The Best Melatonin Supplements to Help You Fall Asleep (2024)

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Our Picks for the Best Melatonin Supplements in 2024:

• Best Melatonin Overall: KOS Sleep Gummies
• Best Sustained Release Melatonin: Ritual Sleep BioSeries Melatonin
• Best Melatonin for Sleep: Transparent Labs Sleep Aid
• Best Melatonin Capsule: Kaged Sleep SR
• Best Melatonin Gummies: Olly Extra Strength Sleep
• Best Budget Melatonin: NOW Foods Melatonin
• Best Melatonin with Tart Cherry Powder: Transparent Labs Sleep Aid
• Best USP-Verified Melatonin: Nature Made Melatonin
• Best Melatonin Spray: Onnit Melatonin Spray
• Best Melatonin Alternative: XWERKS Ashwa

When you’re struggling with sleeplessness or dealing with jet lag, a comfortable mattress can help, but it’s not always enough. Fortunately, there’s a natural sleep aid which research suggests is both safe and effective for catching more quality Zzz’s—melatonin.

In the human body, melatonin is secreted by the pineal gland (a tiny structure situated in the brain) and plays a major role in our 24-hour sleep-wake cycle. When our eyes start to receive less light (for instance, at night) melatonin production increases and helps promote sleepiness.

Thanks to modern science, the effects of melatonin have been captured in a bottle in the form of a melatonin dietary supplement. For those of you with mild or moderate sleep problems and in need of a more restful slumber, we’ve rounded up some of the best melatonin supplements on the market. Beyond that, you’ll find other useful bits of information, like the best time to take melatonin and several safety factors to consider before you buy.

This content is meant to be informative, but should not be taken as medical advice. It is not intended for use as diagnosis, prevention or treatment of health problems. Always speak with your health care provider before starting any new supplement or exercise regimen.

Best Overall: KOS Sleep Gummies

Key features:

• Doses per container: 30
• Melatonin per dose: Six milligrams
• Form: Gummy
• Price per dose: $0.57 ($0.48 with subscription purchase)
• Certifications: Current Good Manufacturing Practices (cGMP) Certified

KOS Sleep Gummies top our list as the best melatonin supplement overall. If you’re looking for a dietary supplement to help you sleep more soundly through the night, KOS Sleep Gummies is an excellent option.

We rank this melatonin supplement best overall for a number of reasons. Firstly, it contains six milligrams of melatonin per serving—the highest dose of melatonin among the brands on our list. On top of that, it provides 50 milligrams of L-theanine—a natural sleep aid that promotes relaxation without drowsiness. According to a recent study, L-theanine supplementation can improve both sleep quality and duration, when combined with GABA.

This melatonin supplement also provides 70 milligrams of a patented KOS sleep support wellness blend, which includes chamomile, lemon balm, lavender and acerola cherry fruit extract.

What’s more, KOS Sleep Gummies accommodate a range of dietary restrictions and allergies. The formula is 100 percent plant-based and suited for vegans looking for a more restful sleep. Plus, it’s gluten-free, soy-free, dairy-free and made without gelatin or artificial flavors.

According to customer reviews, these chewable melatonin gummies also taste great. They come in a delicious green apple flavor while at the same time being sugar-free.

Pros:

• High amount of melatonin per serving
• No erythritol or other sugar alcohols
• Contains a sleep support wellness blend
• Reasonably priced

Cons:

• Only comes in one flavor—a bummer if you dislike the taste of green apple

Best Sustained Release Melatonin: Ritual Sleep BioSeries Melatonin

Key features and specs:

• Doses per container: 20
• Melatonin per dose: 5 milligrams
• Form: Capsule
• Price per dose: $1.25
• Certifications: Certified Made Traceable, Third-party tested for heavy metals and microbes (lab unlisted)

Ritual BioSeries Melatonin is unique because it contains three tablets in one capsule for a total of five milligrams of melatonin. The first tablet is one milligram of instant-release melatonin, the second tablet is three milligrams of extended-release melatonin and the third tablet is another one milligram of extended-release melatonin.

There doesn’t seem to be any research yet that proves or disproves the potential advantages of combining immediate and extended-release melatonin in one supplement; however, one small study of 15 subjects using one milligram of immediate-release melatonin showed improvements in all measurements of sleep quality compared to placebo. Similarly, a study of adults 55 and older with insomnia showed that taking two milligrams of extended-release melatonin daily reduced the time it took to fall asleep with no side effects.

Amazon reviews are mixed for this product: Many reviewers report better sleep, less time falling asleep and feeling refreshed in the morning after taking Ritual Sleep, while others report seeing no difference in sleep quality.

