If you often find yourself tossing and turning at night or struggling to fall asleep, you’ve probably considered using a sleep aid supplement like melatonin, a well-researched supplement that’s been shown to improve sleep quality. (1) While creating a consistent schedule and improving your sleep hygiene should be the first steps toward improving your sleep, supplements can also play a role, especially if you already have good sleep habits.
However, melatonin supplements come in a variety of forms and a wide range of doses, which can make choosing the right one difficult. If you’re feeling overwhelmed trying to find the right melatonin for your needs, we’ve got you covered.
Our team of experts has carefully tested many of the most popular options on the market to find the best options. In addition to our own testing experience, we consulted with Sydney Lappe, RD, who provided expert insight on both melatonin in general and the specific formulations in the products we tested.
We also consulted with our Chief Medical Advisor Dr. Raj Dasgupta, MD, FACP, FCCP, FAASM, as well as Dr. Shelby Harris, Licensed Clinical Psychologist and Clinical Associate Professor of Neurology and Psychiatry at Albert Einstein College of Medicine.
Finally, before diving into the world of melatonin supplements, it’s worth a reminder that you should always consult with a medical professional before taking any sort of dietary supplements, especially melatonin.
“While melatonin can be a helpful short-term aid, it’s not meant to be a nightly go-to,” Lappe said. “Regular use may lead to behavioral dependency, where people associate falling asleep with needing melatonin.”
That said, if you’re dealing with any sleep problems and want to try melatonin, read on for our top picks.
Our Top Pick
The Thorne Melaton-5 is our top pick because of the concentrated doses and incredibly thorough standards for ingredient sourcing and testing. We think most people will appreciate the tiny and easy-to-swallow capsule and be on there way to deep and restful sleep.
Best Melatonin Supplements
- Thorne Melaton-5 – Best Overall Melatonin
- Nutricost Melatonin Gummies – Best Melatonin Gummy
- Nature Made Melatonin 3mg – Best Budget Melatonin
- Vick’s Pure ZZZ Kids – Best Melatonin for Kids
- NOW Liquid Melatonin – Best Liquid Melatonin
- Pure Encapsulations Melatonin 0.5 mg – Best Low-Dose Melatonin
- Cymbiotika Sleep – Best Liposomal Melatonin
Disclaimer: Please note that the content in this article is meant for informational purposes only and should not be construed as medical advice or serve as a substitute for seeing a medical professional regarding any sleep problems you may have. Please see your doctor regarding any urgent medical issues.
What I Looked for in the Best Melatonin Supplements
As a certified nutrition coach, I’m very familiar with the world of dietary supplements and understand that not all products are created equally. There are countless options to choose from and several important factors to consider when choosing the right product and thinking about your sleep hygiene. We used our review methodology to test a variety of melatonin supplements, but not all of them made the cut.
Here are some of the most important factors I considered:
- Formulation: Melatonin supplements come in a range of doses, and if you take too much, it can have unpleasant side effects. Not to mention, many products that contain melatonin also have other added ingredients that are meant to promote sleep and relaxation, which can make the formula even stronger. I carefully looked at the ingredient list of each product and consulted with Sydney Lappe, RD, to make sure each formula was appropriately dosed.
- Third-party testing: Third-party testing is very important when looking at dietary supplements. Unfortunately, supplements aren’t strictly regulated by the Food and Drug Administration, and it’s not uncommon for brands to lie about the ingredient list or dosing and under-dose products or include substances that aren’t on the label. Third-party testing ensures a product contains what’s stated on the label and is free of banned ingredients.
- Taste: Nobody wants to take a supplement that has an awful taste. Melatonin supplements can be found in tablet form, capsule form, gummies, liposomal sprays, and even liquid form. Our testers paid close attention to the flavor, noting any unpleasant tastes or textures, and rated the taste on a scale of 1 to 5.
- Side effects: When taking any sort of supplement, especially sleep supplements, there’s always a risk of side effects. With melatonin, side effects can include headaches, nausea, dry mouth, vivid dreams, and grogginess in the morning. Each of our testers tried their melatonin formulas several times according to the recommended dosing, carefully noting any unpleasant side effects they experienced.
In addition to these important factors, I also considered things like price per serving, customer service, customer reviews, and more when choosing the best melatonin supplements. Many of these products are also available on Amazon, where you may be able to get a discount by setting up an ongoing subscription.
Thorne Melaton-5 – Best Overall Melatonin
Thorne Melaton-5

This high-quality melatonin supplement offers 5 mg per capsule to help regulate your sleep-wake cycle.
Sleepopolis Score
4.6 / 5
Nutricost Melatonin Gummy – Best Melatonin Gummy
Nutricost Melatonin Gummy

These strawberry-flavored gummies are easily chewable and designed to offer deeper sleep.
Sleepopolis Score
3.9 / 5
Nature Made Melatonin 3mg – Best Budget Melatonin
Nature Made Melatonin 3mg

