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According to the Centers for Disease Control and Prevention (CDC), about 1 in 3 Americans don’t get enough sleep. Others may experience poor sleep or insomnia. But melatonin, a widely available supplement, may help with several sleep issues (1).

A 2022 review that included 23 randomized control trials found that melatonin supplements had a positive effect on sleep quality in adults, including those with sleep disorders (2).

If you’re on the hunt for a quality melatonin supplement, consider one of these top choices. We’ve broken them out by type of melatonin supplement so you can choose from gummies, tablets, capsules, sprays, powders, and more.

Keep reading for our picks of the 16 best melatonin supplements.

When selecting the best melatonin supplements, we considered the following factors:

  • Ingredient transparency: Packaging for all products on our list states exactly what’s in each dose.
  • Customer reviews: All these products have mostly positive reviews on retail sites.
  • Quality testing: We chose products that are tested throughout the manufacturing process to ensure purity and potency, ideally by a third-party organization.

We also aimed to choose supplements with a variety of price points, application methods, ingredients, and flavors.

Why you should trust us

Every brand and product on our list has been vetted to ensure that it aligns with Healthline’s brand integrity standards and approach to well-being. Each product in this article:

  • adheres to allowable health claims and labeling requirements, per Food and Drug Administration (FDA) regulations
  • is manufactured in facilities that adhere to current good manufacturing practices (CGMPs) established by the FDA (3)
  • is produced by a medically credible company that follows ethical, legal, and industry best standards
  • is made by a company that provides objective measures of trust, such as having its supplements validated by third-party labs

A note on price

General price ranges are indicated below with dollar signs ($–$$$$). One dollar sign means the product is rather affordable, whereas four dollar signs indicate a higher cost.

Generally, prices range from $0.03–$1.67 per serving, or $12.39–$49.95 per container, though this may vary depending on where you shop.

Pricing guide

  • $ = under $0.20 per serving
  • $$ = $0.20–$0.50 per serving
  • $$$ = 0.51–$1.00 per serving
  • $$$$ = over $1.00 per serving

Best overall

Pure Encapsulations Melatonin

  • Price: $$
  • Serving size: 1 capsule
  • Melatonin per serving: 3 mg
  • Who it may be best for: people who prefer hypoallergenic supplements

Pure Encapsulations melatonin capsules are our pick as the best overall because they’re third-party tested and suitable for most healthy adults, including anyone who has food allergies or tends to be sensitive to supplements and vitamins (4).

The company omits magnesium stearate, gluten, hydrogenated fat, artificial sweeteners and colors, and GMOs from its formulations.

These melatonin capsules are also vegan and vegetarian.

Pros

  • third-party tested
  • suitable for people with food allergies
  • vegan-friendly

Cons

  • not ideal for people who cannot swallow pills or dislike doing so

Best gummy

Olly Sleep

  • Price: $$$
  • Serving size: 2 gummies
  • Melatonin per serving: 3 mg
  • Who it may be best for: people who prefer gummies

These tart and tasty blackberry-flavored gummies melt in your mouth. On Amazon, more than 44,000 customers have given them an average of 4.5 out of 5 stars.

In addition to 3 mg of melatonin, each gummy contains chamomile, lemon balm, and L-theanine, an amino acid that promotes calmness and relaxation.

These gummies are NSF-certified, which indicates that the supplement company complies with strict procedures and standards established by NSF, including extensive product testing (5).

Pros

  • NSF-certified
  • naturally sweetened
  • easy to take

Cons

  • 2 grams of added sugar per serving
  • not suitable for vegans or vegetarians

Best advanced-strength gummy

Vicks ZzzQuil PURE Zzzs

  • Price: $$$
  • Serving size: 2 gummies
  • Melatonin per serving: 6 mg
  • Who it may be best for: people who need a higher dose and prefer gummies

These blackberry-vanilla gummies contain 6 mg of melatonin per 2-gummy dose. The formula also contains small amounts of other ingredients that may help promote restful sleep, such as valerian root (6).

However, be aware that both melatonin and valerian pose some risks. For instance, people who are pregnant shouldn’t take valerian. Always ask your doctor about potential interactions with medications you’re taking (7).

