Our bodies naturally produce melatonin to signal our bodies to rest. However, when you’re feeling anxious or your thoughts are racing, the feeling of sleepiness doesn’t always come quickly. That’s where melatonin supplements can help.
Melatonin is a helpful way to reset your circadian rhythm and develop better sleep cycles. However, you should only take melatonin occasionally unless your doctor recommends otherwise, as you don’t want to become dependent on melatonin supplements.
There are plenty of melatonin supplements you can use to get a refreshing, full night’s sleep. Below, we’ve curated a list of options of the best melatonin overall, the best for beginners, the best gummies, the best liquid melatonin, and the best choices for adults, children, and older adults.
Thorne Research – Melaton-5 Capsule: Best Melatonin Overall
Melaton-5 is a melatonin pill by Thorne Research. Each capsule contains 5 mg of melatonin, but Thorne Research offers 3 mg capsules for those who prefer lower doses. This melatonin pill is perfect for people who don’t enjoy the feeling of liquid melatonin in their mouth and prefer not to eat a gummy before bed.
We ranked this melatonin supplement by gathering evidence from our experience using Melaton-5 by Thorne Research and reading customer reviews. This product goes above and beyond with third-party testing, vegetarian-safe capsules, and the option to purchase 3 mg capsules.
After using Melaton-5 by Thorne Research, users can expect to feel the sensation of sleepiness within 30 minutes to one hour after taking it. Though you can’t cut the 5 mg capsules in half, these high-quality supplements typically don’t leave users feeling groggy the next morning.
Melaton-5 is one of the best melatonin pills for people looking for the following:
- Easy-to-swallow pills
- Flavorless capsules
- Supplements free of gluten, dairy, soy, peanuts, tree nuts, eggs, and shellfish
Melaton-5 is the best melatonin pill overall because it’s suitable for adults and elderly men and women looking to reset their sleep patterns, but anyone can take it to see results.
You’ll notice right away that this supplement is in capsule form. The pill is small and easy to swallow. Plus, the capsule doesn’t have a flavor or leave an aftertaste. Many other melatonin options have a flavor, which is a con for those who take their sleeping aid after brushing their teeth.
Every capsule of Melaton-5 contains 5 mg of melatonin, so you only need to take one pill before bedtime. Other ingredients include calcium laurate, microcrystalline cellulose, hypromellose (derived from cellulose) capsule, and silicon dioxide.
Expect to spend around $25 on a bottle of Melaton-5 by Thorne Research. Each bottle is 6.4 oz with 60 capsules and should last one person for about two months with consecutive use. However, the quality ingredients and regulated manufacturing processes justify the higher cost.
Features & Benefits
This melatonin supplement stands out from the rest because it’s free of major allergens, vegetarian-safe, and third-party tested.
Thorne Research manufactures all of its products in the United States, in Summerville, South Carolina, with the highest quality ingredients and no unnecessary additives. Thorne Research uses sustainable practices and sourcing methods to provide quality melatonin supplements for adults.
Vegetarians and those with allergies will love how this supplement for sleep is free from gluten, soy, dairy, eggs, shellfish, fish, tree nuts, and peanuts.
Every batch of Melaton-5 supplements goes through four rounds of testing to ensure efficacy, potency, and stability at all stages of production.
Who It’s For
Melaton-5 by Thorne Research is for adults who prefer a pill form of flavorless melatonin in 5 mg or 3 mg doses. Vegetarians and people will food allergies can feel at ease taking this supplement since it’s free of major allergens.
Pros:
- Free of major allergens
- Unflavored capsules
- Vegetarian
- Third-party tested
- Small and easy to swallow
Cons:
- Expensive
- Cannot cut capsules in half for lower dose
Melaton-5 by Thorne Research is a great choice for people who use melatonin to treat occasional insomnia. Order a bottle of melatonin supplements by Thorne Research to experience the easy-to-swallow capsules and how they can help maintain a normal circadian rhythm, promote restful sleep patterns, and help with jetlag.
