Top 10 Best Melatonin Supplements for Sleep Support

Sleep is just as crucial for our health as a balanced diet and regular exercise. Yet, many of us struggle to get enough quality rest each night—however, melatonin, a natural hormone, plays a pivotal role in sleep regulation.

Our bodies produce melatonin to signal the brain that it's time to wind down and prepare for sleep, but factors like stress, travel, and screen exposure can disrupt its production. This is where melatonin supplements can help.

In this article, we will explore how melatonin supplements work, discuss important factors to consider when choosing the best melatonin supplement, and review the top 10 best melatonin brands for adults and kids based on quality and effectiveness to help you decide which product suits you best.

How Melatonin Helps with Sleep

Melatonin, commonly referred to as the "sleep hormone," plays a vital role in controlling sleep patterns. Produced naturally by the pineal gland of our brain when darkness falls, it indicates to the body that it's time to rest. This hormone helps synchronize the body’s circadian rhythm (our internal clock), facilitating the transition to sleep and enhancing sleep quality.

Mechanism of Melatonin in the Body

When it gets dark, the production of melatonin rises, peaking during the night and promoting healthy sleep patterns. The rise in melatonin level helps lower body temperature, reduce dopamine levels (a neurotransmitter involved in wakefulness), and induce drowsiness, preparing the body for sleep. As daylight approaches, melatonin levels decrease, signaling the body to wake up, thus maintaining a natural rhythm that aligns with the day-night cycle.

Benefits of Melatonin Supplementation

Supplemental melatonin can be particularly beneficial for individuals whose natural melatonin levels are low or whose schedules disrupt their standard sleep patterns. Here are some benefits:

• Enhanced Sleep Quality: Melatonin supplements can improve sleep quality, helping individuals fall asleep faster and increasing sleep duration.
• Jet Lag Reduction: Melatonin effectively reduces jet lag symptoms by resetting the body's internal clock to align with new time zones.
• Safe for Children and Elderly: Unlike many sleep medications, melatonin is generally safe for children and the elderly, offering a gentler alternative for managing sleep disorders.

Research and clinical trials support the efficacy of melatonin in these areas. Studies have shown that melatonin shortens the time it takes to sleep and may also improve sleep quality and duration, making it a valuable tool for those struggling with insomnia​​.

Considerations in Using Melatonin

While melatonin supplements are beneficial, it's essential to use them correctly. They are not a cure-all and should be part of a broader approach to improving sleep hygiene.

This includes:

• Maintaining a regular sleep schedule
• Creating a bedtime routine that signals relaxation
• Optimizing the sleep environment.

Factors to Consider Before Choosing Melatonin Supplements

Choosing the right melatonin supplement involves more than just picking the first option. To ensure effectiveness and safety, here are several key factors that should be considered:

1. Dosage

Melatonin supplements come in a range of doses, from as low as 0.1 mg to over 10 mg per serving.

The appropriate dose can vary and depends on individual needs. Lower doses are often sufficient to improve sleep, while higher doses are typically used for specific conditions like jet lag.

Starting with the lowest effective dose is crucial to minimize potential side effects and ascertain the right amount for your body​.

2. Formulation

Melatonin is available in several forms, including tablets, capsules, liquids, and gummies. The choice of formulation can affect how quickly melatonin is absorbed into your body.

For instance, liquid and sublingual forms may work faster as they are absorbed directly into the bloodstream, making them suitable for those who need a quick onset of sleep.

On the other hand, extended-release formulations help maintain steady levels of melatonin throughout the night, which is beneficial for staying asleep​.

3. Purity and Quality

The purity of melatonin supplements can vary, and some products may contain fillers or additives you wish to avoid. Look for supplements verified by third-party organizations such as USP (United States Pharmacopeia) or NSF International, which test supplements to ensure they contain the labeled ingredients and are free from harmful contaminants​.

