If you’ve created a calming bedtime routine but still struggle to get the sleep you need, melatonin might be worth a try. It’s a hormone your brain produces that signals it’s time to sleep once it gets dark. Normally, our bodies increase melatonin production in the evening to help us fall asleep. However, artificial light exposure from lamps, overhead lighting and electronic devices can interrupt melatonin production. According to Robin Foroutan, MS, RDN, an integrative and functional dietitian, melatonin can be a helpful supplement for those occasional nights when you have trouble falling, can’t stay asleep, or are dealing with jet lag. Although, Foroutan suggests it’s a good idea to first look into why sleep disturbances may be happening in the first place.
There are no standard dosing recommendations for melatonin, so we consulted experts to identify the best melatonin supplements on the market in various doses. Our dietitians reviewed the latest research and considered the quality of ingredients, dosage, form, cost, and third-party testing to bring you our top picks.
Dietary supplements are minimally regulated by the FDA and may or may not be suitable for you. They also may interact with other supplements or medications you are taking. Our team of medical experts reviews supplements according to our rigorous dietary supplement methodology. We also had a registered dietitian review this page for its scientific accuracy. Please always speak with a healthcare provider to discuss any supplements you plan on taking.
Nature’s Bounty Melatonin hits all the marks our experts recommended while being affordable, widely available, and vegetarian. The 1mg dose per tablet makes these a great option for people who have never taken melatonin before and want to find their ideal dose without taking more than they need. The tablet form also allows these to be cut in half or quarters with a pill cutter to provide even smaller dosing increments.
This product is third-party tested for purity and label accuracy by USP, one of the most trusted providers of testing. Given the frequent issues with label accuracy in melatonin supplements, this testing ensures you can trust the dosage listed. Despite the high cost of such testing, Nature’s Bounty manages to keep its melatonin affordable while maintaining high quality. Additionally, these tablets are free from common allergens, animal products, and added colors, flavors, or sweeteners.
Keep in mind that since this product is a tablet that needs to be swallowed, it may be challenging for individuals who have difficulty swallowing pills. While the tablets can be crushed, this isn’t as convenient as using a powder or liquid.
- Serving Size: 1 tablet
- Melatonin per Serving: 1 milligram
- Servings per Container: 180
- Third-Party Tested: Yes, USP
The Olly Kids Sleep gummies are colored with fruit juice, flavored with natural flavors, and contain only 1 gram of sugar per gummy. These are also third-party tested and certified for contents and contaminants by NSF, one of the most respected third-party testing agencies.
Although Olly markets these gummies for kids, they’re also an excellent option for adults due to the smaller dosing options. Each gummy contains 0.5 milligrams of melatonin, allowing you to start with a lower dose and see how your body responds. If you do end up needing more, you can increase the dose by 0.5 milligrams at a time. This gradual adjustment helps you find the right dose without taking more than necessary. If you know you need a higher dose, Olly has gummies with 3 mg of melatonin, all the way up to 10 mg.
In addition to melatonin and l-theanine, these gummies contain a mixture of three botanical sleep aids—chamomile extract, passionflower extract, and lemon balm extract.
While there is some evidence these botanical aids may help some people with sleep, much more research is needed.
These gummies contain pork gelatin and would not be appropriate for anyone who doesn’t consume pork products. Additionally, because these gummies contain botanical extracts and l-theanine, it’s important to ensure each ingredient is safe for you regarding medication interactions, medical history, etc.
While gummies are a convenient way to take supplements, melatonin gummies often have discrepancies between the labeled and actual amounts of melatonin in each gummy. Also, remember that kids may confuse gummy supplements for candy, so keep these out of reach of children.
- Serving Size: 1 gummy
- Melatonin per Serving: 0.5 milligrams
- Servings per Container: 50
- Third-Party Tested: Yes, NSF
You may be thinking that a great price for a supplement comes with lower quality, but the Swanson Low Dose Melatonin keeps the value high with the price low. They manage to tick every box related to dose, quality, and capsule size while still coming in at the most affordable price we’ve seen.
Each capsule contains 1 milligram of melatonin in a relatively small, easy-to-swallow capsule size. The capsules can also be opened and added to liquids for anyone who can’t swallow a capsule. Additionally, this product is third-party tested through USP to ensure purity and label accuracy.
These capsules are made of pig and cow gelatin and would not be appropriate for vegetarians or anyone who doesn’t eat cow or pig products.