OLLY – Sleep Gummy: Best Melatonin for Beginners
The OLLY Sleep Gummy is a gummy melatonin supplement infused with chamomile, L-theanine, and lemon balm. Each gummy contains 1.5 mg of melatonin, but adults can take two.
OLLY makes a variety of supplements, including specific supplements of the best melatonin for men and the best melatonin for women. OLLY sleep gummies are the best melatonin gummy for people looking for the following:
- Delicious and chewable supplements
- Mild 1.5 mg dose
- Gluten-free melatonin gummies
You can add a treat to your bedtime ritual with OLLY sleep gummies. Perfectly chewable and naturally flavored with blackberry and a hint of mint, these delicious melatonin supplements are a great way to promote a good night’s sleep.
These melatonin supplements are ideal for beginners or those new to taking melatonin because they’re delicious and come in low doses. The option to take a 3 mg or 1.5 mg dose is a great way to lessen potential side effects like morning grogginess.
Each gummy contains 1.5 mg of melatonin, so adults can take one or two as needed 30 minutes before bed. Alongside melatonin, these gummies have chamomile, L-theanine, and lemon balm to help support calmness and restful sleep.
Other ingredients in these gummy supplements include glucose syrup, beet sugar, gelatin, water, citric acid, carrot and blueberry juice coloring, pectin, coconut and canola oil, and carnauba wax to prevent sticking.
Expect to spend around $15 on a 4.59 oz bottle of 50 OLLY sleep gummies. The suggested serving size is 3 mg, so one bottle can last 25 servings if you take two gummies each time.
Be careful not to expose this supplement to light or heat, lest you find your gummies melted into one another.
Features & Benefits
OLLY sleep gummies are one of the best melatonin supplements for people who like a sensory delight along with their sleep aid. With no artificial colors or flavors, OLLY sleep gummies taste like blackberries with a minty aftertaste that pairs well with the freshness of toothpaste if you’ve already brushed your teeth.
These melatonin gummies have 1.5 mg of melatonin and contain botanicals like chamomile, L-theanine, and lemon balm to soothe, relax, and promote deeper sleep.
Your inner child will love the gummy form of this supplement. Plus, chewing on a gummy helps your body absorb melatonin quickly, ensuring you feel its effects 30 minutes to one hour before bedtime.
Who It’s For
OLLY sleep gummies are for people who enjoy a tasty bedtime treat and prefer a smaller dose of melatonin. Adults and kids will enjoy this melatonin supplement. Kids can take one gummy, while adults can enjoy two.
Pros:
- Great taste
- Includes chamomile, L-theanine, and lemon balm for extra sleep benefits
- Small dosage per gummy that’s suitable for children and adults alike
- Inexpensive
Cons:
- Not vegetarian-safe
- Contains 2 g of added sugar
Pick up a bottle of OLLY melatonin gummies and enjoy the taste of blackberries and mint in a delicious candy-like supplement before bed. With botanical extracts, no artificial colors or flavors, and gluten-free ingredients, these are some of the best natural supplements for sleep and anxiety.
Nordic Naturals – Zero Sugar Melatonin Gummies: The Best Vegan Melatonin Supplement
Nordic Naturals Melatonin Gummies are vegan gummies with 1.5 mg of melatonin in each raspberry-flavored treat. These melatonin supplements contain zero sugar and are 100% vegan.
Nordic Naturals melatonin gummies are ideal for people looking for the following:
- Zero grams of sugar
- Delicious and chewable supplements
- Vegan melatonin gummies
Those following a vegan, low-sugar diet can still get their fix of melatonin from a delicious gummy supplement with Nordic Naturals’ sugar-free melatonin gummies.
These raspberry-flavored gummies, made from natural, non-GMO ingredients, support a healthy sleep cycle by inducing sleepiness before bedtime. This melatonin supplement works best alongside healthy bedtime routines like turning down harsh lights and turning off screens.
Every gummy is third-party tested, vegan, non-GMO, and free of gluten, dairy, artificial colors, and artificial flavors. Apart from 1.5 mg of melatonin in each bite, these supplements also contain soluble tapioca fiber, purified water, pectin, natural flavor, citric acid, fruit and vegetable juice for coloring, sodium citrate dihydrate, sunflower oil, and carnauba wax.