4. Certification and Manufacturing Practices

Selecting supplements from manufacturers that follow Good Manufacturing Practices (GMP) ensures that the products are produced consistently and according to quality standards. Certifications from bodies like the FDA or similar regulatory agencies in other countries provide an additional layer of trust and assurance regarding the product's quality and safety​​.

5. Potential Side Effects and Interactions

While melatonin is generally considered safe, it can cause side effects in some people, including

• Headaches
• Dizziness
• Nausea
• Drowsiness the next day

It's essential to take into account possible interactions with other medications, like blood thinners or immunosuppressants, that you might be using.

Consulting with a healthcare professional prior to beginning a new supplement is recommended, particularly if you have health issues or are taking medication.

6. Specific Needs and Preferences

Consider any specific needs, such as allergen-free products if you have allergies or vegan-friendly if you avoid animal products. The taste and ease of use might also be necessary if you dislike swallowing pills or prefer a flavored option​​.

When choosing a melatonin supplement, consider the following:

• Dosage
• Formulation
• Purity
• Manufacturing certifications
• Potential side effects
• Your specific need

Making an informed choice will help you find a supplement that effectively supports your sleep without undesirable side effects.

Top 10 Best Melatonin Supplements for Sleep Support

In this review, we have a list of the top 10 best melatonin supplements that stand out for their quality, effectiveness, and unique features. These products offer a variety of formulations, dosages, and delivery methods that cater to the diverse needs of consumers seeking natural solutions for better sleep.

By analyzing each of the best melatonin supplements, we aim to provide you with the information needed to make an informed decision and find the melatonin supplement that best aligns with your preferences and sleep requirements.

Thorne Melaton-3, priced at $12.35 for a 60-count bottle, offers a streamlined approach to sleep support with its 3 mg melatonin capsules. As a company known for its dedication to purity and quality, Thorne's product aims to assist users in maintaining healthy sleep patterns and adjusting to jet lag or shift work schedules.

Pros

• Thorne is renowned for its rigorous testing and manufacturing standards, ensuring a pure and effective product.
• With 3mg of melatonin per capsule, it provides a balanced dose that suits most adult users for regular sleep support.
• It helps maintain regular sleep cycles, which benefits people with disrupted schedules due to travel or work.
• It is free from gluten, soy, and dairy, making it suitable for individuals with specific dietary restrictions.
• The capsules are made from hypromellose and cater to vegetarian users.

Cons

• Slightly more expensive per dose compared to other brands available on the market.
• Available only in capsule form, which everyone may not prefer.
• Some users report mild side effects like grogginess or headaches, although these are relatively rare.
• Users requiring a higher dose of melatonin might need multiple capsules.
• Being a specialized brand, it might be less readily available in some regions or stores.

Life Extension's Melatonin 6-Hour Timed Release costs $8.55 for a bottle of 100 vegetarian tablets ($0.09 per tablet). This product is designed to promote healthier sleep patterns by releasing a small dose of melatonin over an extended period.

This formulation supports individuals needing a sustained release to help maintain sleep, particularly those whose sleep disturbances include waking up in the middle of the night.

Pros

• Provides 300 mcg of melatonin over six hours, helping users stay asleep without the grogginess often associated with higher doses.
• The low dose per tablet allows users to adjust their intake precisely without the risk of excessive dosing.
• Beyond sleep, melatonin is recognized for its role in immune function, cellular health, and antioxidant properties.
• Life Extension is known for its commitment to high-quality ingredients and manufacturing practices, ensuring potency and purity.
• Suitable for individuals with dietary restrictions or preferences regarding genetically modified organisms and gluten.

Cons

• Some individuals may need more than one tablet due to the low dosage, potentially decreasing cost-effectiveness.
• Individuals needing overnight sleep support for more than six hours might find the duration insufficient.
• Some users may experience mild side effects, such as dizziness or headaches, as with any supplement.
• The tablets need to be more flavored, which might be less appealing to those who prefer flavored options.