Pros

  • free of gluten, lactose, and gelatin
  • easy to take

Cons

  • contains 5 grams of added sugar per serving
  • contains artificial colors, which some people may prefer to avoid
  • not third-party tested

Best for vegans

HUM Nutrition BEAUTY zzZz

  • Price: $$
  • Serving size: 1 tablet
  • Melatonin per serving: 3 mg
  • Who it may be best for: people who follow a vegan diet

These are vegan tablets, so they’re ideal for anyone on a strict plant-based diet. Each tablet contains 3 mg of melatonin in addition to 10 mg of vitamin B6, which is necessary for melatonin production in your body (8).

The tablets also contain 63 mg of calcium because research indicates that it may play a role in a person’s ability to fall asleep (9, 10).

These tablets are non-GMO, soy-free, and gluten-free and contain no artificial preservatives.

Amazon reviewers give this product an average of 4.2 out of 5 stars, and several reviewers say they woke up fewer times and had an easier time getting to sleep after taking it.

Pros

  • third-party tested
  • vegan-friendly
  • non-GMO
  • gluten-free

Cons

  • not suitable for people who cannot swallow pills or dislike doing so

Best fast-dissolve tablets

Natrol Melatonin Sleep

  • Price: $
  • Serving size: 1 tablet
  • Melatonin per serving: 5 mg
  • Who it may be best for: people who prefer quick-dissolving tablets

A favorite on Amazon and at Walmart and Costco, this product has received hundreds of glowing reviews.

Reviewers say it has excellent value for the price and works quickly without causing lasting grogginess. Each tablet contains 5 mg of melatonin, though the company also offers versions with 1, 3, and 10 mg of melatonin per dose.

This product is USP-verified, which indicates that it contains the ingredients listed on the label, was produced according to the CGMPs, and does not contain harmful levels of contaminants (11).

Pros

  • USP-verified
  • vegetarian-friendly
  • available in multiple sizes and strengths
  • affordable

Cons

  • contains artificial flavors and an artificial sweetener, which some people may prefer to avoid

Best with natural ingredients

Future Kind Vegan Sleep Aid

  • Price: $$$
  • Serving size: 2 capsules
  • Melatonin per serving: 3 mg
  • Who it may be best for: people following a vegan lifestyle who prioritize a product made with natural ingredients

Two capsules of this sleep aid contain 3 mg of melatonin in addition to other potentially sleep-promoting ingredients.

Each dose contains 200 mg of L-theanine, which has been shown to help reduce stress — something we all know can inhibit our sleep (12).

This product also contains 150 mg of the amino acid 5-hydroxytryptophan (5-HTP). Your body converts 5-HTP to serotonin, which may help you sleep better (13).

Future Kind’s website states that all its products undergo third-party testing.

This product also contains valerian root, chamomile, passionflower herb, hops flower extract, and lemon balm leaf powder. The company takes pride in choosing natural ingredients over synthetic ones.

Pros

  • third-party tested
  • vegan-friendly
  • made from natural ingredients
  • eco-friendly packaging and carbon-neutral shipping
  • gluten-free

Cons

  • not suitable for people who cannot swallow pills or dislike doing so

Best chewable

MidNite Sleep Health

  • Price: $$
  • Serving size: 1 tablet
  • Melatonin per serving: 1.5 mg
  • Who it may be best for: people who prefer chewable tablets or need a smaller dose of melatonin

These cherry-flavored chewable tablets offer an alternative to capsules and gummies. In addition to 1.5 mg of melatonin, each tablet includes other sleep-friendly ingredients such as lemon balm, chamomile, and lavender.

Customers say the formula doesn’t leave them feeling groggy in the morning. Others mention using it to help them cope with jet lag and shift work.

Pros

  • vegan-friendly
  • gluten-free
  • easy to take

Cons

  • not third-party tested
  • contains the artificial sweetener sucralose, which some people prefer to avoid

Best budget-friendly

Nature Made Melatonin 5 mg

  • Price: $
  • Serving size: 1 tablet
  • Melatonin per serving: 5 mg
  • Who it may be best for: people on a budget

Available in 5-mg or 3-mg tablets, this product carries the USP seal. It’s made with simple ingredients and contains no artificial colors, flavors, or preservatives.