You can purchase a 6.4 oz bottle of Nordic Naturals melatonin gummies for around $25. Each bottle contains 60 gummies, which should last an adult one or two months if they take them every night.
Features & Benefits
If you’re trying to cut down on sugar, you’ll love that Nordic Naturals doesn’t add any sugar to their yummy-tasting melatonin gummies. Instead of sugar, this delicious raspberry melatonin gummy uses xylitol for its sweetness.
The vegan and gluten-free melatonin gummies also feature non-GMO ingredients. They are also third-party tested to ensure the label accurately describes the bottle’s product.
Nordic Naturals uses ethical practices to produce and manufacture these delicious vegan gummies in the USA.
Who It’s For
Nordic Naturals melatonin gummies are for vegans who want to occasionally enjoy a raspberry-flavored melatonin gummy. You can rest easy with a cruelty-free melatonin supplement in an easy-to-chew gummy form with a scrumptious fruity flavor.
Pros:
- Non-GMO
- Dairy-free & vegan
- Delicious raspberry flavor
- Gluten-free
- Mild 1.5 mg dose
- No added sugars
Cons:
- One gummy contains 10 mg of sodium.
A bottle of Nordic Naturals vegan melatonin gummies can help you to enjoy a restful sleep. These highly-rated supplements have great flavor, an easy-to-take form, and an ethical production process. Plus, they offer a mild dose of melatonin to promote a night of healthy sleep without morning grogginess.
Zarbee’s – Children’s Liquid Melatonin: The Best Liquid Melatonin for Sleep in Children
Zarbee’s children’s liquid melatonin is one of the best melatonin supplements for sleep in liquid drops form. Each serving has 1 mg of melatonin and is pediatrician-approved for children over three years of age and weighing over 31 lbs.
Zarbee’s liquid melatonin is the perfect supplement for people looking for the following:
- Child-safe melatonin (ages three and up)
- Flavored liquid melatonin
- Supplements free of gluten, dairy, corn syrup, peanuts, artificial flavors, or dyes.
Liquid melatonin is a fantastic choice for supplementing melatonin into your or your child’s bedtime routine. You can drop Zarbee’s liquid sleep aid into your mouth or consume it in a beverage, making it a great choice for parents with fussy kids or people who want to disguise the taste of the drops.
These melatonin drops have a natural mixed berry flavor to help all ages enjoy the experience. Liquid melatonin works best if you drop it under your tongue and keep it in your mouth for 30 seconds before swallowing. Zarbee’s has one of the best flavors of liquid melatonin, making you more likely to keep it in your mouth for the full 30 seconds and receive the full benefits.
Parents will be happy to read the simple ingredients label listing only melatonin, glycerine, and natural flavors. The lack of preservatives and other additives makes this supplement a safe and healthy addition to your or your child’s bedtime routine.
Zarbee’s liquid melatonin is around $8 for one fluid oz bottle. A bottle contains 30 servings of 1 mg doses of melatonin.
When we tried this liposomal melatonin, we noticed a warming sensation in the mouth after taking it. Some other reviewers mention an interesting mouthfeel afterward, though only some seem to experience this side effect. However, it is very mild and does not indicate an adverse reaction to the supplement.
Features & Benefits
Zarbee’s liquid melatonin comes in a glass bottle with an easy-to-use dropper inside to help accurately measure each dose for you or your little one.
You should consult your doctor before using this pediatrician-approved supplement and get personalized dosages based on your child’s weight and age. The label recommends using this supplement on children over the age of three, but speak to your doctor if you have concerns about adding any form of melatonin to your child’s daily routine.
Kids and adults alike will love the mixed berry flavor made from natural flavors. This liquid supplement is gluten-free, dairy-free, and peanut-free. Plus, the company makes it in the USA with high-quality ingredients parents can feel good about.
Who It’s For
Zarbee’s liquid sleep aid is for children three and up who occasionally need help falling asleep or staying asleep. This easy-to-take melatonin supplement is great for fussy eaters who don’t like pills.