The 12-in-1 Melatonin Capsules by MedChoice offer a comprehensive solution for sleep support, focusing on both the ease of falling asleep and the quality of sleep. This supplement is priced at $20.85 for 90 capsules ($0.23 per count), and it is marketed as a non-habit-forming option suitable for adults seeking a natural sleep aid.

The capsules are enriched with active ingredients like melatonin, magnesium glycinate, ashwagandha, L-theanine, valerian root, GABA, and 5-HTP to enhance sleep quality and promote relaxation.

Pros

• Includes a variety of supplements known for promoting sleep and relaxation, such as magnesium glycinate, ashwagandha, and L-theanine, in addition to melatonin.
• It is designed to be a safe, daily part of your nighttime routine without the risk of dependency.
• Suitable for individuals following a vegan lifestyle, ensuring broad accessibility.
• Features ingredients like black pepper extract to improve the bioavailability of other nutrients, potentially increasing effectiveness.
• Generally receives favorable reviews for improving sleep quality and ease of falling asleep.

Cons

• While many users find the supplement effective, others report inconsistent results regarding sleep improvement.
• Some users report mild side effects such as headaches or grogginess, although these are not universally experienced.
• Some consumers find the pills slightly oversized, which could be inconvenient for those who prefer smaller capsules.
• It is slightly higher priced than some essential melatonin supplements, which might be a consideration for budget-conscious buyers.
• It contains magnesium stearate and silicon dioxide, which might be undesirable for some users sensitive to these additives.

Utzy Naturals Micro Melatonin is a low-dose melatonin supplement designed to mimic the natural production of melatonin in the body. Priced at $18.99 for 90 tablets ($0.21 per count), this product aims to provide a gentle approach to sleep support suitable for adults and children. The tablets are flavored with natural cherry, making them more palatable, especially for kids. The low dosage of 250mcg is intended to avoid the grogginess associated with higher doses.

Pros

• Provides a minimal dose of melatonin (250mcg), close to the physiological levels naturally produced by the body, which may reduce the risk of morning grogginess.
• Safe for children to use, offering a gentle introduction to melatonin supplementation for families looking to regulate sleep patterns.
• Flavored with natural cherry improves the taste and may increase compliance, especially in children sensitive to taste.
• It is manufactured in the USA with a guarantee of no artificial colors and flavors, appealing to those seeking clean-label supplements.
• Generally receives high customer ratings for effectiveness, taste, and ease of use.

Cons

• Only available in a low-dose form, which might not be sufficient for adults or children with significant sleep disturbances.
• Although the price per tablet is low, the need for potentially multiple tablets per night for effectiveness could increase the cost.
• While chewable, tablets may still be challenging for some children or adults who have difficulties with swallowing pills.
• The cherry flavor, while natural, may only be preferred by some users, limiting its appeal.
• It is sold in a bottle, which might offer less convenience and portability than blister packs or individual wrapping.

Juna Nightcap Sleep Gummies, priced at $42.00 for a pack of 30 gummies, are marketed as a natural, plant-based sleep aid designed to promote restful sleep without the grogginess often associated with synthetic melatonin. The formula includes phytomelatonin from plant sources, tart cherry, GABA, magnesium, chamomile, and passionflower to enhance sleep quality holistically.

Pros

• The gummies include a blend of tart cherry, chamomile, and passionflower, known for their sleep-promoting properties.
• It contains a microdose of 0.25 mg of phytomelatonin, which may support the body’s natural melatonin production without overwhelming it.
• It is sweetened with allulose, a low-glycemic sweetener, making it suitable for those avoiding sugar and compatible with intermittent fasting.
• The gummy form is easy to consume, especially for those who dislike swallowing pills.
• Includes GABA and tryptophan, which may help reduce the time it takes to sleep by creating a more relaxed state.

