The 9 Best Melatonin Supplements of 2020, According to a Dietitian

Get your zzz's in with these top picks

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First Look

Best Overall: Life Extension at Amazon

"Keep it simple and natural with a gluten-free and vegetarian-friendly supplement."

Best Budget: Nature’s Bounty Melatonin at Amazon

"This formula is free of common allergens so you can feel good about your way to better zzz's."

Best Gummy: Megafood Melatonin Gummy at Amazon

"If you're a little pickier about the taste of supplements, these berry-flavored, low-cal gummies will do just the trick."

Best Time Released: Natrol Melatonin Advanced Sleep at Amazon

"Made with vitamin B6 and a two-layer technology so you can fall asleep quicker and stay asleep for longer."

Best Vegan: Solgar Melatonin at Amazon

"Solgar's vegan and gluten-free capsules work to alleviate jet lag, fatigue, or overall sleeplessness."

Best Allergy-Friendly: Pure Encapsulations at Amazon

"If you're prone to allergies, Pure Encapsulations provides a hypoallergenic option in aiding your sleep cycle."

Best Liquid: Now Foods at Amazon

"If it's a little harder for you to ingest tablets, choose a liquid option for quick absorption, no throat irritation here."

Best Spray: Source Naturals Sleep Science Melatonin at Amazon

"If you're on the go, in a pinch, or don't have a glass of water to wash down a pill, melatonin in a spray form gets the job done."

Best Powder: Natural Vitality Calmful Sleep at Amazon

"You're just one teaspoon away from calmer sleep and more relaxed muscles."

Melatonin is a hormone that is naturally produced by the pineal gland in the brain. An important part of many of the body’s natural processes, melatonin is best known for its role in regulating the sleep-wake cycle, also known as one of many circadian rhythms. Levels of melatonin increase in the body as exposure to light decreases. Based on this natural rhythm, it has been proposed that supplemental melatonin can be helpful for those whose natural sleep cycles have been disrupted. Common disruptions include jetlag, night shifts, travel and exposure to light from phone, television, or computer screens. 

Research on the benefits of supplemental melatonin varies but there is a general consensus that it may be helpful in increasing sleep time and overall quality of sleep. Between sprays, lozenges, gummies, liquid and tablets—there is a form of melatonin for every consumer. Though melatonin is considered more natural than other OTC sleep aids, it is always important to consult with your primary care provider before using melatonin for any purpose. Here are a few of the best melatonin supplements on the market, so you can sleep soundly.

Our Top Picks

Best Overall: Life Extension

Verified by for purity, potency and quality, Life Extension's three milligram melatonin supplements are a solid choice for getting a good night's sleep. These plant based capsules are best consumed 30 to 60 minutes before bedtime or as recommended by a healthcare provider. One serving not only helps you fall asleep faster, but it helps keep you asleep throughout the entire night.

In addition to promoting a restful nights sleep, a three milligram dose of melatonin has shown in small studies to help ease IBS symptoms. This product keeps things simple, containing less than five certified Non-GMO and gluten-free ingredients.

Best Budget: Nature’s Bounty Melatonin

Nature's Bounty Melatonin

 Courtesy of Amazon

For consumers looking for a powerful supplement for pennies per tablet, Nature’s Bounty three milligram tablets are the way to go. These quick dissolving tablets act fast so it is best to take them at bedtime. For those that prefer to not swallow pills, these tablets are no fuss, as they dissolve under the tongue. 

Nature's Bounty is a great option for travelers, as you can easily take these without any water or having eaten a meal. Suitable for vegetarians, they are free of sugar, artificial flavors and preservatives. For those with dietary restrictions, this product is free of milk, lactose, soy, gluten, yeast, and fish. 

Best Gummy: Megafood Melatonin Gummy

Megafood is one of the most trusted brands in the supplement industry because of their commitment to transparency. These berry flavored gummies promote a healthy sleep cycle with three milligrams of melatonin as well as organic wild blueberry and tart cherry for flavor. Free of high fructose corn syrup, artificial sweeteners and colors, one serving (two gummies) contains 15 calories and only two grams of sugar. 

It's suggested that this product is taken 30 minutes before bed, with or without food. It's also recommended to brush your teeth after consuming a sugar-containing gummy to prevent tooth decay or gum inflammation. Consumers that are sensitive to gluten, soy or dairy can rest assured that this product is made without these ingredients. In addition to being free of common allergens, the Berry Good Sleep Gummies are glyphosate residue free. Glyphosate, a key ingredient in the weed killer Roundup, has been making headlines recently due to its negative effects on hormones, gastrointestinal health, respiratory health, and immune functioning, among other concerns. In addition to being glyphosate-free, each batch of incoming ingredients is tested for over 125 different pesticides and herbicides—a win-win.

Best Time Released: Natrol Melatonin Advanced Sleep

The idea behind time released melatonin is that it mimics that body's natural production of melatonin by gradually releasing it over the course of the night. Natrol’s Advanced Sleep tablets feature a two-layer technology. The outer layer releases some melatonin quickly to help consumers fall asleep faster and the inner layer releases melatonin more slowly over the course of the night.