Pros:
- Has a tasty mixed berry flavor
- Can mix into a drink or taken by mouth
- Child-safe melatonin
- Easy to measure doses
- Pediatrician approved
Cons:
- Squeeze dropper can get clogged
- It may leave a warm feeling in the mouth
Look no further than Zarbee’s liquid melatonin drops for a pediatrician-approved sleep aid. Pick up a bottle of this excellent sleep supplement and help your little one get a good night’s rest so they can play and laugh to their full potential.
Quicksilver Scientific – Liposomal Melatonin: Best Liposomal Melatonin
Quicksilver Scientific sells one of the best liposomal melatonin supplements in an easy-to-use pump. Each pump contains 1 mg of melatonin, so you can choose what dose is best for your needs depending on the night.
Quicksilver Scientific liposomal melatonin is ideal for adults looking for the following:
- Fast-acting liquid melatonin supplement
- A mild 1 mg dose of melatonin
- A vegan and allergen-free sleep aid
Liquid or liposomal melatonin is an ideal way to get melatonin into your system so you can rest easy for the night. Quicksilver Scientific uses a state-of-the-art formula that has immediate and prolonged effects that can help promote a better and longer night’s sleep.
This melatonin supplement is cGMP-certified and vegan. Plus, all the ingredients are non-GMO and free of gluten, soy, and other major allergens.
When trying this liposomal melatonin, we added some to a glass of water or took it by mouth, and both methods worked equally well to create the feeling of sleepiness within around 30 to 45 minutes.
Expect to spend around $45 on a bottle of Quicksilver Scientific liposomal melatonin. One bottle is 2.89 fl oz and has approximately 150 servings of 1 mg doses.
Unopened, a bottle of Quicksilver Scientific melatonin is good for up to two years. However, once opened, a bottle will be stable for 30 days up to 180 days. Since you should only take melatonin occasionally, you may not use the entire product before it expires, so this supplement may be better for those who use melatonin more regularly or need stronger doses.
Features & Benefits
Quicksilver Scientific liquid melatonin is five to 25 times more bioavailable than other melatonin supplements. This incredible product has immediate effects that promote sleepiness and prolonged effects that help promote a night of deeper and more restful sleep.
Since the formula is a liquid, you can add this supplement to water to help remind yourself to drink a glass of water before bed, allowing you to stay hydrated and get a good night’s sleep.
Since liquid melatonin is more bioavailable, you can feel its effects with a lower dosage. This makes Quicksilver Scientific liposomal melatonin a great option for people who typically experience grogginess in the morning after taking melatonin, as you don’t have to take a large amount.
Who It’s For
Liposomal melatonin by Quicksilver Scientific is one of the best melatonin supplements for those who don’t enjoy pills or gummies and want a mild dose of melatonin that’s fast-acting. The allergen-free and vegan formula makes this an especially good supplement option for those with food restrictions.
Pros:
- More bioavailable than a pill or gummy melatonin
- Easily controlled doses
- Free of major allergens
- cGMP certified
- Fast-acting
Cons:
- Stable for 30 to 180 days after opening
Try a drop of Quicksilver Scientific’s liposomal melatonin supplement and discover how a night of good sleep can help get you on track for better nighttime routines.
MaryRuth’s – Melatonin Gummies for Adults: Best Melatonin Gummies
MaryRuth Organics, or MaryRuth’s, has delicious melatonin gummies with 5 mg in each serving. These gummies also feature infusions of soothing ingredients like L-theanine, lemon balm, and vitamin B6. One serving is two gummies, so those who prefer lower 2.5 mg doses of a melatonin supplement for sleep can enjoy just one.
MaryRuth’s melatonin gummies are perfect for adults looking for the following:
- Delicious chewable melatonin and vitamin B6 supplement
- A high 5 mg dose of melatonin
- An organic, vegan, and allergen-free sleep aid
From the moment you open the bottle of MaryRuth’s melatonin gummies, you’ll smell the passionfruit and jasmine tea natural flavoring, making you want to try these delicious gummy supplements. They aren’t quite candy, no matter how good they smell, so make sure you aren’t taking too many.