- Serving Size: 1 capsule
- Melatonin per Serving: 1 milligram
- Servings per Container: 120
- Third-Party Tested: Yes, USP
The Designs for Health Sleep Complex combines a well-researched blend of melatonin, vitamins, and herbs known for their sleep-promoting properties. This thoughtful mix includes some of the most studied sleep-related herbs in doses used in research studies, like valerian root, passionflower, lemon balm, and chamomile. It also contains the amino acid GABA, which has been shown to help with sleep.
Since melatonin is best used as needed, it’s great that the other ingredients in this supplement are also effective when taken as needed. Most of the herbs in this blend work quickly, so you don’t have to take them for long periods to experience their benefits.
While each two-capsule serving provides 3 milligrams of melatonin, you can take one capsule for a moderate 1.5 milligram dose. Because these are capsules, they can be broken apart and added to liquid if there’s difficulty swallowing a capsule. The capsule is made from a vegetarian source; all ingredients are vegan and gluten-free.
This is third party certified by NSF for contents and contaminants, one of the most thorough and reputable testing organizations. This helps ensure that each ingredient amount is accurate, which is important for a product with multiple active ingredients.
Since this supplement contains a complex of herbs and supplements, you will want to ensure each is safe for you, considering your medical history and any potential interactions with medications. While ingredients such as L-theanine and 5-HTP have some research backing their benefits for better sleep, most studies focus on long-term use. The occasional use intended for melatonin might not provide the same benefits from these ingredients as consistent, long-term use.
- Serving Size: 2 capsules
- Melatonin per Serving: 3 milligrams
- Servings per Container: 30
- Third-Party Tested: Yes, NSF
The Klean Athlete Klean Melatonin is unique because it’s a convenient liquid spray, that can be kept bedside or for on-the-go use. Additionally, a spray option helps if you find it difficult to swallow pills. Each spray gives you a burst of raspberry lemonade flavor, delivering a 1.5-milligram dose. It’s naturally colored with fruit juice extract and uses natural flavors.
Melatonin spray allows for absorption via the mouth, and some initial research has found that oral absorption of melatonin may be faster than pills and capsules that are swallowed. This spray is also third-party tested by NSF and certified for sport; this is important if you’re an athlete because it doesn’t contain any of the 290 substances banned by major athletic organizations.
This spray contains stevia, which may leave an aftertaste for some people. Additionally, it contains xylitol, a sugar alcohol, which can cause digestive upset in some people.
- Serving Size: 2 sprays
- Melatonin per Serving: 3 milligrams
- Servings per Container: 58
- Third-Party Tested: Yes, NSF
Planning your dose of extended-release melatonin can get complicated, as it can help you stay asleep but might also leave you groggy in the morning. Life Extension Melatonin IR/XR offers one of the lowest combined doses of immediate and extended-release melatonin – with 0.75 milligrams each. This lower dose of extended-release helps to minimize the risk of morning drowsiness while still giving you a good night’s sleep.
This product is third party tested for purity as well as label accuracy. Additionally, the company offers a Certificate of Analysis (COA) for each product batch. This is an additional layer of transparency that allows consumers to see the testing results of each batch of products.
The gelatin capsules are made from bovine (cow) gelatin, which is not suitable for those following a vegan or vegetarian diet. While the capsules can technically be broken open and added to liquid, they are not designed to be used this way, and it may affect the way the extended-release melatonin works.
- Serving Size: 1 capsule
- Melatonin per Serving: 1.5 milligrams
- Servings per Container: 60
- Third-Party Tested: Yes
Mommy’s Bliss Kids Sleep Liquid comes in a tasty grape flavor, making it more enjoyable for kids to take a melatonin supplement. However, unlike gummies, it doesn’t resemble candy, so there’s no confusion for kids to consume more than necessary potentially.
The liquid form of this supplement allows for precise dosing. It’s also a convenient way to administer melatonin since it can be taken as is or mixed into another liquid or soft food. The liquid measure also allows for smaller doses, which is helpful when finding the smallest dose that works for a child.
The color added to this melatonin is derived from fruits and vegetables. Only natural flavors are used, and no alcohol is used in this liquid. This product is third-party tested for contents and contaminants by NSF.
This formula contains herbal extracts, including chamomile, passionflower, and lemon balm. Since most herbs are not recommended for consistent use in children, you should consult a healthcare provider before giving this supplement to your child.