While we give it two dollar signs instead of one because the bottle costs more than $10, the bottle includes ninety 5-mg tablets, making this a good budget buy.

Users say this product helps them fall asleep within 30 minutes. Some use a pill splitter to take a lower dose on some nights.

Pros

  • USP-verified
  • affordable
  • gluten-free

Cons

  • not suitable for people who cannot swallow pills or dislike doing so

Best advanced-strength tablets

Natrol Melatonin Advanced Sleep

  • Price: $
  • Serving size: 1 tablet
  • Melatonin per serving: 10 mg
  • Who it may be best for: people who prefer high dose melatonin products

This is another product from Natrol. Each of these tablets contains 10 mg of melatonin, meaning you have to take only one tablet to reach the maximum daily dose.

The addition of vitamin B6 helps support the body’s natural melatonin production (8).

Many reviewers cite the high dose and time-release formula as effective in helping them fall and stay asleep.

Pros

  • USP-verified
  • vegetarian-friendly
  • affordable

Cons

  • not appropriate for people who can’t swallow pills or dislike doing so
  • high dose may not be appropriate or necessary for everyone

Best liposomal spray

Quicksilver Scientific Liposomal Melatonin

  • Price: $$
  • Serving size: 1 pump
  • Melatonin per serving: 1 mg
  • Who it may be best for: people who prefer liquid supplements with limited ingredients

This supplement spray comes in a sleek pump bottle. One pump delivers 1 mg of melatonin, but you can up the dose as needed.

“Liposomal” refers to the method of delivery. In this case, the melatonin is encased in a small, fat-like particle that allows your body to absorb it more easily (14).

Quicksilver Scientific is CGMP-certified. The company also states that it regularly conducts third-party lab testing on its products.

Pros

  • third-party tested
  • vegan-friendly
  • tested gluten-free
  • tested allergen-free
  • easy to take

Cons

  • none

Best for athletes

Onnit Instant Melatonin

  • Price: $$
  • Serving size: 6 sprays
  • Melatonin per serving: 3 mg
  • Who it may be best for: people participating in competitive sports

If you participate in competitive sports, then Onnit Instant Melatonin could be a good option.

The spray is unique in that it is Informed Sport certified, meaning it’s free of more than 270 substances banned by many major athletics organizations (15).

Six sprays equals a 3-mg dose, but Onnit recommends starting smaller, with 1 or 2 sprays, to see if that’s effective first.

One benefit of sprays: They give you slightly more control over the dose. So, if a standard 3-mg dose isn’t doing the trick, you can increase your dose without having to double it (as you would when taking more tablets or gummies). Rather, you can experiment with something in between.

Pros

  • Informed Sport certified
  • easy to take

Cons

  • unclear whether it’s suitable for those following specialty diets, such as vegan or gluten-free

Best lozenges

Life Extension Lozenges

  • Price: $$
  • Serving size: 1 lozenge
  • Melatonin per serving: 3 mg
  • Who it may be best for: people who prefer dissolvable lozenges

This bottle comes with 60 vegetarian lozenges that each contain 3 mg of melatonin.

They are gluten-free and non-GMO certified. All Life Extension products are NSF-certified.

Fun fact: They also meet Amazon’s certification for compact design, meaning the product is packed without excess air to help reduce the carbon footprint of packaging and shipping.

Pros

  • NSF-certified
  • vegetarian-friendly
  • available in peppermint and orange flavors
  • gluten-free

Cons

  • some complaints that the lozenges take too long to dissolve

Best melatonin liquid

NOW Liquid Melatonin

  • Price: $
  • Serving size: 0.9 mL
  • Melatonin per serving: 3 mg
  • Who it may be best for: people who prefer liquid supplements

Liquid melatonin offers the benefit of fast absorption. This product is non-GMO and vegan-friendly. Customers describe the flavor as mild and citrus-like but sweet.

