabolism, men who took melatonin supplements produced more HGH. The effect, though, was quite marginal. A 2011 study indicated that supplementing with melatonin raised HGH levels in healthy men and women, although the impact was stronger in men.³
4. May help with GERD
There is some research suggesting that melatonin can help relieve gastroesophageal reflux disease (GERD). This is a disorder in which stomach acid runs back into the esophagus and causes symptoms, including heartburn, chest discomfort, and difficulty swallowing.
Inflammation and oxidative stress, which can worsen the symptoms of GERD, have been found to have a negative impact on the gastrointestinal system and may be reduced by melatonin. It has also been shown that melatonin has a calming impact on the lower esophageal sphincter, a muscle that divides the esophagus from the stomach and can cause acid reflux when it is not working properly.⁴
Side effects of melatonin supplements
Melatonin supplements are generally safe. However, there are a few potential side effects that have been noted:
Daytime drowsiness: Too much melatonin or taking it at the wrong time of day might cause drowsiness, making it difficult to carry out everyday tasks.
Headaches: After using melatonin supplements, some people may have headaches or migraines.
Queasiness: Melatonin might make you feel queasy or lightheaded, especially if you take large dosages of it.
Gastrointestinal symptoms and nausea: Some persons who take melatonin supplements may experience nausea, vomiting, diarrhea, or other gastrointestinal problems.
Moodiness: Melatonin may influence a person's mood or behavior, resulting in depression, heightened irritation, or anxiety.
Medication interactions: If you take any other prescriptions, such as blood thinners, antidepressants, or diabetes medications, it's crucial to talk to your doctor before using melatonin supplements to ensure there are no interactions.
What to look for when buying Melatonin supplements:
To get a melatonin supplement that will effectively promote sleep and provide the other benefits mentioned above, you should take the following factors into account:
1. Ingredients
Although most melatonin supplements are beneficial on their own, some extra ingredients might improve their capacity to promote sleep. Here are several compounds to look out for:
Magnesium: Magnesium is a mineral that aids in sleep and helps soothe the neurological system.
For a standalone supplement, check out our list of the Best Magnesium Supplements.
Valerian Root: Traditionally, the herb valerian root has been used to treat anxiety and insomnia. It could shorten the time it takes for people to fall asleep and encourage relaxation.
L-theanine: L-theanine is an amino acid found in green tea that can promote relaxation and reduce anxiety. It may be helpful in combination with melatonin for improving sleep quality.
GABA: GABA is a neurotransmitter that can promote relaxation and reduce anxiety. It can possibly help to calm the nervous system and promote deeper, more restful sleep.
Chamomile: Chamomile is a herb that has been traditionally used to promote relaxation and improve sleep quality. When combined with melatonin, it may help to reduce insomnia and promote calmness.
There should be no fillers, preservatives, or artificial ingredients in the supplement.
2. Dosage
How much melatonin to take is a hot topic of debate. Melatonin supplements come in a variety of dosages, usually between 1 and 10 mg. Choosing a dosage that is right for you is crucial because taking too much melatonin might have negative side effects, including tiredness and headaches. The best course of action is, to begin with a modest dose and gradually increase as required.
3. Testing/Transparency
Look to purchase your melatonin supplement from a company that employs a 3rd party laboratory to test for purity and potency. The company should also hold such quality control certifications as NSF International and USP.
You should also avoid companies that are not completely transparent about the ingredients. Some companies hide their ingredients behind proprietary blends, which only disclose the total dosage of all ingredients rather than each individual compound.
4. Price
The is quite a large range when it comes to the cost of melatonin supplements. Such factors as the dosage, extra ingredients, brand, and form all affect the price. The per-serving cost ranges between 3 cents and $1.67.
5. Reviews
Reading customer reviews can help assess the effectiveness of the melatonin supplement in promoting sleep and eliminating insomnia. Reviews can also help you determine how quickly and for how long the supplement works.
Potential negative effects of the melatonin supp, such as daytime sleepiness or headaches, might be identified by reading customer reviews. Reviews can also shed light on how frequent and potentially serious these side effects are.
Reviews can also inform you of any defects in the item, such as an unpleasant taste or smell.
Melatonin FAQs
Is it good to take melatonin supplements?