In 2020, melatonin became the most frequently ingested substance among children reported to national poison control centers. Keep this out of reach of children and be the one to provide them with the accurate dose.
- Serving Size: 2 milliliters
- Melatonin per Serving: 0.5 milligrams
- Servings per Container: 60
- Third-Party Tested: Yes, NSF
The Now Liquid Melatonin can be taken as-is or added to other liquids or soft foods, making it ideal for someone who cannot swallow pills or capsules. The dosage has an estimated drop count, so refining it by very small amounts is possible. Each drop provides about 0.15 milligrams of melatonin, allowing you to adjust your dose incrementally to find the smallest dose that works.
This liquid is lightly sweetened and flavored with lemon oil and natural flavors. It doesn’t contain animal products and is appropriate for those following vegetarian and vegan diets. The accuracy of the label and product purity were verified via third-party testing.
This product contains xylitol, which can cause digestive upset in some people.
- Serving Size: ¼ teaspoon (20 drops)
- Melatonin per Serving: 3 milligrams
- Servings per Container: 66
- Third-Party Tested: Yes
If you’re looking for a melatonin supplement that provides more than one milligram, the Thorne Melaton-3 contains three milligrams in a single capsule. For people requiring larger melatonin doses, these three-milligram capsules reduce the number of pills needed to reach a higher dose. We also appreciate that this product is NSF Certified for Sport, meaning it is tested for purity and potency and to ensure that it provides the dosage the label indicates.
These capsules can be taken as is or broken open and added to liquids or soft foods. This can be helpful for people who cannot swallow capsules or pills or prefer to add a supplement to a drink or food. They are also vegan, gluten-free, and soy-free.
If you haven’t tried a melatonin supplement, this high dose is not ideal unless recommended by a healthcare provider. Instead, you’ll want to start with a low dose and work your way up if necessary.
- Serving Size: 1 capsule
- Melatonin per Serving: 3 milligrams
- Servings per Container: 60
- Third-Party Tested: Yes, NSF
While a liquid form is generally the easiest way to get a lower dose of melatonin, they aren’t always as convenient for travel. The Pure Encapsulations Melatonin 0.5mg offers a lower dose of melatonin in a capsule form that is easy to stash in a travel bag. If you prefer to add melatonin to a liquid, these capsules can be opened and emptied into a liquid or soft food. This brand is Foroutan’s go-to, because of the high purity standards and minimal added ingredients.
These capsules are small, making them easier to swallow. They are also vegan, gluten-free, and soy-free. Besides melatonin, these capsules contain only two ingredients – cellulose (plant fiber) and the vegetarian capsule. The limited ingredient list also means this product may not be a good option for someone with dietary restrictions, food allergies, or food intolerances.
If you want a dose smaller than 0.5 mg, these capsules may not be your best bet since one capsule provides the full 0.5mg dose, and it would be difficult to measure out a smaller dose.
- Serving Size: 1 capsule
- Melatonin per Serving: 0.5 milligrams
- Servings per Container: 180
- Third-Party Tested: Yes, EuroFins
Our experts agreed that it is important to only use the supplement occasionally and opt for the smallest effective dose. Melatonin peaks in 40-60 minutes, and you may start to feel the effects before this. The larger the dose, the longer some melatonin will stay in your system.
Dr. Kreps suggests starting with a low dose—0.5mg or less—and adjusting, if needed, from there. This applies to both regular melatonin and extended-release melatonin. You want to achieve your intended effect while minimizing side effects like morning and daytime drowsiness. Foroutan suggests working closely with your healthcare team before considering larger doses or regular use.
Ultimately, the decision to take melatonin is up to you and your healthcare provider. The following conditions currently have the most robust research on melatonin and may be especially helpful for the following groups:
- Delayed Sleep-Wake Phase Syndrome (DSWPD): People with DSWPD typically cannot fall asleep until very late (2 am to 6 am) and then wake up much later (10 am to 1 pm). While research results have been mixed, some research found that melatonin supplementation helped subjects fall asleep 20 to 30 minutes faster.
- Jet lag: Jet lag results when you travel across time zones and experience symptoms like disrupted sleep, daytime fatigue, and impaired functioning as you adjust to the sleep and wake times of the new time zone. Many studies indicate melatonin may help reduce jet lag symptoms, especially when crossing multiple time zones.