Cons

• At $42.00 per 30 gummies, it is relatively more expensive compared to other sleep aids on the market.
• The average rating of 3.3 stars from 50 ratings indicates mixed user feedback, with some reporting ineffectiveness.
• Some users reported that the gummies were tart and could cause reflux.
• There have been complaints about the packaging, with some customers receiving products with broken seals.
• As a specialized formula, it may not be as readily available as more mainstream sleep aids.

Natrol Advanced Sleep Melatonin is a time-release dietary supplement that aids restful sleep. It's available for $11.68 per 100 tablets, providing a cost-effective sleep solution at roughly $0.12 per dose. This product utilizes a dual-layer technology that offers immediate melatonin release to help users fall asleep quickly, followed by a controlled release to maintain sleep throughout the night.

Pros

• It provides an initial quick release to help fall asleep fast, followed by a controlled release for sustained sleep.
• With an average of 4.5 stars from over 25,000 ratings, it's well-received for its effectiveness.
• At $0.12 per tablet, it offers a reasonable price point for a 100-day supply.
• It is suitable for vegetarians, adding to its appeal for those on specific diets.
• It is designed to be a safe, drug-free way to enhance sleep without the risks associated with prescription sleep aids.

Cons

• Some users report feeling drowsy the next day, which may vary by individual sensitivity to melatonin.
• As with all supplements, it may not be effective for everyone, and some users do not find it helpful for their sleep issues.
• Includes ingredients like soy and wheat, which could be problematic for those with allergies.
• Some users find the tablets large and difficult to swallow.
• Only unflavored options are available, which may not appeal to those who prefer flavored sleep aids like gummies.

OLLY Sleep Gummies are a popular choice for those seeking natural sleep support, priced at $16.89 for a pack of 70 gummies ($0.24 per count). These gummies blend 3 mg of melatonin with chamomile, L-Theanine, and lemon balm to promote relaxation and sleep.

Pros

• It contains melatonin, L-Theanine, chamomile, and lemon balm, which are known for enhancing sleep quality and relaxation.
• It is offered in a blackberry flavor, which many users find enjoyable and easy to take before bedtime.
• They are formulated as a non-habit-forming solution, making them suitable for regular use.
• The gummy form is easy to consume, especially for those who dislike swallowing pills.
• Free from gluten, they are accessible to those with specific dietary restrictions.

Cons

• Some customers report that the gummies can melt or deform if exposed to heat, which could affect their texture and efficacy.
• It is only available in one flavor, which may appeal to some.
• It is slightly higher priced than other melatonin supplements, especially considering the number of gummies needed per dose.
• It contains sugars and syrups, which might not suit those monitoring their sugar intake.
• As with all supplements, results can vary from person to person, and some users may find them less effective.

ZzzQuil PURE Zzzs Melatonin Sleep Aid Gummies are designed to assist with natural sleep induction, priced at $15.04 for a 72-count bottle ($0.21 per gummy). These gummies are flavored with wildberry vanilla and include a blend of chamomile, lavender, lemon balm, and valerian root to enhance sleep quality.

Pros

• It is formulated with 1mg of melatonin per gummy, which works with the body's natural cycle to promote sleep without causing next-day grogginess.
• The wildberry vanilla taste is well-received by users, making the gummies enjoyable to consume before bedtime.
• The gummies are drug-free and not habit-forming, making them a safer choice for regular use.
• It includes botanicals such as chamomile, lavender, lemon balm, and valerian root, which are known for their calming and sleep-promoting properties.
• Vicks, a well-known and trusted brand in the healthcare industry, manufactures it.

Cons

• Like other gummy products, these gummies are likely to melt if not stored properly or exposed to heat.
• Each gummy only contains 1mg of melatonin, which may be less effective for those who require a higher dose to aid sleep.
• It contains sugars and corn syrup, which might concern those watching their sugar intake or those with dietary restrictions.
• Includes food coloring (Red 40, Blue 1), which some consumers prefer to avoid.
• It contains soy and coconut, common allergens that might not suit everyone.

