6 Best Melatonin Supplements of 2023
Sometimes sleep seems impossible, but it doesn’t have to be. There is a natural supplement that can help you fall asleep faster.
, a natural hormone found in our brains, can be taken at night to help you sleep. By doing so, your brain will tell your body that it’s time to sleep. The artificial melatonin in a supplement mimics the melatonin naturally present in our brains when it is dark. It is a natural sleeping pill without a prescription.
How Much Melatonin Can Adults Take?
Typical doses of melatonin are between 1 and 5 milligrams, although some products go as high as 20 mg. Cleveland Clinic experts recommend trying 1 mg of melatonin for an entire week, then increasing the dose by 1 mg each week after. Stop once you have reached 10mg (do not exceed 10mg) or until the time it takes to fall asleep has decreased. Talk to your doctor about any dosing issues.
Here are the best melatonin supplements on the market.
Dosage: 1 tablet, one hour before bedtime
Melatonin per serving: 5mg
Nature Made is one of the best vitamin supplement brands on the market, if not the best. All of its supplements are USP verified, which means the products and facilities have been tested for toxins and contaminants and are labeled correct. Nature Made Melatonin tablets contain 5 mg of melatonin and 80 mg of calcium (as dibasic calcium phosphate), which is only about 6% of the recommended daily value of calcium. If you’re already taking a multivitamin with calcium, it shouldn’t interfere. In addition, one tablet also contains sodium starch glycolate, magnesium stearate and croscarmellose sodium. Nature Made is free from added colors, preservatives, artificial flavors and gluten.
Take one tablet about an hour before going to bed. One bottle will last approximately 90 days.
- Nature Made supplements are always USP verified and affordable
- One bottle is enough for 90 nights
- Can take up to an hour to start
- Not intended for persons under the age of 18
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Dosage: 1 tablet at bedtime
Melatonin per serving: 5mg
Nature’s Bounty has over 50 years of experience in the supplement industry. The company is known for being affordable and accessible. The tablets in a bottle of Nature’s Bounty Melatonin are dual-coated, which means that the first layer of 2.5 mg of melatonin is fast-acting. The second layer of 2.5 mg of added melatonin is intended for sustained release. In addition to melatonin, one tablet contains dicalcium phosphate, vegetable cellulose and less than 2% silica, triacetin, vegetable juice colorant, vegetable magnesium stearate and vegetable stearic acid. Nature Bounty supplements are non-GMO and contain no artificial flavors, sweeteners, preservatives, sugar, starch, milk, soy, sodium, gluten, wheat, yeast or fish.
Take one tablet at bedtime. One bottle will last approximately 60 nights.
- A great price for the quantity of tablets and melatonin
- Bilayer tablets for rapid release and extended release later
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Dosage: 2 gummies, 30 minutes before bedtime
Melatonin per serving: 3mg
Olly consistently produces great tasting gummy vitamins. If you don’t like swallowing pills with an aftertaste, gummy supplements may be for you. Olly Sleep gummies are unique on this list because they don’t just contain melatonin. Each serving of two gummies contains 15 calories, 3 grams of carbohydrates, 2 g of added sugar, 1 g of protein, 100 mg of L-theanine, 3 mg of melatonin, 17 mg of chamomile extract, 17 mg of extract of passionflower and 16 mg of lemon balm extract. Other ingredients include glucose syrup, beet sugar, water, gelatin, natural flavors, citric acid, colors (blueberry and carrot juice), pectin, vegetable oil and carnauba wax. They are processed in a facility that manufactures products that may contain soy, egg, peanuts, tree nuts, milk, fish, shellfish and wheat.
The gummies are blackberry flavored, gluten-free, and contain no artificial flavors. Take two gummies 30 minutes before bed – no water or food needed. One bottle contains enough for approximately 25 nights.