For example, Amazon reviewer Gabriel Szymarek says, “I have tried essentially every possible IR, XR and IR/XR melatonin and this is the ONLY one that works as advertised.” Meanwhile, reviewer Jess says, “These are….completely ineffective. I’ve been taking melatonin for a while…it did zero to help me fall asleep, stay asleep, or feel more rested.” The reality is that everyone’s experience with melatonin will be different because sleep quality depends on so many factors like stress, caffeine consumption, underlying medical conditions and more.

Pros:

• Contains five milligrams of melatonin, which is on the higher end of the products on our list (most are in the two- to six-milligram range)
• Certified Made Traceable, meaning you can see where the melatonin is sourced, processed and manufactured
• Third-party tested for heavy metals and microbes

Cons:

• Results seem to vary from person to person based on reviews

Best for Sleep: Transparent Labs Sleep Aid

Key features:

• Doses per container: 30
• Melatonin per dose: Three milligrams
• Form: Capsule
• Price per dose: $0.67 ($0.60 with subscription purchase)
• Certifications: None

Considering that better sleep is typically the primary use of melatonin supplements, it may seem a bit redundant to name a “best melatonin for sleep,” but hear us out.

Every supplement on our list is a good option if you’re on the hunt for a natural sleep aid. But we rank Transparent Labs Sleep Aid as the best melatonin for sleep because, in addition to melatonin, its formula contains a unique ingredient to further combat restlessness—rutaecarpine.

Rutaecarpine is thought to play a role in the removal of caffeine from the blood. Sleep supplements that include rutaecarpine are designed to allow people to have coffee later in the day without causing sleep interference. However, more research is needed to determine its effectiveness.

If you want to improve your sleep quality without giving up your daily cup of morning joe, give Transparent Labs Sleep Aid a try.

Pros:

• Touts a non-habit forming sleep and recovery formula
• No artificial preservatives
• Reasonably priced

Cons:

• Does not appear to be third-party tested and certified

Best Capsule: Kaged Sleep SR

Key features:

• Doses per container: 30
• Melatonin per dose: Two milligrams
• Form: Capsule
• Price per dose: $0.83 ($0.75 with subscription purchase)
• Certifications: Informed Sport Certified

Kaged Sleep SR uses a unique formula to slowly release melatonin and decrease sleep latency—the amount of time it takes you to fall asleep after turning the lights out.

As a melatonin capsule, Kaged Sleep SR is a great option for people who want to avoid the added sugars often present in melatonin gummies. You should also consider this melatonin supplement if you dislike the flavors of the melatonin gummies on our list.

We rank Kaged Sleep SR as one of the best melatonin supplements because its formula contains Lactium—a patented milk peptide that increases the activity of GABA receptors. GABA (gamma-aminobutyric acid) is a neurotransmitter known for producing a calming effect and is also thought to improve sleep.

Pros:

• Vegetarian-friendly
• Suitable for athletes
• No artificial sweeteners
• Includes GABA to promote calmness before bed

Cons:

• Pricey

Best Gummies: Olly Extra Strength Sleep

Key features:

• Doses per container: 30
• Melatonin per dose: Five milligrams
• Form: Gummy
• Price per dose: $0.57 ($0.48 with subscription purchase)
• Certifications: Certified B Corporation

If you’re averse to swallowing pills and capsules, consider Olly sleep gummies. These chewable melatonin supplements come in a blackberry flavor and provide an extra strength formula with five milligrams of melatonin.

The formula also features a blend of botanicals to soothe and relax you before bed, including chamomile, passionflower and lemon balm. Plus, you’ll get 100 milligrams of L-theanine to promote calmness without feelings of drowsiness or grogginess in the morning.

What’s more, Olly Extra Strength Sleep gummies are made by a Certified B Corporation. This means the manufacturer has demonstrated high social and environmental performance as well as transparency.

Pros:

• High dose of melatonin
• Reputable manufacturer
• Reasonably priced

Cons:

• Contains added sugar (two grams)

Best Budget: NOW Foods Melatonin

Key features:

• Doses per container: 60
• Melatonin per dose: Three milligrams
• Form: Vegetarian capsule
• Price per dose: $0.07
• Certifications: cGMP certified

NOW Foods Melatonin is your best option if you’re looking to snag a melatonin supplement at a bargain price. It’s considerably less expensive than the other brands on our list while at the same time providing a good amount of melatonin per serving.

Despite its budget-friendly price, NOW Foods Melatonin has garnered amazing customer reviews, with over 20,000 people rating it a perfect 5/5 stars. Multiple customers reported that this supplement improved their sleep cycle without causing a dependency. In other words, they were able to achieve a restful sleep even after they stopped taking the supplement.