Nature Made Time Release Melatonin Gummies are a maximum-strength sleep aid designed for adults, with a 30-day supply per bottle priced at $14.88 ($0.25 per count). These gummies are formulated to help users fall asleep faster and stay asleep longer, leveraging a time-release mechanism that steadily delivers melatonin throughout the night.

Pros

• Each serving (2 gummies) contains 10mg of melatonin, offering a solid dose for those needing significant sleep induction help.
• It is designed to release melatonin, enhancing sleep duration and quality gradually.
• It comes in a cherry flavor, making it pleasant to consume before bedtime.
• Gluten-free with no artificial flavors, synthetic dyes, high fructose corn syrup, or artificial sweeteners, which is appealing to health-conscious users.
• Nature Made is a well-regarded brand in the vitamin and supplement industry, often recommended by pharmacists.

Cons

• The 10mg dosage might be too high for individuals sensitive to melatonin, possibly leading to next-day grogginess.
• It contains sugars and glucose syrup, which may not be suitable for those monitoring their carbohydrate intake.
• It contains less than 2% of coconut oil, posing a potential issue for those with coconut allergies.
• It is only available in cherry flavor, which may appeal to some.
• The bottle size could be considered unnecessarily large for the number of gummies, raising concerns about environmental impact.

Solgar Melatonin 10mg Tablets, priced at $13.05 for 60 servings, offer a high-dosage sleep aid for relaxation and a natural sleep cycle. These tablets are particularly noted for their vegan, gluten-free, dairy-free, and kosher formulations, appealing to various dietary needs.

Pros

• Each tablet contains 10mg of melatonin, which is ideal for those who require a more potent dose to manage sleep cycles effectively.
• These tablets help users fall asleep more quickly and maintain sleep, aligning with the body's natural rhythm.
• It is free from gluten, dairy, soy, wheat, yeast, sugar, sodium, artificial flavors, and preservatives, making it suitable for those with allergies or sensitivities.
• Ensures compliance with specific dietary laws and preferences.
• Solgar has been in the industry for over 70 years and is known for its commitment to high-quality supplements.

Cons

• The 10mg dosage might be excessive for individuals with milder sleep disturbances, possibly leading to next-day drowsiness.
• A slightly higher cost per tablet than other melatonin brands might be a factor for budget-conscious consumers.
• The need for flavor options can be a downside for those who prefer a more enjoyable taste experience.
• Tablets might be more complex to ingest for those who prefer chewables or liquids.

Final Thoughts

To achieve better sleep, the top 10 melatonin supplements reviewed offer a range of formulations and dosages to meet diverse consumer needs.

Among these, two products stand out as the best options: Thorne Melaton-3, which provides a streamlined 3mg dose and Thorne's commitment to purity, and Life Extension Melatonin 6-Hour Time Release, designed for a sustained 300mcg release to help users stay asleep without next-day grogginess.

When selecting a melatonin supplement, it's crucial to consider factors like dosage, formulation, quality, and personal preferences to find the best fit while implementing comprehensive sleep hygiene practices for optimal results.

FAQs on Best Melatonin Supplements for Sleep Support

How do melatonin supplements help with sleep?

Melatonin supplements often treat sleep disorders, such as insomnia and jet lag. They help adjust the body's internal clock and promote sleep by increasing melatonin in the body, mimicking the natural sleep process.

Are there any side effects of taking melatonin?

While generally safe for short-term use, melatonin can cause side effects like nausea, headaches, dizziness, and drowsiness. Some people might experience mood changes or gastrointestinal issues.

Can melatonin supplements for sleep interact with other medications?

Yes, melatonin can interact with several medications, including blood thinners, immunosuppressants, diabetes medications, and birth control pills. It’s essential to consult healthcare providers before starting melatonin if you take other medications.

What should I consider before taking the best melatonin supplements for sleep?

Consider factors like your overall health, any sleep disorders you might have, and potential interactions with other medications. It's also wise to start with a low dose to see how your body reacts.