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: Nature Made Melatonin 3mg at Amazon

"Affordable, made with high-quality ingredients, and easy to swallow."

Best Budget: Nature’s Bounty Melatonin at Amazon

"The quick-dissolve tablets are perfect for travel, as they can be taken without water."

Best Allergy-Friendly: Pure Encapsulations Melatonin 3mg at Amazon

"Free of wheat, gluten, egg, peanuts, magnesium stearate, hydrogenated fat, artificial colors and sweeteners/"

Best Time-Release: Natrol Melatonin Advanced Sleep Tablets with Vitamin B6 at Amazon

"Contains 10 milligrams of vitamin B6, a nutrient involved in producing the sleep-inducing neurotransmitter serotonin."

Best Lozenges: Source Naturals Sleep Science 1mg at Amazon

"Quick-dissolving, orange-flavored lozenge."

Best Gummy: Megafood Melatonin Berry Good Sleep Gummies at Amazon

"Non-GMO Project Verified melatonin gummies get a boost from organic tart cherry and wild blueberry."

Best Capsule: NOW Supplements Melatonin 5mg at Amazon

"Easy to swallow and deliver 5 milligrams of powerful sleep-promoting melatonin."

Best Liquid: Pure Encapsulations Melatonin Liquid at Amazon

"Made with hypoallergenic, vegetarian ingredients."

Best Spray: Source Naturals Melatonin NutraSpray at Amazon

"Great for traveling or any time you don’t have a glass of water on your nightstand."

Do you ever struggle to fall, or stay, asleep? You’re not alone. In fact, it is estimated that 50 to 70 million Americans suffer from sleep-related problems. Melatonin, a hormone naturally made by the body, works with your individual circadian rhythm to prepare for sleep. The brain usually signals the body to make melatonin when it gets dark outside; however, some factors like stress, travel, and exposure to light from bright phones or TV can interrupt this sleep-inducing cycle.

While research varies, some studies suggest melatonin may help you fall asleep, stay asleep, and even improve the quality of your sleep. The popular over-the-counter sleep aid is available in many forms including capsules, spray, gummies, liquid, and lozenges. It is considered more natural than other OTC sleep aids. However, always make sure to consult with your primary care provider before using melatonin for any purpose.

Here are the best melatonin supplements.

Our Top Picks

Best Overall: Nature Made Melatonin 3 mg

Nature Made Melatonin takes the top pick as this supplement checks all the boxes. The natural acting sleep aid tablets are affordable, made with high-quality ingredients, and easy to swallow. Plus, with the USP Verification Mark, you know that you're a product that contains what is on the label, is made using FDA-compliant Good Manufacturing Practices, and is free of harmful contaminants. The supplement is also free of added colors, preservatives, artificial flavors, and gluten.

Each bottle contains a 120-day supply of 3 milligram melatonin tablets. Note that short-term usage of melatonin supplements may be safe for most people; however, data on long-term usage is lacking. Nature Made recommends taking one tablet with water one hour before bedtime.

Best Budget: Nature’s Bounty Melatonin

These 3 milligram tablets are a favorite budget pick among consumers. You’ll receive hundreds of tablets for far less than other brands, but they’re just as effective at promoting sleep. The quick-dissolve tablets are perfect for travel, as they can be taken without water. Take them along with you on your next long trip, as research suggests that melatonin supplements may help with jet lag.

The vegetarian supplements have a delicious natural cherry flavor that tastes great and doesn't leave a bad aftertaste in your mouth. As a brand, Nature's Bounty is committed to producing guaranteed quality supplements with clinically studied ingredients that are laboratory tested. The tabs are free of sodium, sugar, starch, milk, lactose, soy, gluten, yeast, and fish.

Best Allergy-Friendly: Pure Encapsulations Melatonin 3 mg

If you're looking for a hypoallergenic supplement, Pure Encapsulations is usually the best option. The Certified gluten-free, Non-GMO, vegan melatonin capsules are no exception. 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.

Each capsule provides 3 milligrams of melatonin to help you get the most restful night sleep possible. If you're someone who has trouble getting to sleep and waking up on time (called delayed sleep-phase syndrome), a melatonin supplement may help to reset your body's natural sleep and wake cycle.

Best Time-Release: Natrol Melatonin Advanced Sleep Tablets with Vitamin B6

Whether you’re hunting for a melatonin supplement to battle insomnia, or move your sleep time back to normal after night shifts or jet lag, Natrol’s Melatonin Advanced Sleep Tablets have got you covered. The 2-layer tablets release an initial dose of melatonin to help you fall asleep and then delivers the remaining melatonin over time to help you sleep throughout the night.

Plus, each vegetarian tablet contains 10 milligrams of vitamin B6, a complementary nutrient involved in producing the sleep-inducing neurotransmitter serotonin. Some research suggests that vitamin B6 may help to increase melatonin production, so you may get an even better night's sleep.