- One bottle contains just enough for 25 nights
- Decreasing the dose of melatonin
Dosage: 1 tablet, 20 minutes before bedtime
Melatonin per serving: 10mg
Natrol is one of the most popular melatonin brands. A bottle of Natrol contains 100 tablets, enough for 100 nights. Quick dissolving tablets do not require water. One serving contains 10mg of melatonin and other added ingredients such as dextrose, microcrystalline cellulose, cellulose gum, crospovidone, maltodextrin, glyceryl behenate, sucrose esters, gum arabic, beet powder, silicon dioxide, sucralose and flavor artificial. The tablets are free of milk, egg, fish, shellfish, tree nuts, peanuts, soy, yeast and preservatives.
This is exactly the melatonin supplement that I sometimes use before bed. The only reason these supplements aren’t the best overall is that they might not be right for everyone. The flavor is similar to children’s cherry cough syrup, so I always make sure to brush my teeth after taking a tablet. However, Natrol offers another citrus flavor.
- Only takes about 20 minutes to start
- No added sugar
- Not everyone will like the flavor
- With such a dose of melatonin, you have to be careful
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Dosage: One capsule at bedtime
Melatonin per serving: 3mg
Thorne is a well-known personalized supplement subscription brand. Thorne is popular with athletes because some of their supplements are NSF certified for sports. You know what you’re putting in your body by looking at the label – no surprises. Thorne Melatonin contains 3mg of melatonin and other ingredients including microcrystalline cellulose, hypromellose capsule (derived from cellulose), calcium laurate and silicon dioxide. The capsules are free of artificial flavors, gluten, dairy and soy.
This vegan supplement should be taken at bedtime. One bottle will last approximately 60 nights.
- One of the most expensive on this list
- Just enough for 60 nights
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Dosage: 1/4 teaspoon (about 20 drops) at bedtime
Melatonin per serving: 3mg
Liquid supplements are great for anyone who doesn’t like popping pills or artificial gummy vitamin flavors. Now, Liquid Melatonin comes in a two-pack of 2.0 fluid ounce bottles and requires approximately 20 drops per serving. Each bottle contains approximately 60 servings. The lower 3mg dose may require a second serving before bedtime. In addition to melatonin, the supplement also contains water, vegetable glycerin, fructose, xylitol (which is very harmful to pets – keep away), organic cane alcohol (6%), natural orange extract (citrus sinensis), natural flavors, potassium sorbate (as a preservative), citric acid, malic acid and natural lemon oil. This liquid supplement is free of gluten, soy, milk, egg, fish or shellfish ingredients.
At bedtime, take the drops directly or you can add them to your favorite drink. The flavor is lemony, but reviewers have described the taste as unpleasant. It is recommended to drink something afterwards.
- In addition to aroma, contains only melatonin
- Each serving has a lower dose of melatonin than the others on this list
- Some people have reported that the bottles arrive broken or damaged
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How We Chose the Best Melatonin Supplements
All supplements on this list are 100% drug free. They were chosen based on my personal experience of taking melatonin supplements and my expertise with vitamin brands, prices, ingredients, and verification knowledge.
Melatonin Supplements FAQ
Melatonin is a naturally occurring hormone in the brain. It helps our circadian rhythm tell us it’s time to sleep when we’re exposed to darkness.
What are the negative effects of melatonin?
There are some negative melatonin effects to consider with these supplements. These include groggy awakenings, headaches, dizziness, nausea, and drowsiness.
Always talk to your doctor before starting any supplement, such as melatonin. They can help you determine the correct dosage.
Does melatonin make you sleepy?
Yes, melatonin works by making you sleepy at bedtime. The supplement mimics the natural hormone in our brain that tells our body that it’s time to go to sleep. Additionally, melatonin can also make you dizzy or sleepy.
The information in this article is for educational and informational purposes only and is not intended to constitute medical or health advice. Always consult a physician or other qualified health care provider with any questions you may have about a medical condition or health goals.