One downside of this product is that it doesn’t come with a dropper to measure the liquid. If you have a 1/4-teaspoon measuring spoon, you can use it to measure out the 0.9-mL dose.

NOW is a CGMP-certified company.

Pros

  • vegan-friendly
  • non-GMO
  • easy to take
  • affordable

Cons

  • not third-party tested
  • doesn’t come with a dropper

Best melatonin powder

Beam Organics Dream Night-Time Powder

  • Price: $$$$
  • Serving size: 1 scoop (3.25 grams)
  • Melatonin per serving: 3 mg
  • Who it may be best for: people who prefer powdered supplements or are following a keto diet.

If cozying up at night with hot chocolate sounds up your alley, then Beam’s Dream Powder may appeal to you. Instead of lots of sugar, it contains healthy ingredients intended to help you sleep better.

In addition to 3 mg of melatonin, each scoop contains 20 mg of nano hemp particles, 350 mg of reishi powder, 300 mg of L-theanine, and 31 mg of magnesium.

Each ingredient plays a role in promoting better sleep. For example, magnesium is important for managing stress and sleep quality (16).

Beam’s website states that all of its products are third-party tested.

Pros

  • third-party tested
  • gluten- and dairy-free
  • no sugar added
  • keto-friendly

Cons

  • expensive

Best for menopause

Kindra Sleep Enhancing Supplement

  • Price: $$$$
  • Serving size: 1 capsule
  • Melatonin per serving: 2 mg
  • Who it may be best for: people experiencing menopausal symptoms

Kindra’s Sleep Enhancing Supplement is formulated specifically to also address the most common menopause symptoms. In addition to 2 mg of melatonin, each capsule contains 100 mg of French Maritime Bark Extract (also known as Pycnogenoll).

Some research supports the use of Pycnogenoll for reducing menopausal symptoms such as vaginal dryness and hot flashes (17).

Each capsule also contains 125 mg of ashwagandha, which may help reduce stress and anxiety that gets in the way of your precious sleep hours (18).

Pros

  • vegan-friendly
  • certified cruelty-free
  • gluten-free

Cons

  • not third-party tested
  • not suitable for people who can’t swallow pills or dislike doing so
  • expensive

Best subscription

Proper Sleep + Restore

  • Price: $$$$
  • Serving size: 2 capsules
  • Melatonin per serving: 3 mg
  • Who it may be best for: people who prefer the convenience of a subscription service

Proper capsules contain extended-release melatonin, ashwagandha, valerian root, rafuma leaf extract, tart cherry extract, and GABA.

Ashwagandha and valerian are more commonly touted for their sleep-promoting qualities. But less commonly talked about is tart cherry extract, which is a natural source of melatonin. GABA is an amino acid that promotes relaxation. Your body also produces it naturally (19).

One cool bonus of signing up for a Proper subscription is the complimentary sleep consultation with a sleep coach.

Pros

  • third-party tested
  • vegan-friendly
  • gluten-free
  • major allergen-free

Cons

  • additional $5 shipping fee if purchased without a subscription
  • expensive

Here’s a quick look at how our top picks compare:

Price rangeMelatonin dose per servingThird-party testedWho it’s best for
Pure Encapsulations Melatonin$$3 mgyespeople who prefer hypoallergenic supplements
Olly Sleep$$$3 mg yespeople who prefer gummies
Vicks ZzzQuil PURE Zzzs$$$6 mgnopeople who prefer gummies
HUM Nutrition BEAUTY zzZz$$3 mgyespeople who prefer tablets and those who follow a vegan diet
Natrol Melatonin Sleep$5 mgyespeople who prefer quick-dissolving tablets
Future Kind Vegan Sleep Aid$$$3 mgyespeople who prefer vegan tablets
MidNite Sleep Health$$1.5 mgno people who prefer chewable tablets
Nature Made Melatonin 5 mg$5 mgyespeople on a budget
Natrol Melatonin Advanced Sleep$10 mgyespeople who prefer tablets and high dose melatonin products
Quicksilver Scientific Liposomal Melatonin$$1 mgyespeople who prefer liquid supplements with limited ingredients
Onnit Instant Melatonin$$3 mgyespeople participating in competitive sports
Life Extension Lozenges$$3 mgyespeople who prefer dissolvable lozenges
NOW Liquid Melatonin$3 mgnopeople who prefer liquid supplements
Beam Organics Dream Night-Time Powder$$$$3 mgyespeople who prefer powdered supplements
Kindra Sleep Enhancing Supplement$$$$2 mgnopeople who are going through menopause
Proper Sleep + Restore$$$$3 mgyespeople who prefer the convenience of a subscription service

