The Best Melatonin Supplements for Sleep, According to a Registered Dietitian

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IF YOU STICK to a relaxing bedtime routine but still struggle to get the sleep you need, you may find yourself reaching for a bottle of melatonin to help you snooze. If so, you’re in good company, as an estimated 5 million adults use melatonin supplements for sleep at least once a month.

With melatonin use increasing five-fold from 2000 to 2018, it’s become a popular sleep aid with an increasing number of options available at drugstores. You may be tempted to grab the first bottle you see, but experts urge against this. “It’s difficult to recommend a medication when one has no idea what’s inside,” says neurologist Dr. W. Christopher Winter, MD. A 2017 Canadian study in the Journal of Clinical Sleep Medicine tested 31 melatonin supplements, and found that the melatonin content ranged from -83% to +478% of what was listed on the label. Plus, various batches of the same brand were found to vary in melatonin content by as much as 465%.

Best Melatonin for Sleep

To avoid these dosage discrepancies, experts recommend choosing a supplement that’s been third-party tested. They will often have specific verifications on the labels. “The USP Dietary Supplement Verification ensures that supplements contain the exact ingredients and potencies listed on their labels, safeguarding against harmful contaminants like heavy metals and ensuring that the products break down properly for effective absorption in the body,” says psychiatrist Dr. Chester Wu, MD. Other trusted verifications include Informed Choice and NSF, which also test for the purity and potency of supplements.

Before starting a melatonin supplement for sleep, be sure to check with your physician to make sure it’s the best course of treatment for your sleep. “The average person does not need to be using melatonin,” says Dr. Winter. People who experience jet lag, extreme screen usage, or late night shift schedules may find the biggest benefit from this natural sleep aid, as these activities can disrupt the body’s natural sleep and wake cycle, which melatonin can support.

Keep reading for the 6 best melatonin supplements to safely support a restful night's sleep.

What to Consider

If you’re ready to give melatonin a try, here are a few important factors to consider first.

Dose

You can find melatonin that ranges from 200 micrograms all the way to 20 milligrams. According to Dr. Wu, there is no one-dose-fits-all supplement, but he does recommend sticking as close to 3 milligrams or less, which is the dose that mimics the amount of melatonin your body naturally makes.

While research has found that a daily dose of six milligrams or less appears safe, taking more than you need may lead to headaches, fatigue, or vivid dreams, according to Dr. Wu.

Brand Reputation and Third-Party Testing

Supplements are not regulated by the FDA like medications, so the most important factor is ensuring the product you’re buying is thoroughly tested and from reputable brand. Common verifications you can look for include USP, Informed Choice, or NSF, all of which test for the purity and potency of the supplement, so you know you’re getting what the bottle says and nothing it doesn’t.

Supplement Form

You can find melatonin supplements in various forms, including capsules, tablets, gummies, and liquid. “Capsules tend to dissolve quickly, potentially offering faster melatonin absorption,” says Dr. Wu, “while tablets may release melatonin more slowly, especially if they're not designed to dissolve sublingually.” You can also use gummies, which may have other added ingredients like sugars, animal products, or liquids. “The choice among these forms largely depends on your personal preference, ease of ingestion, and any sensitivities you may have to added components,” adds Dr. Wu.

How We Selected

To create our list of the best melatonin supplements for men, we spoke to experts, researched dozens of popular supplements on the market, and combed through user reviews to find the ones that are safest, most effective, and offer the biggest sleep-supporting benefits. We prioritize products with expert-recommended features like third-party testing and appropriate dosing to support a safe and restful sleep cycle.

Melaton-3

Thorne Melaton-3 has three milligrams of melatonin in capsule form, making it a fast-absorbing option. While some other supplements include herbal ingredients to support sleep, Thorne’s only active ingredient is melatonin. It’s free from animal products, so it’s appropriate for people following a vegan diet, and it's also gluten and soy-free.

Thorne is a trusted brand that has earned Current Good Manufacturing Practices (cGMP) certificates and the Therapeutic Goods Administration (TGA) certificate for its manufacturing processes. This supplement is NSF certified for sport, meaning it’s certified free from substances banned by major athletic organizations. And you won’t spend a fortune getting a good night’s sleep, either, as each serving is less than a quarter.

Read more: Best Supplements

Sleep Blackberry Zen

Olly Sleep gummies are an easy-to-eat supplement that supports more than just your sleep-wake cycle. The three grams of melatonin are combined with L-theanine and chamomile, passionflower, and lemon balm extract. The herbal extracts included in this gummy have been used for their sleep-supporting benefits for centuries, but the research has shown inconsistent results, and people with allergies may need to avoid this product. L-theanine, an amino acid found in green tea, supports relaxation and sleep without a sedative effect, although optimal doses are still being researched.

As a gummy, this supplement is easy and tasty to take with its blackberry flavor, but it does include two grams of added sugars and is a little pricier than other options on this list.

Melatonin 3mg

This budget-friendly option costs less than 10 cents per serving, and is free from artificial flavors and gluten. You don’t have to spend a lot of money to get a quality supplement, as it’s also USP verified for purity, potency, and manufacturing processes.

The effects may not be as immediate as they are with other forms. As Wu explains, tablets tend to be absorbed more slowly. And while the tablets are small, they may be difficult for people who can’t swallow pills, or prefer not to.

Melatonin

For a tablet that is easy to take and quickly absorbed, Natrol Melatonin is one of the best. The 5-milligram quick-dissolving tablets are USP-verified for purity and potency, so you know you’re getting exactly what the bottle claims.

It doesn’t contain any added sugars. Though you’ll find xylitol, a sugar alcohol, in each tablet that adds a pleasant taste. While xylitol is tolerated well by most people, you could experience digestive stress like gas or bloating if you’re extra sensitive to this sugar alcohol.

At a dose of five milligrams per serving, this amount may be too much for some people; while safe, it could lead to side effects like headaches or grogginess in the morning.

Meet the Experts

• Dr. Chester Wu, MD, is a psychiatrist and sleep specialist in Houston, TX.

• Dr. W. Christopher Winter, MD, is a neurologist and sleep specialist in Charlottesville, VA

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