- Pre-surgery anxiety: The majority of people undergoing surgery report pre-surgery anxiety. Melatonin may help to reduce anxiety before surgery, but this doesn’t necessarily help with post-surgery anxiety.
- Some pediatric sleep disorders: Melatonin may reduce the time to fall asleep and increase total time sleeping in kids with sleep disturbances related to asthma, autism spectrum disorder (ASM, attention-deficit hyperactivity disorder (ADHD), and atopic dermatitis. However, pediatric research related to melatonin is limited, and because melatonin is a hormone, the safety of use in kids is still being investigated.
Like other supplements, melatonin can pose particular safety concerns for certain groups. Alexandra Kreps, MD, Internal Medicine Physician, and Health Tech Consultant, suggests that because this supplement can potentially interact with many medications and conditions, you must speak with your healthcare provider before taking it. Because it is a hormone, the ways that melatonin works with and affects various systems in our bodies are very complex and still being studied. Since drowsiness can be an effect of melatonin use, it’s important to time ingestion to give yourself plenty of time before doing anything where drowsiness would be an issue. The following groups may want to be especially cautious with melatonin use.
- Certain medications: If you take any medications, consult your healthcare provider before using melatonin. Melatonin can lower clotting factors, so people on blood thinners should be cautious. Certain SSRIs, like fluvoxamine, can significantly raise melatonin levels. Some antibiotics and oral contraceptives can also affect melatonin. Melatonin might reduce the efficacy of the calcium channel blocker nifedipine, impacting blood pressure control. Additionally, it can amplify the effects of sedative medications. As the role of melatonin in the immune system is not fully understood, individuals on immunosuppressants should consult their healthcare team.
- Caffeine: Caffeine taken with melatonin may increase the melatonin levels in the body.
- Seizure disorders: Certain drugs prescribed for seizure disorders, like carbamazepam, may affect melatonin levels.
- Pregnant or nursing: There are insufficient clinical studies of melatonin use in pregnancy or while nursing. For this reason, it’s important to speak with your healthcare team before taking melatonin if you are pregnant or nursing.
- Older people: Older adults may process melatonin more slowly, and risk increased side effects, including daytime sleepiness. Older people should speak to their healthcare providers about using melatonin and best dosing practices.
- Kids and teens: There are not enough clinical studies of melatonin use in kids and teens. Additionally, childhood and puberty are both times of growth when taking a hormone, like melatonin, may have multiple effects. It is important to speak to a child or teen’s healthcare providers before giving them melatonin.
Our team works hard to be transparent about why we recommend certain supplements; you can read more about our dietary supplement methodology here.
We support supplements that are evidence-based and rooted in science. We value certain product attributes that we find to be associated with the highest quality products. We prioritize products that are third-party tested and certified by independent, third-party certifiers like USP, NSF, or ConsumerLab.com.
It’s important to note that the FDA does not review dietary supplements for safety and effectiveness before they go to market. Our team of experts has created a detailed, science-backed methodology to choose the supplements we recommend and gives more details on what we specifically look for in supplements.
We looked for products that offered 1 mg or less melatonin, were third-party tested for purity, and that didn’t contain additional active ingredients. Brands that offered transparent looks at testing results and shared where testing was done were prioritized. Clinical trials and peer-reviewed research reviews were used to gather information on safety, efficacy, and gaps in research. In addition to scientific research, we spoke to doctors and dietitians about melatonin, who offered clinical insights on real-life use cases, dosing recommendations, and perspectives on longer-term use.
We spoke with experts who use melatonin in their practices and are well-versed in determining whether the supplement is the right fit.
- Robin Foroutan, MS, RDN, integrative and functional dietitian and owner of Nutrition by Robin.
- Alexandra Kreps, MD, Internal Medicine Physician and Health Tech Consultant.
The vast majority of melatonin supplements on the market today use synthetic melatonin. This is melatonin created in a lab to match the melatonin made by our bodies. Some labels will simply call this “melatonin,” while others list the chemical structure of melatonin, N-acetyl-5-methoxytryptamine. They are essentially the same thing.
Although the synthetic (lab-made) form is the most widely used, melatonin can also be obtained from plants. Melatonin produced in plants is called phytomelatonin and is used in very few supplements. However, this is a growing area of research.