MaryRuth’s melatonin gummies stand above other supplements because the ingredients are natural, non-GMO, gluten-free, and vegan, making this one of the best organic melatonin supplements on the market.
One serving is two gummies and contains the following nutritional ingredients:
- 40 mg of vitamin B6
- 5 mg melatonin
- 200 mg of L-theanine
- 40 mg lemon balm extract
- 15 mg of sodium
Other ingredients include purified water, maltitol, organic erythritol, xylitol, pectin, citric acid, natural flavors, grape juice color, sodium citrate, organic sunflower oil, and organic stevia leaf extract.
A 6.77 oz bottle of MaryRuth’s gummy melatonin supplements costs around $20 and contains 60 gummies. One bottle should last a person one month if they take 5 mg every day.
Features & Benefits
MaryRuth’s melatonin gummies have L-theanine, lemon balm, and vitamin B6 to further help promote sleepiness and help maintain a deeper sleep.
The most notable feature of these melatonin gummies is the delicious flavor that’s organic, gluten-free, nut-free, soy-free, and vegan. It can be challenging to find vegan gummies, especially ones with such a great flavor, but MaryRuth’s melatonin does it all.
Who It’s For
MaryRuth Organics melatonin gummies are for adults who want a 5 mg dose of melatonin with other soothing botanicals. Vegans and those with food intolerances or allergies can enjoy this natural product free of soy, gluten, dairy, nuts, corn, and nightshades.
Pros:
- Melatonin and botanical extracts
- High-quality and organic ingredients
- Vegan-safe
- Gluten-free
- Delicious passionfruit and jasmine tea natural flavors
Cons:
- One serving contains 3 g of added sugars
- One serving contains 15 mg of sodium
Reset your sleep cycle with a bottle of MaryRuth Organics melatonin gummies. These are not ideal for those who require lower doses, however, so make sure you know how many mg of melatonin are in your supplement before you take it.
Balance Breens – Fast-dissolve Melatonin Tablets: Best Melatonin Sleep Aid for Elderly People
Balance Breens has fast-dissolve melatonin tablets with 20 mg of melatonin in each berry-flavored pill.
Balance Breens’ fast-dissolving melatonin tablets are the best melatonin sleep aid elderly people will enjoy taking if they’re looking for the following:
- Easy-to-take pills that dissolve quickly
- High 20 mg dose of melatonin
- Delicious berry flavor
While gummies and liquid melatonin supplements have their place in some homes, Balance Breens offers a melatonin pill that’s perfect for elderly people and adults. Instead of a hard-to-swallow pill, Balance Breens has a fast-dissolving tablet with a delicious berry flavor that begins melting the moment it touches your tongue.
Balance Breens uses vegan and non-GMO ingredients in its melatonin supplement. Apart from 20 mg of melatonin, this tablet has ingredients like microcrystalline cellulose, dextrose, natural berry flavor, mannitol, bilberry extract, sucralose, magnesium stearate, and silicon dioxide.
A 1.45 oz bottle of melatonin tablets from Balance Breens is around $15 for 120 tablets. This should last someone a minimum of four months if they take 20 mg of melatonin every night.
Sleep experts recommend taking between 1 to 3 mg of melatonin. However, this vegan melatonin supplement has 20 mg in each tablet. They are easy to cut in half for a lower dosage, but the high dose per pill encourages a higher-than-recommended serving, so be careful with these supplements.
Features & Benefits
The best part about Balance Breens’ melatonin supplements is the fast-dissolve feature. This is great for elderly people who don’t want a chewy gummy and don’t enjoy taking pills. Plus, the tablets have a berry flavor that makes the experience all the more enjoyable and relaxing.
Each tablet contains a high dose of melatonin, with 20 mg per pill. Luckily, the tablets are easy to cut in half for a lower 10 mg dose instead.
Every batch of supplements from Balance Breens undergoes third-party testing to ensure purity and potency.
Who It’s For
Balance Breens’ melatonin tablets are the best melatonin supplement for adults and older people who prefer a fast-dissolve tablet over a gummy, liquid, or capsule. These vegan and gluten-free tablets are inexpensive and easy to cut in half for lower doses.