In addition to ten milligrams of melatonin, this supplement contains vitamin B-6, a complementary nutrient involved in producing the sleep-inducing neurotransmitter serotonin. It is important to note that ten milligrams is on the higher end of a melatonin dose and that daytime drowsiness may occur with higher doses.

Best Vegan: Solgar Melatonin

Solgar has been in the dietary supplement industry for over 70 years. As a trusted source for supplements that are free of harmful additives and common allergens, Solgar’s three milligram melatonin nuggets are suitable for those on a plant-based diet. Three milligrams has been considered a standard dose in research.

All capsules are non-GMO and certified gluten-free. They are also free of wheat, dairy, soy, yeast, sugar, sodium, artificial flavors, sweeteners, preservatives and colors. Whether you are looking to battle jet lag, insomnia, or get back into a solid sleep routine, Solgar has you covered. 

Best Allergy-Friendly: Pure Encapsulations

Finding a high quality, allergy-friendly supplement can be challenging. Pure Encapsulations manufactures a line of hypo-allergenic supplements that are meticulously tested for quality assurance and compliance. Like other Pure Encapsulations products, they're free of wheat, gluten, egg, peanuts, magnesium stearate, hydrogenated fat, artificial colors, and sweeteners, as well as other unnecessary—and potentially allergenic—ingredients.

Pure Encapsulations is designed to deliver predictable results for the benefit of all consumers (even the most sensitive) by supporting the body’s natural sleep cycle. One capsule is recommended 30 minutes to one hour before bedtime. In addition to its efficacy as a sleep aid, research suggests that three milligrams of melatonin may help with migraines.

Best Liquid: Now Foods

Tablets and capsules not your thing? Now Foods offers an easy way to get the benefits of melatonin without having to rely on swallowing a pill. One quarter teaspoon serving of this supplement provides three milligrams of melatonin. It's recommended to consume just before bedtime and can be taken alone or added to your favorite bedtime drink. 

Now Foods manufactures its products in a Good Manufacturing Practice (GMP) facility. This certification is a guideline put in place by the FDA to help ensure the identity, purity, strength, and composition of dietary supplements. Liquid supplements provide great flexibility in regards to dose. A great pick for families where doses among members may vary, this melatonin is also non-GMO and free of wheat, gluten, soy, milk, egg, fish, and shellfish ingredients. 

Best Spray: Source Naturals Sleep Science Melatonin

Spray melatonin is a fabulous choice for those on the go—you don't need to carry around a measuring spoon for liquid supplements and you don't need a glass of water to swallow a pill. Source Naturals Sleep Science Melatonin Nutraspray delivers 1.5 milligrams of melatonin per spray, a dose that is considered low on the end of the spectrum. For consumers who are starting to take melatonin for the first time, it is recommended to start with a low dose and then increase as needed. Flavor options include orange, berry, or chocolate berry. It is important to note that this product does contain soy so for those with an allergy or sensitivity it is best to look for another option. 

Best Powder: Natural Vitality Calmful Sleep

Natural Vitality Natural Calm Specifics CALMFUL SLEEP provides a potent blend of sleep-promoting ingredients including melatonin, magnesium (citrate and glycinate), l-theanine, and GABA. Research indicates that a GABA and l-theanine mixture has a positive synergistic effect on sleep quality and duration. In addition, supplemental magnesium has been shown to increase sleep time and efficiency. 

Consumers are recommended to start with one teaspoon of powder in a warm beverage before bed and slowly increase to the two teaspoon serving size. Free of gluten, egg, soy, wheat, sugar, yeast, dairy, artificial colors, flavors, and preservatives, this product is suitable for most dietary needs. 

Final Verdict

For consumers looking for a no-fuss, affordable melatonin option, Nature’s Bounty 3 mg Melatonin is an excellent choice. It's free of common allergens and is also suitable for vegetarians. If tablets are not your thing, Source Naturals Sleep Science Nutraspray is an easy option for home or on the go. Consumers can also adjust their dose as needed by sticking to one or multiple sprays.

What to Look For in a Melatonin Supplement

Dosage: The dose of melatonin generally ranges from 0.2 to 10 milligrams. Some consumers may see benefits with a lower dose and others may need a higher dose. Higher doses can lead to grogginess the next day, so always consult your healthcare provider for a starting dose.

Ingredients: When choosing any supplement, it is advisable to double check the ingredient list. Some products are allergy-friendly while others may not be. In addition, there are products that may contain additional ingredients such as herbs or complimentary vitamins.

Form: Melatonin supplements are usually sold in pill form, but they're not the only way to get your fill. Gummies, liquids, and sprays are all available as other methods of consuming the supplement. If you're hesitant to add more supplements to your diet, consider using a spray.

Why Trust Verywell Health

As a Registered Dietitian, Sydney Greene takes supplement recommendations seriously. Every product has been researched and vetted by her against clinical research, product reviews, and third party testing websites. These are products she would not only feel comfortable recommending to her clients but she would take them herself if needed.

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