Melatonin is a hormone that your brain naturally produces. It helps regulate your day-night rhythm, also known as your circadian rhythm, by making you feel sleepy when it’s dark. It’s involved in other processes as well, including blood pressure regulation (20).

Melatonin supplements are usually synthetic, but they can also be extracted from animals or other organisms. When you take melatonin supplements, they work the same way as the naturally occurring version of the hormone (21).

The FDA considers melatonin a dietary supplement. The FDA regulates dietary supplements, but not as strictly as it does pharmaceuticals (22).

Unfortunately, not all supplement brands are trustworthy. This is why consumers should purchase supplements only from trusted brands that produce safe, high quality supplements.

In addition to factors such as price, flavor, route of administration, and dose, it’s important to assess the product label and packaging.

Look for the following:

Not all melatonin supplements are the same. Read and follow the label carefully. If you’re not sure what to do, ask a pharmacist for instructions on how to take melatonin.

Doses of melatonin used in research studies are 0.1–10 mg, administered up to 2 hours before bedtime. It’s best to start with a lower dose and work your way up to a higher dose if needed (23).

Little is known about the long-term effects of taking melatonin. If you find that you have to take it most nights for more than 1 month, you should talk with a healthcare professional to rule out underlying sleep disorders or other health conditions that may be affecting your sleep.

Short-term melatonin use is safe for most people. However, at higher doses, it may lead to side effects such as (23):

  • headaches
  • dizziness
  • nausea
  • drowsiness

People who are pregnant or nursing should not use melatonin. People with certain health conditions, including rheumatoid arthritis and conditions that impact the kidneys, should not take melatonin without clearing it with a healthcare professional first (23).

Melatonin can interact with other drugs and supplements. If you’re taking over-the-counter or prescription medication or other supplements, it’s especially important to talk with your doctor before taking melatonin.

Is melatonin safe for long-term use?

According to the National Center for Complementary and Integrative Health, more research is needed to determine whether melatonin is safe for long-term use (21).

If you find that you’re relying on nightly doses, it may be more effective to talk with a healthcare professional about any potential underlying sleep disorders or health conditions that may be the root cause.

What type of melatonin supplement is best?

In short, it depends on what you’re looking for.

Each form has pros and cons. Capsules and tablets have a longer shelf life than other forms. However, liquids and powders may be easier for some people to take.

When should I take melatonin?

Studies evaluating the effects of melatonin on sleep have administered melatonin up to 2 hours before bedtime. It’s best to follow the instructions on the supplement label (23).

Melatonin has a half-life of 1–2 hours, depending on the formulation. The half-life is the time required for the amount of a substance in the body to be reduced by half (23).

Who shouldn’t take melatonin?

The National Institutes of Health cautions that there’s a lack of research on the effects of melatonin during pregnancy and breastfeeding, so those who are pregnant or nursing may want to avoid melatonin supplements (23).

Melatonin is also not recommended for those with certain medical conditions, such as kidney disease. Those with epilepsy and those taking blood thinners should discuss potential medication interactions with their doctor. You can read more about potential interactions here.

Melatonin is a hormone that makes you feel sleepy when it’s dark outside. Taking a melatonin supplement may improve sleep quality.

There are hundreds of melatonin supplements on the market, including capsules, tablets, gummies, liquids, and sprays. It’s important to evaluate the manufacturer’s claims critically when shopping for a supplement.

Always ask a doctor or pharmacist if you’re not sure whether a product is right for you or how to use it. Consult a healthcare professional before trying any new supplement.