Pros:
- Third-party tested
- Easy to break tablets for lower dosage when needed
- Fast-dissolve tablets
- Delicious berry flavor
- Vegan and gluten-free
- Non-GMO ingredients
- Made in the USA
- Inexpensive
Cons:
- High 20 mg dose of melatonin
These high-quality and delicious melatonin supplements are fast-acting and offer great bang for your buck. However, they can be dangerous due to their high dosage, so ensure that you are always paying attention to labels or consulting with your doctor to see if a melatonin dose this high is right for you.
Natrol – Melatonin Advanced Sleep Tablets With Vitamin B6: Best Melatonin Sleep Aid for Adults
Natrol melatonin tablets with vitamin B6 are the best melatonin for adults with anxiety because these pills have a two-layered design with fast-release and slow-release features. This sleep aid has vitamin B6 and calcium to help support sleep.
Natrol melatonin tablets are perfect for people looking for the following:
- A flavorless melatonin tablet
- A controlled-release pill for instant and prolonged effects
- A vegetarian-safe and allergen-free sleep aid
Natrol offers one of the best time-release melatonin supplements. The unflavored pills are easy to swallow and provide 10 mg of melatonin in each tablet.
Apart from melatonin, these supplements have vitamin B6, which can help your body naturally produce more melatonin and calcium. Other ingredients include microcrystalline cellulose, magnesium stearate, methylcellulose, stearic acid, silicon dioxide, glycerin, and hypromellose.
Expect to spend around $12 on a 2.05 oz bottle of 100 pills. Natrol melatonin tablets should last one person over two months if taking 10 mg of melatonin per day.
Features & Benefits
These pills have a controlled-release feature from the two-layer design. The first layer dissolves quickly to help you feel the effects of the melatonin fast. The second layer dissolves slower so that your body continues to get melatonin as you sleep, promoting a longer and more restful slumber.
The 10 mg melatonin tablets from Natrol are flavorless. This is a great feature for those who remember to take their sleep aid before brushing their teeth and don’t want a gummy candy or flavored pill.
Who It’s For
Natrol time-release melatonin tablets are for children over 12 and adults who need a good night’s sleep but don’t like chewable gummies or holding liquid melatonin in their mouths. These 10 mg pills are free from major allergens like milk, eggs, fish, shellfish, tree nuts, wheat, peanuts, soybeans, and yeast.
Pros:
- Melatonin supplement infused with vitamin B6 and calcium
- Vegetarian-safe
- Free from major allergens
- Has a time-release formula for fast and slow absorption
- High 10 mg dose
- Inexpensive
Cons:
- Cannot cut the pill in half
- Not for children under 12
A bottle of Natrol melatonin pills can help you rest easier for longer. These inexpensive melatonin supplements are a great choice for those with allergies and people who find they wake up halfway through the night on other melatonin supplements.
Buyer’s Guide
With so many options and forms of melatonin to choose from, it can be overwhelming to make a choice. That’s why we’ve compiled everything you need to know about buying a melatonin supplement in an easy-to-digest way below.
How To Choose the Best Melatonin Supplements for Sleep and Anxiety
The best way to determine which melatonin supplement is right for you is by choosing a melatonin supplement that you can easily incorporate into your bedtime routine. For example, if you brush your teeth early, then a gummy might not suit you, but a flavorless capsule will.
Pick what works best for you based on the supplement form, flavor, nutritional benefit, and price.
Form
Melatonin supplements come in three main forms; liposomal, pills, and gummies.
Liposomal melatonin is a liquid form of melatonin you take by placing a drop under your tongue and holding it in your mouth for half a minute before swallowing. Liposomal melatonin is typically fast-acting and comes in lower doses than most pills or gummies.
Melatonin pills typically come in capsules or fast-dissolving tablets. The capsules are usually flavorless, while the tablets typically have a gentle or subtle flavor.
Melatonin gummies are a delicious bedtime treat that usually comes in low doses so that kids can enjoy one while adults can take two. Gummies are a great incentive to remember to take your melatonin.
Choose the best form of melatonin that fits your nightly routine.