It is essential to carefully read a supplement’s ingredient list and nutrition facts panel to determine which ingredients are included and how much of each ingredient is included relative to its recommended daily value. Please bring the supplement label to a healthcare provider to review the different ingredients contained in the supplement and any potential interactions between these ingredients and other supplements and medications you are taking.
Since melatonin supplements are often purchased to benefit sleep, herbs and other potential ingredients related to relaxation and sleep are commonly added to these supplements. In some cases, these additional components are most effective when taken regularly. For example, l-theanine and 5-HTP typically need to be taken for longer periods of time to be effective and, therefore, do not offer much help in a melatonin product meant to be taken occasionally.
While melatonin appears to be a very safe supplement when used occasionally in low doses, there is still a lot we do not know about taking this supplemental hormone.
- Timing: It can take 40-60 minutes for melatonin to peak after ingestion. Ideal timing varies per person, but aiming to take melatonin 30-60 minutes before your intended bedtime is a good place to start. If you plan on taking it closer to bedtime, a liquid supplement may make more sense, as some research suggests it is more quickly absorbed.
- Short-term Use: Because there is very little clinical data on the safety and efficacy of long-term use, melatonin use is recommended only on an as-needed basis.
- Potential Side Effects: Daytime sleepiness, headache, dizziness, and hypothermia are the most common side effects reported in research. Less common side effects are agitation, fatigue, mood swings, nightmares, skin irritation, and heart palpitations.
- Interactions: There are quite a few potential medication interactions with melatonin. Because of this, it’s imperative to speak with your healthcare provider before taking melatonin if you take any prescription medications.
- When to See a Doctor: If you find yourself reaching for melatonin on a regular basis, it’s important to speak with your healthcare provider. Before giving any melatonin to kids or teens, speak with their healthcare provider first.
Important note to parents and caregivers of kids and teens: In 2020, melatonin became the most frequently ingested substance among children reported to national poison control centers. Pediatric melatonin ingestion reported to poison control increased 530% from 2012 to 2021. It is imperative to keep melatonin supplements in childproof containers and to only offer them under adult supervision and the recommendation of a healthcare provider.
There is not enough research in pregnancy and nursing to say that melatonin is safe during these times. The same goes for giving melatonin to children and teens. Additionally, there are many potential medication interactions with melatonin as well as conditions and stages of life that may affect how a body responds to melatonin supplementation. Dr Kreps notes that the list is exhaustive, and the nuances are very complex, regarding who shouldn’t take melatonin. She recommends everyone speak to their healthcare providers before considering this supplement to ensure it is safe.
There isn’t enough research on long-term use to safely recommend this to the average person. While certain conditions may merit long-term use, this would need to be specifically decided with a healthcare team, weighing the risks versus benefits. For the average person seeking help falling asleep or staying asleep, the occasional use of melatonin is the recommendation.
Melatonin effectively prevents or decreases jet lag from flights crossing five or more time zones. It appears most effective when taken close to the intended bedtime, and the faster-acting melatonin seems more effective (versus extended-release). Regarding shift work, the data is less conclusive, and more clinical studies are needed. Research indicates that melatonin use might help with daytime alertness, decreasing the time it takes to fall asleep and increasing total time asleep. However, more research is needed to know if the effects are significant enough to make a meaningful impact.
At this time, there isn’t evidence that a physical dependence will develop from short-term use of melatonin, notes Dr. Kreps. Additionally, short-term use doesn’t affect how much melatonin the body produces. However, more long term research is needed to provide a more accurate picture concerning daily use of melatonin for longer periods of time.
Yes, plants, many animals, algae, and microorganisms all have the potential to produce melatonin and these would be considered naturally occurring sources. However, the only naturally occurring melatonin used in supplements is from plants. We can also obtain small amounts of melatonin from eating melatonin-rich foods, including plant-based foods and meat. The foods most rich in melatonin are eggs, fish, nuts, seeds, legumes, cereal grains, and mushrooms. While foods contain much smaller quantities of melatonin than supplements, some research has indicated that eating melatonin-rich foods does increase the amount of melatonin in the body.
Willow Jarosh, MS, RD, CIEC is an NYC-based dietitian specializing in helping clients improve and strengthen their relationships with their bodies and food as well as supporting medical nutrition therapy. Willow helps clients navigate supplements and is well-versed in researching supplements, not just from a claims standpoint but also with regard to safety and efficacy for individuals. She spent many hours researching melatonin, speaking with experts, and investigating the best products to recommend.
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