Falling asleep and staying asleep are common struggles. After a busy day, it can be difficult to shut your mind off at night and go to bed. Even if you do fall asleep at a reasonable time, you may find yourself waking up in the middle of the night. Melatonin supplementation is one popular way to combat these challenges.
Your body’s natural response to darkness is to produce melatonin. This tells your body it’s time to wind down and get cozy in bed. However, if you’re struggling to fall asleep, there might be something amiss. Melatonin supplements can come in handy in such situations. A survey found that 56% of American adults use some method to manage sleep problems, with 21% turning to supplements like magnesium and melatonin.
Taking a melatonin supplement helps mimic your body’s natural response, making it an effective way to control your sleep cycle and tackle sleep disorders. Melatonin supplements are also useful in other ways, with research suggesting that they can help lower high blood pressure as well.
Given the many melatonin supplements available on the market — and how varied they are in terms of dose and ingredients — it’s important to carefully consider which ones are right for you. We advise looking at reputable brands that provide clear labeling and information to ensure that you’re making the right choice. Thankfully, we have the list to help you do just that.
How much melatonin can adults take?
Typical melatonin doses are between 1 and 5 milligrams, although some products go as high as 20 mg. Experts at the Cleveland Clinic recommend trying 1 mg of melatonin for a week, then increasing the dose by 1 mg each following week. Stop once you get to 10 mg (do not exceed 10 mg) or until the time it takes for you to fall asleep has decreased. Talk to your doctor about any dose concerns.
Here are the best melatonin supplements on the market, chosen by our vitamin experts.
Best melatonin supplements of 2025
Pros
- Nature Made supplements are always USP-verified and affordable
- One bottle is enough for 90 nights
Cons
- May take up to an hour to kick in
- Not intended for anyone younger than 18
Nature Made is one of the best vitamin supplement brands on the market, if not the best. All of its supplements are USP-verified, meaning that the products and facilities have been tested for toxins and contaminants and that the label is correct. Nature Made Melatonin tablets contain 5 mg of melatonin and 80 mg of calcium (as dibasic calcium phosphate), about only 6% of the daily recommended value of calcium. If you already take a multivitamin with calcium, this shouldn’t interfere. In addition, one tablet also contains sodium starch glycolate, magnesium stearate and croscarmellose sodium. Nature Made is free of added colors, preservatives, artificial flavors and gluten. Take one tablet about an hour before you go to bed. One bottle will last about 90 days.
Pros
- A great price for the number of tablets and amount of melatonin
- Bi-layer tablets for quick release and extended release later
Cons
- Not USP-verified
- Only enough for 60 nights
Nature’s Bounty has more than 50 years of experience in the supplements industry. The company is known for being affordable and accessible. The tablets in a bottle of Nature’s Bounty’s Melatonin are double-layered, meaning that the first layer of 2.5 mg of melatonin is fast-acting. The second layer of an added 2.5 mg of melatonin is intended for extended release. In addition to the melatonin, one tablet contains dicalcium phosphate, vegetable cellulose and less than 2% silica, triacetin, vegetable juice color, vegetable magnesium stearate and vegetable stearic acid. Nature Bounty’s 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 for about 60 nights.
Pros
- L-Theanine, chamomile, passionflower and lemon balm extracts are all proven to aid in relaxation and sleep
- Gummies are NSF-certified
Cons
- One bottle contains only enough for 25 nights
- Lower dose of melatonin
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 size 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 passionflower extract and 16 mg of lemon balm extract. Other ingredients include glucose syrup, beet sugar, water, gelatin, natural flavors, citric acid, coloring (from blueberry and carrot juices), pectin, vegetable oil and carnauba wax. They’re processed in a facility that makes 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 required.
Pros
- Only takes about 20 minutes to kick in
- No added sugar
Cons
- Not everyone will like the flavor
- With this high of a dose of melatonin, you have to be careful
Natrol is one of the most popular melatonin brands. One bottle of Natrol contains 100 tablets, enough for 100 nights. The fast-dissolving tablets don’t require any water. One serving contains 10 mg of melatonin and other added ingredients such as dextrose, microcrystalline cellulose, cellulose gum, crospovidone, maltodextrin, glyceryl behenate, sucrose esters, gum acacia, beetroot powder, silicon dioxide, sucralose and artificial flavor. The tablets are free of milk, egg, fish, shellfish, tree nuts, peanuts, soy, yeast and preservatives. This is the exact melatonin supplement that I sometimes use before bed. The only reason why these supplements aren’t the best overall is that they may not be for everyone. The flavor is similar to children’s cherry cough syrup so I make sure to always brush my teeth after taking one tablet. Natrol does offer an citrus flavor.
Pros
- These supplements are NSF-certified for sport
- In addition to melatonin, it contains only four other ingredients
Cons
- One of the more expensive on this list
- Only enough for 60 nights
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 are putting in your body from looking at the label. Thorne Melatonin contains 3 mg of melatonin and other ingredients including microcrystalline cellulose, hypromellose (derived from cellulose) capsule, calcium laurate and silicon dioxide. The capsules are free of artificial flavors, gluten, dairy and soy. This vegan supplement is to be taken at bedtime. One bottle will last about 60 nights.
Pros
- Vegan
- In addition to flavoring, only contains melatonin
Cons
- Lower dose of melatonin than others on this list
- Some people reported the bottles arriving broken or damaged
Liquid supplements are great for anyone who dislikes swallowing pills or artificial flavors of gummy vitamins. Now Liquid Melatonin comes in a pack of two 2.0 fluid-ounce bottles and requires about 20 drops a serving. Each bottle contains about 60 servings. The lower dose of 3 mg may require a second serving before bed. In addition to melatonin, the supplement also contains water, vegetable glycerin, fructose, xylitol (which is very harmful to pets so keep out of reach), organic cane alcohol (6%), natural orange extract (citrus sinensis), natural flavors, potassium sorbate (as 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 beverage. The flavor is citrusy, but reviewers have described the taste as unpleasant. Drinking something afterward is recommended.
Keep these factors in mind when searching for the best melatonin supplements for sleep.
Ingredients
You don’t want anything unnecessary added to your melatonin supplements, such as fillers or extra sugar. Always study the ingredients in any vitamin supplement and speak with your doctor before starting any supplements.
Dose
The amount of melatonin in your supplement can have a direct effect on how fast it takes you to fall asleep. The lowest dose of melatonin that will still help you fall asleep is 3 mg; 10 mg is the highest dose and experts say you shouldn’t go any higher than that.
Serving size
The serving size affects how long a bottle of melatonin will last. If you have a product with 50 gummies and have to take two gummies each night, this will only last you 25 days.
Form
Melatonin can come in tablet, capsule, gummy or liquid form. You should look for a form that fits your needs. For example, if you don’t want extra sugar in your vitamins, don’t buy gummy vitamins. If you don’t like swallowing pills, gummy vitamins may be the best option.
Verifications
Dietary supplements aren’t regulated by the FDA but there are a few verifications you can check for that will help you tell if the product you’re buying is safe to use.
Those verifications include:
All supplements on this list are 100% drug-free. They were chosen by my personal experience of taking melatonin supplements and my expertise in vitamin brands, pricing, ingredients and verification knowledge.
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