Taste
If you hate a supplement’s taste, you won’t enjoy taking it. Choose from various gummy and tablet flavors, or go for a flavorless capsule that won’t make you want to brush your teeth twice. Liquid melatonin is sometimes flavored, so the choice is up to you.
Added Vitamins
Some melatonin supplements include other ingredients like Vitamin B6, lemon balm, L-theanine, and more.
These added vitamins or ingredients may help promote sleepiness, reduce anxious thoughts, and keep you asleep for longer. However, a pure melatonin supplement might be better if you take other supplements alongside melatonin.
Price
Melatonin supplements range in price from around $8 to $50, with liposomal melatonin typically being the most expensive.
Tablets are usually the most cost-effective supplement, especially ones with high doses of melatonin that you can break in half for a half-dose when needed.
Gummies are affordable, but the tempting treat makes these supplements disappear faster than tablets or liquid melatonin, especially in houses with multiple sleepers.
Things To Consider
Consult a doctor or pharmacist before purchasing a melatonin supplement to ensure you’re doing the best for your body.
Melatonin is not for people experiencing chronic insomnia and may worsen the symptoms of those with Restless Leg Syndrome (RLS). Those with dementia should avoid melatonin supplements as they can alter their mood.
Melatonin is not FDA-approved, so pregnant or breastfeeding people shouldn’t take melatonin supplements. There isn’t enough data to determine how melatonin can affect a fetus or breastfeeding infant, so it is better to try and find other ways to combat sleepiness.
Those with autoimmune disorders shouldn’t take melatonin because it may cause an increase in inflammation. If you’re taking medication for hypertension, consult your healthcare practitioner, as melatonin supplements may raise your blood pressure levels.
Symptoms of depression may worsen when first using melatonin supplements. While a good night’s rest can help alleviate symptoms of depression, the lowered energy levels from melatonin can trigger worsened symptoms of depression. Avoid taking melatonin supplements on nights you’ve had alcohol, as both can trigger depression.
Melatonin is safe for children; some parents have seen this supplement help children with ADHD and autism. However, children taking melatonin supplements may be more likely to wet the bed or experience agitation before sleep.
Potential Side-Effects
Melatonin supplements may cause side effects, including the following:
- Nausea
- Headache
- Dizziness
- Sleepiness
- Nightmares or vivid dreams
- Increased symptoms of depression
- Irritability
- Stomach cramps
- Decreased appetite
- Diarrhea
- Constipation
- Morning grogginess
Since this supplement promotes restful sleep, never drive or operate heavy machinery after taking a melatonin supplement. Luckily, melatonin only stays in the body for around five hours, and side effects typically don’t last more than 12 to 24 hours, especially if you’re only taking melatonin supplements occasionally.
Overall Experience
Our bodies naturally produce melatonin and release it at night to tell our bodies it’s time for sleep. No matter what form of melatonin supplement you take, you can expect to feel the sensation of sleepiness after taking it unless you are particularly resistant to melatonin’s effects or take it often.
When To Take Melatonin
Sleep experts recommend taking a pill, gummy, or liquid melatonin supplement two hours before bed. This gives you time to set a nighttime routine that further helps promote sleepiness. While waiting for the supplement to kick in, turn off screens and harsh lighting. Instead, use this time to read a book, meditate, or do yoga to help reduce anxiety and promote restful sleep.
Experiencing Side Effects
At first, you might experience side effects when you take melatonin. The most common are drowsiness the next morning or a headache before bed. Consider adjusting the supplement form or dosage if you experience uncomfortable symptoms.
Remember that those with depression might experience worsened symptoms from lowered energy levels. Some find it tolerable and worth it for a better night’s sleep, but others consider alternative supplements or sleep exercises.
How Melatonin Feels
You’ll begin to feel sleepy typically between 30 minutes to one hour after taking melatonin. Melatonin is gentle, so you’ll still have control of your functions but will experience the feeling of wanting to doze off.
Once you’re head hits the pillow, your body will become more relaxed. Anxious thoughts may still arise, but with the help of the melatonin supplement, you should find yourself dozing off more easily than you do on a night without melatonin.