Supplemental melatonin may be useful for those who have trouble sleeping or staying asleep. The hormone melatonin, which the body naturally produces, has a role in controlling sleep-wake cycles. The level of melatonin in the body can be raised by taking supplements, which can encourage relaxation and assist in managing sleep.
Is it ok to take melatonin every night?
It's not advised to take melatonin supplements every night for a prolonged period of time without the advice of a healthcare professional. Melatonin supplements are not meant to be a long-term fix for sleep issues; rather, they are meant to be used for short-term relief of sleep disruptions like jet lag or sporadic insomnia.
Long-term melatonin supplement use has been linked to a number of potential problems, such as decreased melatonin generation by the body, daytime drowsiness, headaches, and vertigo. Taking melatonin at the wrong time of day or in excess might also have negative consequences.
What are the negative effects of melatonin?
The most commonly reported side effects of supplemental melatonin that have been reported are:
- Daytime drowsiness
- Headaches
- Dizziness
- Nausea
- Mood changes
- Interactions with medication, such as diabetes medicine, antidepressants, and blood thinners
Who should not take melatonin?
The following individuals should not use melatonin without first speaking with a medical professional:
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Women who are pregnant or nursing: Because there is insufficient data on the safety of melatonin supplements during pregnancy or nursing, women in these categories should consult with a healthcare professional before taking melatonin.
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Children and adolescents: Parents should consult a healthcare professional before providing their children melatonin because the long-term safety of melatonin supplements in children and adolescents is not well-established.
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Individuals who have bleeding disorders: People who have bleeding disorders or who take blood thinners should avoid melatonin supplements or consult a healthcare professional before taking them.
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People with autoimmune diseases: Melatonin supplements can stimulate the immune system, so people with autoimmune diseases, such as lupus or multiple sclerosis, should avoid melatonin or talk to a healthcare provider before taking it.
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People with depression or other mental health conditions: Melatonin supplements can affect mood and behavior, so people with depression or other mental health conditions should avoid melatonin or talk to a healthcare provider before taking it.
-
People taking other medications: Melatonin supplements can interact with certain medications, including blood thinners, antidepressants, and diabetes medications. People taking other medications should talk to a healthcare provider before taking melatonin to avoid any potential interactions.
Summary
Melatonin supplements are natural compounds that can help a person get to sleep, overcome insomnia, increase HGH production, and overcome GERD. There is also evidence that supplementing with melatonin may help reduce the effects of seasonal affective disorder (SAD).
According to our research, the best melatonin supplement on the market right now is Nootropics Depot Melatonin, which provides you with 300 mcg of melatonin per serving. Remember to consult with a medical professional before starting dietary supplements.
This low-dose formula nootropic supplement is designed to work in conjunction with your bodys own naturally produced melatonin, supporting healthy and natural sleep patterns...
Interested in more supplements? Check out our articles on the Best Cordyceps Supplements and Best Ashwagandha Supplements.
References
- Poza JJ, Pujol M, Ortega-Albás JJ, Romero O; en representación del Grupo de estudio de insomnio de la Sociedad Española de Sueño (SES). Melatonin in sleep disorders. Neurologia (Engl Ed). 2018 Nov 19:S0213-4853(18)30200-7. English, Spanish. doi: 10.1016/j.nrl.2018.08.002. Epub ahead of print. PMID: 30466801.
- Melrose S. Seasonal Affective Disorder: An Overview of Assessment and Treatment Approaches. Depress Res Treat. 2015;2015:178564. doi: 10.1155/2015/178564. Epub 2015 Nov 25. PMID: 26688752; PMCID: PMC4673349.
- Valcavi R, Zini M, Maestroni GJ, Conti A, Portioli I. Melatonin stimulates growth hormone secretion through pathways other than the growth hormone-releasing hormone. Clin Endocrinol (Oxf). 1993 Aug;39(2):193-9. doi: 10.1111/j.1365-2265.1993.tb01773.x. PMID: 8370132.
- Werbach MR. Melatonin for the treatment of gastroesophageal reflux disease. Altern Ther Health Med. 2008 Jul-Aug;14(4):54-8. PMID: 18616070.
Steve Theunissen
Author