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With 10-30% of the population suffering from insomnia, you could say that society has a sleep problem. Lack of restful sleep is associated with countless health conditions, including obesity, heart attacks, and mood disorders. If you suffer from poor sleep, you may be looking for a natural way to improve your sleep quality. Our selection of the best melatonin supplements may help you do just that.
Melatonin is a naturally occurring hormone that your brain produces in response to darkness. It plays a crucial role in regulating your circadian rhythm and helping you fall asleep. When taken as a supplement, it can lead to faster sleep onset and improved sleep quality without the side effects of pharmaceutical sleep meds.
If you're on the search for a solid melatonin supplement, look no further. We've compiled a list of the 10 best melatonin supplements to help you get some restorative sleep in 2023.
Disclaimer: Exercise caution when ingesting supplements. Always make sure to consult with your doctor before ingesting a new supplement or pill. Weight-loss supplements are not a substitute for a balanced diet and regular exercise. Any supplements taken should be used in accordance with a healthy lifestyle. Any weight loss more than a pound per week over a long period of time is unusual and should be monitored by a doctor.
The Best Melatonin - Our Top Picks
- Best Overall Melatonin: Thorne Melaton-5
- Best Budget Melatonin: GNC Melatonin 3 mg
- Best Melatonin for Athletes: Natrol Melatonin Max Strength
- Best Melatonin Gummies: Natrol Melatonin 5 mg
- Best Melatonin for Adolescents: Codeage Teen Sleep Melatonin
- Best Time-Release Melatonin: Emerald Sweet Dream Melatonin
- Best Liquid Melatonin: Tru Dream Sleep Blend
- Best Vegan Melatonin: Nature’s Way Melatonin 100 Vegan Lozenges
- Best Chewable Melatonin: Vital Proteins Sleep Gummies
- Best Low-Dose Melatonin: Source Naturals 1 mg Melatonin
Why Trust Us?
The health and safety of ACTIVE’s readers is of the utmost importance to us. To ensure your well-being when consuming dietary supplements, the ACTIVE.com editorial team prioritizes products that are independently tested by a third party. We’ve consulted with a team of nutritionists and dietitians to ensure the products we feature are of the highest standard. This helps us create the most accurate, authentic review content for our readers.
Best Overall - Thorne Melaton-5
SPECS
- Dose: 5 mg
- Form: Melatonin capsule
- Age recommendations: Not specified
As our best overall melatonin supplement, Thorne’s Melaton-5 has a simple ingredient list and a moderate dose, making it suitable for most people. This product supplies five milligrams of vegan-friendly melatonin without any other added ingredients. Research suggests a one to five-milligram dose of melatonin before bed can greatly reduce the time it takes to fall asleep.
This product may be especially beneficial for regulating sleep if you do overnight shift work or experience jet lag after traveling. As an added bonus, this supplement is third-party tested by NSF Certified for Sport. This ensures its safety for athletes competing in drug-tested federations. For those looking to start out with a lower dose, this product is also available in a three-milligram version.
What We Like
- Available in 3-5-milligram capsules
- Simple ingredient panel
- Third-party tested
- Vegan-friendly
What We Don't Like
- Dose may be too high for people just starting out
- Only available in capsule form
BUY: Thorne Melaton-5
Best Budget Melatonin - GNC Melatonin 3 mg
SPECS
- Dose: 3 mg
- Form: Timed-release melatonin tablets
- Age recommendations: Not specified
When shopping for supplements, you may be shocked at some of the sticker prices. Although melatonin tends to be quite affordable when compared to other supplements, some brands are still a bit expensive. Thankfully, there are a number of options on the market that offer no-frills melatonin to support healthy sleep without draining your bank account.
GNC Melatonin 3 MG provides a solid dose of melatonin for under $0.12 per serving. This is enough to help most people get to sleep, and its timed-release formulation helps you stay asleep throughout the night.
What We Like
- Budget-friendly
- Timed-release formula
- Transparent labeling
- Non-habit forming
What We Don't Like
- Shipping is extra for orders under $49
- Unflavored tablets
BUY: GNC Melatonin 3 MG
Best Melatonin for Athletes - Natrol Melatonin Max Strength
SPECS
- Dose: 10 mg
- Form: Timed-release melatonin
- Age recommendations: 12+
No matter your sport, sleep plays a crucial role in the recovery process, especially following intense training. If you can't sleep well, you may not properly recover between training sessions. For athletes experiencing sleep disturbances, melatonin may help you get a more restful night of sleep so you can be prepared for your upcoming workouts.
Natrol's Max Strength Melatonin packs a whopping 10 milligrams of melatonin per serving to help even the most sleep-deprived athletes catch some Z's. It has an outer layer that helps you fall asleep and a timed-release inner layer to help you stay asleep. This supplement also contains vitamin B6 to support natural melatonin production in the body.