Melatonin helps promote falling asleep and staying asleep. Hopefully, after sleeping well through the night, you’ll have more energy to handle what the next day brings.
When To Stop Taking Melatonin
Repeat the melatonin process for a few days, keeping a bedtime routine of lowering harsh lights, not watching TV, and not looking at your phone two hours before bed. After two or three restful nights, remove the melatonin supplement but continue the same nightly routine.
You can always re-incorporate melatonin into your nightly routine if you anticipate having anxious thoughts that will interrupt your sleep.
What the Experts Say
For more information about people’s experiences with melatonin supplements, read this study from 2012 about the effectiveness of melatonin for sleep or this study from 2022 about how melatonin can help promote a restful night’s sleep for shift work sleep disorder.
Frequently Asked Questions
Learn more about the best melatonin supplements for sleep and anxiety with answers to the top FAQs below.
Can you take melatonin every night?
No. Melatonin is a short-term solution to promote sleepiness and re-wind your internal clock.
You shouldn’t take melatonin every night for more than a few weeks. You can take melatonin supplements for consecutive days to help promote sleepiness. However, if insomnia persists after two weeks of taking melatonin, there may be an underlying cause other than melatonin deficiency. Consult your doctor if melatonin does not solve your problems.
Is there a difference in the quality of melatonin?
The FDA does not regulate melatonin supplements, so the best way to spot the difference in product quality is to read the label carefully. You should ensure the supplements are third-party tested, drug-free, and accurately labeled. Some companies incorrectly label their supplements and may include higher or lower doses than they claim.
Do melatonin pills work better than gummies?
Feel free to choose melatonin gummies or pills based on your flavor or texture preference. Both melatonin pills and melatonin gummies promote sleepiness around 30 minutes after swallowing.
Pills and gummies break down similarly once they reach the stomach. However, chewing on a gummy may help the body absorb melatonin quicker than a capsule.
What can I take instead of melatonin?
Other natural sleep aids are worth trying apart from melatonin if sleep evades you. Some of the best natural supplements that help promote sleep include:
- Magnesium
- Valerian root
- Lavender essential oil
- L-theanine
- Lemon balm
- 5-HTP
What is the fastest-working melatonin?
The fastest-working melatonin supplement is a liquid, or liposomal, melatonin. Liquid melatonin is more bioavailable to the human body than other supplements like gummies or tablets. That said, chewing on gummies helps the body absorb melatonin quickly, and many tablets have fast-release features to get it into your system faster.
How many mg of melatonin is best for sleep?
John Hopkins sleep experts suggest you take one to three milligrams of melatonin two hours before bed for the best results. Higher doses of melatonin supplements are available but may cause drowsiness the morning after.
Who should avoid melatonin?
People should avoid taking melatonin supplements if they have any of the following conditions from the list below:
- Pregnant
- Breastfeeding
- Autoimmune disorder
- Seizures
- Depression
Those taking medication for hypertension should consult their healthcare practitioner, as melatonin supplements may raise their blood pressure levels.
How can I increase melatonin naturally?
To naturally increase melatonin production, try the following activities:
- Spend time in the sunlight during the day
- Reduce screen time before bed
- Use mood lighting
- Lower caffeine intake
- Eat more foods with melatonin, like eggs, fish, and nuts
Conclusion
Melatonin is a sleep aid that comes in pill, gummy, or liquid form. You have the freedom to choose your preference for flavor, texture, size, and dosage.
Though our bodies naturally produce melatonin, sometimes work and worries interrupt our sleep schedules. Melatonin is a fantastic option for people craving a good night’s sleep after a few restless evenings.
Thorne Research offers the best melatonin supplement for sleep and anxiety with the Melaton-5 capsule. This easy-to-swallow pill goes down smoothly and encourages sleepiness within 30 minutes of ingesting.
Now that you know everything about the best melatonin to stay asleep, you can choose your favorite option from the eight highly-rated choices above. There’s an option for everyone, whether you prefer the delicious flavor of OLLY sleep gummies or rather a fast-dissolving pill from Balance Breens.