Pros:

• Made in an FDA-approved facility
• Low-cost
• Suitable for vegans and vegetarians

Cons:

• Some customers reported feeling groggy in the morning

Best with Tart Cherry Powder: Transparent Labs Sleep Aid

Key features:

• Doses per container: 30
• Melatonin per dose: Three milligrams
• Form: Capsule
• Price per dose: $0.67 ($0.60 with subscription purchase)
• Certifications: None

Within the industry of medicinal foods, tart cherry juice is one of the most studied natural products for insomnia. In one small study, tart cherry juice was shown to have a modest beneficial effect on sleep in older adults with insomnia.

In addition to tart cherry powder, this melatonin supplement contains a wellness blend of essential vitamins and minerals your brain and body need to stay healthy, including magnesium, zinc and vitamin B6. It also contains glycine, which animal research suggests may have sleep-promoting effects. However, more research is needed to elucidate glycine’s sleep-inducing property in humans.

Pros:

• Touts a non-habit forming sleep and recovery formula
• No artificial preservatives
• Reasonably priced

Cons:

• Doesn’t appear to be third-party tested or certified

Best USP-Verified: Nature Made Melatonin

Key features:

• Doses per container: 90
• Melatonin per dose: Five milligrams
• Form: Tablet
• Price per dose: $0.11
• Certifications: USP Verified

United States Pharmacopeia (USP) is an independent, scientific nonprofit organization focused on building trust in the supply of safe, quality dietary supplements and herbal medicines (similar to NSF). USP verification signifies that a supplement has met high quality standards. It also means that a product has been vetted to ensure that what’s on the label is what’s actually in the bottle.

Beyond USP verification, we rank Nature Made Melatonin as one of the best melatonin supplements because it’s budget-friendly while having a high potency formula (five milligrams of melatonin). Plus, this supplement is gluten-free and made without preservatives.

It also contains 80 milligrams of calcium as an added bonus. However, that’s only six percent of the recommended daily value; a quality multivitamin or calcium supplement can help if you’re interested in boosting your calcium intake.

Pros:

• Made by a trusted manufacturer
• Low-cost
• High amount of melatonin per serving

Cons:

• A handful of customers reported feeling drowsy with this supplement

Best Spray: Onnit Melatonin Spray

Key features:

• Doses per container: 30
• Melatonin per dose: Three milligrams
• Form: Spray
• Price per dose: $0.43 ($0.37 with subscription purchase)
• Certifications: None

If you have chewing or swallowing problems, consider Onnit Melatonin Spray. This is a liquid melatonin spray that comes in your choice of lavender or mint flavor. It also works to freshen your breath, as an extra perk.

Onnit Melatonin Spray is touted as an instant melatonin supplement you can take right before you want to get some shut-eye. If you’ve never taken a melatonin supplement before, this one may help take the guesswork out of how soon before bed to start your melatonin regimen.

Pros:

• Melatonin spray offers more flexible dosing to test your tolerance
• Breath-freshening
• Reasonably priced

Cons:

• Doesn’t appear to be third-party tested or certified
• Doesn’t contain any other vitamins or minerals

Best Melatonin Alternative: XWERKS Ashwa

Key features:

• Doses per container: 30
• Melatonin per dose: Zero milligrams
• Form: Gummy
• Price per dose: $0.63 ($0.60 with subscription purchase)
• Certifications: cGMP certified

While melatonin is considered to be generally safe to consume, it’s not necessarily everyone’s best option. If you historically have had an adverse reaction to taking melatonin supplements but are still in need of a natural sleep aid, consider XWERKS Ashwa.

This melatonin alternative contains the natural herb Ashwagandha in the form of a strawberry-flavored gummy. Results from a fairly recent study suggest that, similar to melatonin, Ashwagandha improves sleep quality and sleep onset latency (the time it takes to fall asleep). It may also help treat insomnia and anxiety, but further research is needed.

Pros:

• Effective alternative to melatonin
• Antioxidant properties
• Vegan
• Gluten-free

Cons:

• Contains added sugars (six grams)

How to Choose the Best Melatonin Supplement for You

If you’ve never tried a melatonin supplement before, choosing the best one for your sleep needs can seem like taking a shot in the dark (no pun intended). With so many options out there, finding the best fit can easily consume your time. To quickly narrow down your choices, consider the supplement’s dosage and cost.

Dosage

If your sleep problems are relatively mild, you’ll likely do well to choose a supplement with a low dose of melatonin (around the one- or two-milligram mark). If you have moderate sleep issues or find that two milligrams isn’t effective for you, choose one of the supplements on our list with a high amount of melatonin (five or six milligrams).

Cost

On average, melatonin supplements don’t tend to cost too much. You’ll find that our picks have a price range starting as low as $3.50 per bottle to $25 for a one-month supply of melatonin. With a price range this wide, you’re certain to find a supplement that fits your budget. After all, the last thing you need is to add financial stress as yet another thing keeping you up at night.

How We Chose the Best Melatonin Supplements

We chose our picks for the best melatonin supplements using a combination of criteria, including: product quality and safety, reputation of the manufacturer, third-party certification status, affordability and customer reviews.