What We Like
- High 10 mg dose
- Timed-release 2-layer tablet
- Vegetarian
- Produced in an NSF-certified facility
What We Don't Like
- Dose may be too high for some users
- May cause slight drowsiness for some people
BUY: Natrol Melatonin Max Strength
Best Melatonin Gummies - Natrol Melatonin 5 mg
SPECS
- Dose: 5 mg
- Form: Melatonin gummy
- Age recommendations: 12+
Melatonin typically comes in tablets or lozenges that are swallowed like a pill or dissolved on the tongue. These forms work well for most people, but some prefer a more palatable option like flavored gummies. Gummies provide similar doses of the sleep-enhancing hormone while being a bit easier on the taste buds.
Natrol's 5 mg melatonin is our top pick for the best melatonin gummies. These pack five milligrams of vegetarian melatonin into a tasty strawberry gummy, which makes getting in a nightly dose of melatonin a delight. Just one gummy 20–30 minutes before bedtime is enough for most people to feel the sleep-promoting benefits. It's important to note that although these come in a gummy form, they are not intended for individuals under the age of 12.
What We Like
- Strawberry flavor, easy-to-take gummies
- Vegetarian and gelatin-free
- Convenient for active people on the go
- Produced in a NSF-certified facility
What We Don't Like
- Contains added sugars
- More expensive than some comparable products
BUY: Natrol Melatonin 5mg
Best for Adolescents - Codeage Teensleep+ Melatonin
SPECS
- Dose: 1.5 mg
- Form: Liposomal melatonin
- Age recommendations: 12+
With all of the hormonal changes that occur during puberty, some adolescents may experience sleep disruptions. Teens require plenty of rest to help support healthy growth and development, and those having difficulty falling or staying asleep may find relief with low-dose melatonin.
Codeage Teensleep+ Melatonin contains a responsible 1.5 milligrams of melatonin per serving, which will meet the needs of most teens. This product uses liposomal melatonin, which is suspended in fats to help speed up absorption. Although low-dose melatonin has been shown to be safe for adolescents, you'll want to check with your pediatrician, especially for those under the age of 18.
What We Like
- Provides a responsible 1.5 mg of melatonin per serving
- Liquid form for easy consumption
- Vegan-friendly
- 90 servings per 8 oz. bottle
What We Don't Like
- On the expensive side
- Needs to be refrigerated after opening
BUY: Codeage Teensleep+ Melatonin
Best Time-Release Melatonin - Emerald Sweet Dream Melatonin
SPECS
- Dose: 3 mg
- Form: Time-release melatonin
- Age recommendations: Not specified
In many cases, people supplementing with melatonin want a product that induces sleepiness as soon as possible. Many melatonin products are excellent at helping you fall asleep, but some go a step further to help you stay asleep. How do they do it? With time-release melatonin. This form absorbs a bit slower and, in theory, helps you stay asleep throughout the night.
Among the time-release options on the market, we selected Emerald Sweet Dream Melatonin as our top pick due to its simple ingredients and transparent labeling. Serving up three milligrams of melatonin per capsule, it provides a perfect dose for regular use. The time-release capsule is designed to support restful sleep all night long.
What We Like
- Time-release capsule to support sleep duration
- Affordable price point
- Vegan-friendly
- No fillers
What We Don't Like
- Some users may require two capsules
- Shipping is extra for orders under $20
BUY: Emerald Sweet Dream Melatonin
Best Liquid - Tru Dream Sleep Blend
SPECS
- Dose: 2 mg
- Form: Multi-ingredient sleep supplement
- Age recommendations: Not specified
While most melatonin supplements come in capsule or tablet form, some users prefer a supplement that they can sip on before bed. Thankfully, a number of brands produce liquid melatonin that can either be consumed as a beverage or dropped on your tongue and swallowed.
Coming in as our top choice for the best liquid melatonin, Tru Dream Sleep Blend is a pre-sleep beverage that contains a 200 milligram blend of four sleep-enhancing ingredients. These include melatonin, 5-HTP, chamomile extract, and GABA, all of which have been shown to improve sleep quality when taken before bed. In addition, their formulation supplies 10 milligrams of magnesium, an important mineral that helps promote restful sleep.
What We Like
- Contains a multi-ingredient blend of sleep enhancers
- Vegan-friendly
- No artificial flavors or sweeteners
- Good option for traveling athletes
What We Don't Like
- Contains a proprietary blend
- May cause you to have to use the bathroom overnight
Best Vegan - Nature's Way Melatonin 100 Vegan Lozenges
SPECS
- Dose: 2.5 mg
- Form: Melatonin lozenge
- Age recommendations: Not specified
There's no question that vegan diets can be limiting. Many of the supplements on the market are made with animal products, making them off-limits for vegetarians and vegans. With the rise in popularity of the vegan diet, many supplement companies now make more vegan-friendly products, including melatonin.
Nature’s Way Vegan Melatonin provides a precise 2.5-milligram dose in a vegan lozenge for fast digestion and absorption. Sublingual lozenges allow the melatonin to quickly enter the bloodstream and promote restful sleep. As an added bonus, the bottle is made from 97% post-consumer recycled plastic to support environmental sustainability.