This affordable, no-frills melatonin offers 3 mg per tablet for gentle sleep.
Sleepopolis Score
4.80 / 5
Vick’s Pure ZZZ Kids – Best Melatonin for Kids
Vick’s Pure ZZZ Kids

Child-friendly gummies containing 0.5 mg of melatonin and calming botanicals for easy sleep.
Sleepopolis Score
4.10 / 5
NOW Liquid Melatonin – Best Liquid Melatonin
NOW Liquid Melatonin

This fast-absorbing liquid can be taken straight or added to your beverage of choice for deep sleep.
Sleepopolis Score
3.60 / 5
Pure Encapsulations Melatonin 0.5 mg – Best Low-Dose Melatonin
Pure Encapsulations Melatonin 0.5 mg

This ultra-low dose could be a good match for sensitive sleepers and first-time users.
Sleepopolis Score
4.50 / 5
Cymbiotika Sleep – Best Liposomal Melatonin
Cymbiotika Sleep

Advanced liposomal delivery — contained in a convenient bottle — allows for quicker absorption and effectiveness.
Sleepopolis Score
4.10 / 5
Other Melatonin Supplements We Considered
There are countless melatonin supplements on the market, and we tested a few that we enjoyed using but didn’t quite make the cut for our top picks. Here are a couple of other options we’ve tested that you may want to consider.
Life Extension Melatonin 6-Hour Timed Release
Life Extension is an excellent brand that makes high-quality supplements, and its time-released melatonin may help users stay asleep throughout the night. The 3 mg tablet is also a great dose. If you want to try a timed-release formula, this is a great choice, but our testers found that timing melatonin properly can be a little tricky, so we stuck with standard melatonin for this guide.
Natrol Melatonin Gummies
Natrol Melatonin comes in chewable tablets, and our tester loved the flavor and texture. These are a great option if you want to try a melatonin gummy, but we found that the Nutricost gummies were slightly cheaper and contained more melatonin per serving.
How We Picked and Tested These Melatonin Supplements
Before assembling our list, our team of expert testers — which includes certified sleep coaches, personal trainers, nutrition coaches, and more — personally used each product on this list. We used our testing methodology to calculate a final score for each melatonin supplement, scoring them based on important categories like price, formulation, taste and swallowability, and side effects.

I also consulted with Sydney Lappe, a registered dietitian, who provided her expert feedback on the formulation of each product.
Price
While melatonin is relatively affordable compared to many other supplements on the market, there’s no standard pricing for melatonin, and the products we tested range from $0.09 per serving all the way up to $1.46, and other sleep formulas may be even more expensive.
We know that many of our readers don’t want to spend excessive amounts of money on supplements, so we made sure to include melatonin supplements at a variety of price points.
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Formulation
When it comes to the formulation, we specifically looked at the dosing of melatonin, as well as any other added ingredients. The standard starting dose for melatonin is 0.5mg to 3mg, though you can certainly find stronger formulas. (2)
We also considered other sleep-enhancing ingredients that may be added, as many sleep aid formulas contain a variety of ingredients — not just melatonin — which can make it tricky to predict how the supplement will make you feel.

Finally, melatonin is commonly delivered in gummy or liquid form, so we made sure to point out any notable ingredients that some users may wish to avoid, such as sugar, corn syrup, certain types of oil, artificial sweeteners, and more.
Taste and Swallowability
If you’re taking a small capsule, the taste is unlikely to be an issue. However, if you’re using gummies or liquid melatonin, that’s a whole different story. If the supplement you’re using has an unpleasant taste, you’re not going to be very motivated to take it.
Our testers carefully paid attention to the taste of each supplement, even the capsules. If a product we tested had a harsh, unpleasant taste, we left it off the list.
We understand that taste is subjective, but every product included in this list earned at least 3 out of 5 stars for the taste.
Side Effects of Melatonin
If you’ve ever wondered if melatonin is safe or not, you’re not alone.
When dealing with a sleep supplement like melatonin, the side effects can be quite disruptive. Headaches, nausea, grogginess, and vivid dreams aren’t uncommon. For those who have never experienced a vivid nightmare from a potent sleep supplement, let me assure you that it’s not pleasant in any way, shape, or form.
A few of the higher-dose melatonin supplements on our list caused grogginess or vivid dreams for those who weren’t accustomed to taking melatonin, but I made sure to call that out in the individual reviews. None of the products caused any severe side effects, but your individual results may vary based on your individual tolerance.
What to Consider When Buying Melatonin Supplements
Melatonin is one of the most popular sleep supplements, but before you start using it, it’s important to understand how it works, who it’s for, who it’s not for, and how to choose the best formulation. Our guide to the best melatonin supplements should help you find a great option, but if you’re still not sure what to choose, here’s some important information to help you choose the right formula.
How Melatonin Works
While many natural sleep aids contain herbal ingredients like lemon balm, valerian root, or ashwagandha, or minerals like magnesium, melatonin is a little different.
Melatonin is a hormone that regulates the sleep-wake cycle and is naturally produced by the pineal gland, a small region in the brain. (3) It helps encourage your body to sleep after it gets dark, sending signals to your brain that it’s time to power down for a good night’s sleep.