Benefits of Melatonin

There are several parameters of sleep that collectively contribute to getting a good night’s rest. Melatonin works to improve one or multiple of these parameters, which includes sleep latency, sleep duration and deep sleep (also called NREM sleep).

Melatonin supplements may also help treat a number of sleep disorders. For example, they appear to help with sleep in people with Delayed Sleep-Wake Phase Disorder (DSWPD). Multiple studies also suggest that melatonin supplementation is effective for treating sleep disturbances associated with jet lag.

Moreover, researchers have investigated the potential benefits of melatonin for insomnia patients, but clinical findings have been mixed. Likewise, melatonin has been implicated as a therapeutic for sleep difficulties associated with autism spectrum disorder (ASD), but more research is needed in this area as well.

Lastly, melatonin supplements may be useful to combat shift work that involves night shifts—a common circadian rhythm disturber.

Potential Side Effects of Melatonin

Melatonin supplements are considered to be generally safe to consume. However, that doesn’t mean they’re totally risk free when it comes to unwanted side effects.

The potential side effects of melatonin supplements include:

• Headache
• Dizziness
• Nausea

Also, be aware that, as is the case with all dietary supplements, melatonin supplements are not strictly regulated by the Food and Drug Administration (FDA). The implication of this is that product safety and quality rests heavily on the integrity of the manufacturer and its third-party testers.

How Much Melatonin Adults Should Take

For most adults, a dose of one to 10 milligrams per night is sufficient to combat occasional sleeplessness. It is ill-advised to exceed ten milligrams in a 24-hour period. If you find that 10 milligrams is not effective for you, do not increase your dosage. Instead, consult your physician, as you may have a more serious sleep disorder that requires a prescription medicine or some other therapeutic intervention.

Best Time to Take Melatonin

The best time to take melatonin will vary depending on the brand of supplement you buy. In general, the best time to take melatonin is between 30 to 90 minutes before bed. Follow the directions on the product’s label for best results.

What Else to Consider

In addition to a melatonin supplement’s dosage and cost, it’s important to consider the form of the supplement and the other ingredients in the formula.

Form

Melatonin supplements come in a variety of forms to fit most people’s preferences. For instance, if you’re not a fan of swallowing pills, consider a gummy or liquid spray option.

Other Ingredients

Some melatonin supplements only contain a serving of melatonin. However, others may include additional vitamins, minerals, botanicals and other substances with sleep-promoting properties. We mentioned many of these substances earlier in this article. Other ingredients you might find in a melatonin supplement include:

• Valerian root—An herb commonly used to promote sleep and prevent associated sleep disorders.
• 5-HTP—A precursor to serotonin which animal research suggests increases non-rapid eye movement (NREM) sleep (deep sleep).

Melatonin Supplements FAQs

Is melatonin safe?

Yes, melatonin is generally safe for most people to consume short-term. However, there remains a need for high-quality research to assess the safety of long-term melatonin supplementation.

Additionally, keep in mind that melatonin has the potential to interact with certain prescription medicines. Individuals taking blood thinners, high blood pressure and epilepsy medication must be under medical supervision when taking melatonin supplements. Moreover, there is a lack of research in the safety of melatonin use in pregnant and breastfeeding women.

In general, you should always consult your doctor before starting a melatonin supplement regimen.

Is melatonin addictive?

No, melatonin has not been shown to be addictive or cause withdrawal symptoms when supplementation ceases. It's not likely to cause dependency, unlike most sleep medications.

Does melatonin have any side effects?

Yes, the potential side effects of melatonin include headache, dizziness and nausea.

Is melatonin natural?

Yes, melatonin is a naturally occurring neurohormone produced by the pineal gland—a tiny gland in the brain. Melatonin supplements often contain a synthetically made version of melatonin. However, some are made from animals or microorganisms.

How long does melatonin last?

Most melatonin supplements are designed to last anywhere from four to eight hours—approximately the same amount of time in the average person’s sleep cycle.

Final Thoughts

Melatonin supplements are considered to be generally safe dietary supplements and effective sleep aids. However, there are a few key safety and efficacy concerns to keep in mind.

Firstly, melatonin supplements are meant to help with mild to moderate, occasional sleeplessness. They are not approved as a treatment for severe sleep disorders such as chronic insomnia. Also, their safety hasn’t been tested for long-term usage.

Secondly, though melatonin is a naturally occurring substance, that does not mean it can’t interact with prescription medicines. It’s imperative to consult your healthcare provider before starting a new melatonin regimen, especially if you have a medical condition and take medication.

Lastly, it’s vitally important to keep your melatonin supplements stored away from the reach of children, as the use of over-the-counter melatonin can place children, and even teenagers, at risk of accidental or intentional overdose.

Prices are accurate and items in stock as of publish time.