What We Like
- 100% vegan
- 2.5-milligram dose is suitable for most users
- Exceptional value
- Bottle is made from recycled plastic
What We Don't Like
- Some users may need to take two lozenges
- Shipping is extra for orders under $20
BUY: Nature’s Way Melatonin 100 Vegan Lozenges
Best Chewable - Vital Proteins Sleep Gummies
SPECS
- Dose: 2 mg
- Form: Chewable melatonin gummies
- Age recommendations: Not specified
Not all dietary supplements are created equal in the taste department. Some chewable melatonin products are chalky and not particularly enjoyable. However, a number of companies pride themselves on creating tasty melatonin supplements that make improving sleep quality delicious.
One such chewable melatonin is Vital Proteins Sleep Gummies, which combine 2 milligrams of melatonin with 200 milligrams of L-theanine, a well-known natural relaxant. Its smooth blueberry flavor can make taking your nightly melatonin a delight.
What We Like
- Melatonin combined with L-theanine for enhanced relaxation
- Dairy and gluten-free
- Great option for traveling
- Low risk of drowsiness
What We Don't Like
- More expensive than some other varieties
- Contains added sugars
BUY: Vital Proteins Sleep Gummies
Best Low Dose - Source Naturals 1 MG Melatonin
SPECS
- Dose: 1 mg
- Form: Melatonin lozenge
- Age recommendations: Not specified
Since melatonin naturally occurs in the body, most users don't experience many side effects when taking it as a supplement. That said, those that are more sensitive to it may experience slight drowsiness the morning after taking melatonin. To prevent this, it's best to use the lowest effective dose, starting with half of a milligram and working your way up.
Source Naturals 1 MG Melatonin lozenges are an excellent option for new melatonin users or those who are particularly sensitive. With just one milligram of melatonin per serving, these lozenges allow you to easily adjust the dose to meet your needs and reduce the risk of drowsiness in the morning.
What We Like
- Ideal dose for sensitive users
- Allows users to dial in the best dose for their needs
- Affordable
- Lozenge form provides fast absorption
What We Don't Like
- Dose may be too low for many users
- Shipping is extra for orders under $49
BUY: Source Naturals 1 MG Melatonin
How Does Melatonin Work?
Melatonin is a hormone that's naturally produced by the body in response to darkness. It helps create the feeling of sleepiness by influencing the neurotransmitter GABA, which has a relaxing effect on the body. When taken as a supplement, melatonin encourages sleep and restfulness, just like the naturally produced version.
What to Look for in Melatonin Supplements
Type
Most of the melatonin available on the market is synthetically produced, since naturally derived melatonin is quite difficult to find. Most melatonin supplements come in lozenge or capsule form, though various brands also offer it as a liquid or gummy. Lozenges, liquids, and gummies tend to be the most fast-absorbing, whereas capsules take a bit longer to enter the bloodstream.
Age Recommendations
In general, melatonin supplements are not typically designed for use in children. In fact, most brands recommend use for people ages 12 and over. It is a good idea to consult with a pediatrician before administering melatonin to teenagers, since it could pose some potential health risks. Additionally, melatonin use is not recommended for nursing or breastfeeding mothers, as it can be transferred to the fetus or infant. Melatonin use is most appropriate for adults age 19 and over.
FAQs About Melatonin Supplements
Is melatonin OK to take every night?
Melatonin occurs naturally in the body, so most people can safely take it on a regular basis. It has a low risk of dependence, making it okay to take every night. You'll want to choose the lowest effective dose to avoid any potential side effects, though. Some people choose to only utilize melatonin during times when they are struggling to fall asleep.
What is the fastest-working melatonin?
Generally speaking, lozenges and liquids are the fastest-working forms of melatonin. The oral tissue absorbs these forms quickly and shuttles the melatonin into the bloodstream faster than tablet and capsule forms. These can often start to work within 15–20 minutes of consumption.
What is the most natural form of melatonin?
Two types of melatonin exist: naturally derived and synthetic. Naturally derived melatonin comes from animals or microorganisms, while synthetic is made in a lab. The majority of melatonin supplements on the market come from synthetic sources due to cost and ease of manufacturing. Synthetic melatonin may be slightly safer due to the lack of potential biological contaminants. Look for melatonin products that contain few added ingredients to minimize exposure to additives.
Does melatonin cause weight gain?
There's no evidence to suggest that melatonin supplements cause weight gain. On the contrary, stable melatonin levels have been associated with weight loss in several studies. This may be in part due to the effect of melatonin on normalizing sleep schedules and reducing oxidative stress throughout the body. That being said, melatonin is not typically marketed as a weight loss supplement.
Do different brands of melatonin work differently?
Most brands of melatonin will have a similar effect. However, some melatonin products are designed to be time-released over several hours. The idea is that a slow release of melatonin will help you stay asleep throughout the night, though more research on the effectiveness of time-release melatonin is needed.
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