By supplementing with melatonin, you can increase your body’s natural stores, which should help promote rest and relaxation. This is especially useful when you’re trying to change your sleep-wake cycle, and your body may not be producing melatonin at the proper time. This may be useful when traveling to new time zones, working night shifts, or dealing with jet lag.
If you want to read more, here’s everything you need to know about melatonin and sleep.
While sleep is the primary benefit, melatonin has also been shown to have benefits like reduced blood pressure, especially in the evening. (4)
How to Choose the Best Melatonin Supplements
When choosing a supplement, one of the most important things to look for is third-party testing, which verifies that a supplement contains what’s listed on the label, in the right doses, with no banned or harmful ingredients.
Sleepopolis Chief Medical Advisor Dr. Raj Dasgupta says, “Melatonin is considered a dietary supplement, so it’s not regulated by the FDA in the United States. This means there’s no guarantee that the ingredients or dosage on the label are entirely accurate.”
Since dietary supplements don’t have to prove they contain what’s on the label before they can be sold, third-party testing helps ensure that you’re using a trustworthy product.
Aside from third-party testing, you’ll also want to make sure you choose the right melatonin dosage. Doses often range from 0.5 to 3 milligrams of melatonin per serving, though higher doses are available, and you can always take multiple servings if you need more than what your supplement provides.
Who Should Take Melatonin
According to medical advisor Dr. Shelby Harris, melatonin is best for those who don’t have issues sleeping through the night but need to change their sleep schedule, whether that’s due to a new job, travel, or anything else.
“Melatonin supplements (when taken properly) can help gradually shift the body’s circadian rhythm, but it’s not the natural cure that people believe it to be — especially when it comes to insomnia,” Dr. Harris said. “We mostly recommend it for people who can get a full night’s sleep but not on the schedule that they need. It is frequently used for things like delayed sleep phase disorder, jet lag syndrome, and shift work sleep disorder, and occasionally for insomnia”
Who Should Not Take Melatonin
Because melatonin can cause a variety of unpleasant side effects, including daytime grogginess and fatigue, you should always consult with your physician before using any supplements. Melatonin is a hormone, and it’s important to use it correctly under medical supervision for best results.
If you operate heavy machinery or drive for a living, it’s best to avoid melatonin unless you know how it’ll impact your energy and focus the next day.
Dr. Shelby Harris also warns that you should avoid taking melatonin if you have chronic insomnia that’s not improving with regular supplement use, as we don’t have many studies on long-term use. She said, “While melatonin can help a few people with insomnia, it isn’t the panacea most people think it is. And if you need to keep taking more and more, it isn’t working.”
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Pregnant or breastfeeding individuals should also consult with a physician before using any sort of supplement, especially a sleep hormone like melatonin.
FAQs
How long does melatonin last?
This will depend on your metabolism and the dose you’re taking. We’ve written an entire article about how long melatonin lasts based on input from medical experts, and for most people, the effects of melatonin can last anywhere from four to 10 hours.
What does melatonin do to your body?
Melatonin is naturally produced in the brain and sends signals to your body that it’s time for sleep. A melatonin supplement can be used to increase melatonin levels, especially if you’re in a different time zone and your brain hasn’t adjusted yet.
As outlined in our guide to reasons you can’t sleep, melatonin production may also be suppressed by blue light exposure, such as looking at electronics in the evening, so using a supplement can help restore adequate melatonin levels.
What are the side effects of taking melatonin?
Depending on your individual tolerance and the dose you’re using, melatonin can cause a variety of side effects, including nausea, dry mouth, headaches, vivid (and often scary) dreams, as well as sleepiness the next day.
Sources
- Fatemeh, G., Sajjad, M., Niloufar, R., Neda, S., Leila, S., & Khadijeh, M. (2022). Effect of melatonin supplementation on sleep quality: a systematic review and meta-analysis of randomized controlled trials. Journal of neurology, 269(1), 205–216. https://doi.org/10.1007/s00415-020-10381-w
- Cruz-Sanabria, F., Bruno, S., Crippa, A., Frumento, P., Scarselli, M., Skene, D. J., & Faraguna, U. (2024). Optimizing the Time and Dose of Melatonin as a Sleep-Promoting Drug: A Systematic Review of Randomized Controlled Trials and Dose-Response Meta-Analysis. Journal of pineal research, 76(5), e12985. https://doi.org/10.1111/jpi.12985
- Poza, J. J., Pujol, M., Ortega-Albás, J. J., Romero, O., & Insomnia Study Group of the Spanish Sleep Society (SES) (2022). Melatonin in sleep disorders. Neurologia, 37(7), 575–585. https://doi.org/10.1016/j.nrleng.2018.08.004
- Ashour A. M. (2024). The Effect of Melatonin Supplement on High Arterial Blood Pressure: An Overview from Clinicaltrials.gov. Journal of multidisciplinary healthcare, 17, 517–520. https://doi.org/10.2147/JMDH.S446521