Best Lozenges: Source Naturals Sleep Science 1 mg

If you don't like swallowing pills and aren't a fan of gummy supplements, a lozenge is a good alternative. Source Naturals offers a quick-dissolving, orange-flavored lozenge that contains 1 milligram of melatonin. Simply place the lozenge in your mouth at bedtime, and wait for it to dissolve.

The lozenges are suitable for vegetarians and are free of yeast, dairy, egg, gluten, soy, and wheat. They do not contain any sugar. However, they are sweetened with sorbitol and mannitol, two sugar alcohols that may cause gastric distress in some individuals.

Unlike other sleep aids, melatonin supplements tend to be non-habit forming. Also, recent research suggests that the effect of melatonin supplementation on sleep quality is the same no matter the duration of supplementation or dosage.

Best Gummy: Megafood Melatonin Berry Good Sleep Gummies

Gummy supplements are fun, flavorful ways to get the vitamins and nutrients you need. They’re also a great option for people who have trouble swallowing whole pills. Megafood's Melatonin Berry Good Sleep Gummies are a bestseller that tastes amazing and has potent melatonin for a more restful evening. Each serving of two berry-flavored gummies provides 3 milligrams of melatonin.

These non-GMO Project Verified melatonin gummies get a boost from organic tart cherry and wild blueberry, making them a supercharged sleep supplement.

Studies suggest that melatonin-rich tart cherry juice may help to improve sleep duration and quality in healthy adults. Improved sleep plus powerful inflammation-fighting antioxidants from wild blueberries translates into a fantastic night-time treat. Megafood recommends taking two gummies 20-30 minutes before bed.

Best Capsule: NOW Supplements Melatonin 5 mg

If you're looking to reap the benefits of melatonin, but aren't a fan of flavored or dissolvable supplements, capsules are a good choice. NOW Supplement's veg capsules are easy to swallow and deliver 5 mg of powerful sleep-promoting melatonin.

The superior quality supplement received an NPA A-rated GMP certification, meaning that every aspect of the manufacturing process is examined including lab and testing methods.

NOW recommends taking one capsule around bedtime with water for a healthy sleep cycle, but also highlights the use of melatonin to support gastrointestinal health. In fact, melatonin can be used to relieve abdominal pain and improve the quality of life in those with Irritable Bowel Syndrome.

Best Liquid: Pure Encapsulations Melatonin Liquid

Pure Encapsulations' liquid melatonin supplement is a quick, convenient way to reap the benefits of the sleep-promoting supplement. The non-GMO liquid dispenses easily and allows you to control how much you're getting. Each 1 ml dropper delivers 2.5 milligrams of micronized melatonin with a delicious, naturally-flavored apple and black currant taste.

The great-tasting liquid is made with hypoallergenic, vegetarian ingredients, and is Certified Gluten-Free. The product is also sugar-free and is sweetened using stevia.

Best Spray: Source Naturals Melatonin NutraSpray

If you have trouble swallowing pills or want more options for adjusting your dose, a melatonin spray might be your best option. Source Naturals’ Melatonin NutraSpray is a smart solution that comes in a fun orange flavor.

This supplement contains 1.5 milligrams of melatonin per spritz. This makes it easy to only use a small amount if you need less help falling asleep, or you can go for two or three spritzes when you really need to re-regulate your sleep. It’s also great for traveling or for using any time you don’t have a glass of water on your nightstand.

What to Look for in a Melatonin Supplement

Dosage: Melatonin comes in a variety of doses ranging from 0.2 to 10 milligrams. There is not one recommended dose, and lower doses often work as well as higher doses. Speak with your physician to figure out if melatonin is appropriate for your individual needs, and if so, the proper dosage.

Form: Melatonin supplements come in a variety of forms including capsules, tablets, sprays, gummies, and lozenges. If you don't like swallowing pills, gummies, sprays, or lozenges may be a good option for you. However, if you prefer to avoid added sugar or sugar substitutes in your supplements, capsules or tablets are usually free of sweeteners.

Ingredients: Always double-check the ingredient list to see exactly what is in your melatonin supplement. Some products contain additional ingredients such as herbs or complementary vitamins. Additionally, some supplements contain soy, gluten, or other common allergens.

What Experts Say

"Melatonin, a hormone produced in the pineal gland, suppresses neurons in the brain that keep you awake. We naturally make our own melatonin, but exposure to light and pre-bed screen time can interrupt this important process. Multiple studies show that melatonin can assist in falling asleep; however, it's also prudent to assess other factors that can inhibit the initiation of sleep such as watching TV, looking at your phone, smoking, excess alcohol, and stress." Kristin Kirkpatrick, MS, RDN

Why Trust Verywell Fit

A personal note on my recommendations written above. As a dietitian, I am careful to recommend supplements. In writing this article, I spent time reviewing the most current clinical research on melatonin supplementation and optimal doses, looking at multiple products and brands, and consulting with trusted peers in dietetics. I believe the melatonin supplements in the round-up are made by trusted brands and are composed of high-quality ingredients. — Eliza Savage, MS, RD, CDN

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Article Sources
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