9 Best Melatonin Supplements of 2024, According to Registered Dietitians
Plus, medical professionals explain the health benefits and side effects of melatonin.
Medically reviewed by Rachel Lustgarten, M.S., R.D., C.D.N.
We've been independently researching and testing products for over 120 years. If you buy through our links, we may earn a commission. Learn more about our review process.
If you have trouble falling or staying asleep, you're not alone — it's reported that 50 to 70 million Americans deal with sleep disorders. But quality sleep plays a vital role in your overall health and well-being, from supporting healthy brain function to maintaining your physical health. It's no wonder that over 27% of Americans reach for melatonin as a sleep aid. Our registered dietitians in the the Good Housekeeping Institute Nutrition Lab evaluated 30 of the most popular melatonin supplements on the market to find the best melatonin supplements.
But does melatonin actually work, and what should you look for in a quality melatonin supplement? "Melatonin is a hormone that the pineal gland in the brain creates and releases in response to darkness or dim light," explains Sarah Silverman, PsyD, Clinical Health Psychologist and Behavioral Sleep Medicine Specialist. "It’s one of many major hormones involved in the process of sleep and regulates the timing of your sleep-wake cycle. The most powerful way to regulate melatonin is via consistent timing of your light exposure during the day (e.g., getting natural sunlight within the first 30 to 60 minutes after waking up) and keeping dim light in the evening before bed (e.g., reducing screens and blocking artificial blue light one to two hours before your bedtime)."
If deemed appropriate by your healthcare provider, melatonin may be beneficial for getting some quality shut-eye. But given that supplements are not approved by the U.S. Food and Drug Administration (FDA) prior to going to market, it's extra important to do your research to make sure that what is on the label is actually in the bottle.
Take note: Our nutrition pros stress that a supplement should do just that: supplement the diet, not replace high-quality, nutritious food and important healthy lifestyle practices. Check with your healthcare provider before starting any dietary supplement regimen.
Our top picks:
- Best overall: Thorne Melaton-3
- Best value: Nature Made Melatonin 3mg Tablets
- Best low-dose: Life Extension Melatonin 300 mcg
- Best extended release: Ritual Sleep BioSeries Melatonin
- Best spray: Klean ATHLETE Klean Melatonin
Pros
- NSF Certified for Sport
- Two-month supply per bottle
- Available in 3 mg and 5 mg
Cons
- 3 mg is the lowest dose available
Designed to support restful sleep and balance circadian rhythms, this supplement from leading brand Thorne serves up 3 milligrams of melatonin in each one capsule serving. If you're looking for something stronger, the brand also makes a 5 milligram capsule. Dr. Silverman recommends Thorne as well, and our nutrition experts appreciate that this melatonin supplement is NSF Certified for Sport, indicating that the product has been tested for compliance with label claims and to ensure the absence of more than 200 substances banned by major athletic organizations. Each bottle contains enough for a two month supply too. But take note that the brand does not make anything lower than 3 milligrams of melatonin, which is already on the higher side for dosing.
| Dosage | One capsule at bedtime |
| Melatonin per serving | 3 mg |
Nature Made Melatonin 3mg Tablets
Pros
- USP verified
- Affordable yet high-quality
- Very small tablet is easy-to-take
Cons
- May take up to an hour to kick in
A drug-free way to support rest, each tablet in this melatonin from Nature Made delivers 3 milligrams to help you fall asleep faster. It's a very small pill, making it easy to take, and one bottle provides a 240 day supply at a low price. But affordability doesn't sacrifice quality in this case. We like that the supplement is free from added colors and artificial flavors. Most importantly, it is United States Pharmacopeia (USP) verified, meaning it has passed rigorous testing to ensure quality and purity. The brand also makes an extra strength melatonin at 5 milligrams per serving, as well as a variety of melatonin gummies at varying doses.
| Dosage | One tablet one hour before bedtime |
| Melatonin per serving | 3 mg |
Pros
- Affordable and high-quality
- Third-party tested
- Also available in higher doses and other forms like liquids and gummies
Cons
- 300 mcg may not be enough for some
You may be tempted to reach for a higher dose melatonin supplement, but a lower-dose like this 300 micrograms option from Life Extension may be a more ideal place to start. Dr. Silverman says that the brain releases your own endogenous production of melatonin in picograms (smaller than micrograms), so the doses in milligrams that you can find at the drugstore are usually too much to provide a therapeutic benefit from a sleep perspective (that isn’t to say there’s a helpful placebo effect for many individuals). "Higher doses (e.g., 3 to 5 milligrams) may be fine for occasional jet lag, but they aren’t the best for daily use. This is why lower doses of melatonin (e.g., 300 micrograms) are actually more effective for chronobiotic purposes. In my experience, the lower the dose, the more therapeutic benefit for circadian rhythm issues."
Dr. Silverman also recommends Life Extension, and our pros appreciate that the brand not only makes 300 microgram capsules, but also a variety of higher doses and forms such as liquids and gummies too, so you can find a fit for whatever dosage you and your healthcare provider have deemed appropriate for you needs. Plus, the brand has exceptional quality standards and utilizes independent testing labs and third-party testing organizations to confirm product potency and purity.
| Dosage | One capsule, 30 to 60 minutes before bedtime |
| Melatonin per serving | 300 mcg |
Pros
- Three tablets in one vegan capsule
- Timed release to support a full night's sleep
- Clean Label Project Certified
Cons
- Only enough for 20 nights
- 5 mg melatonin may be too much for some
This three-in-one tablet in capsule from Ritual is designed to optimize melatonin release throughout the night to support a natural sleep-wake cycle. The first tablet is formulated with 1 milligram of instant-release melatonin to support falling asleep. The second tablet is formulated with 3 milligrams of extended-release melatonin to support restful sleep. The third tablet adds a low 1 milligram dose of melatonin that tapers off into the morning.
Sleep Bioseries Melatonin utilizes melatonin sourced from Italy and is also Clean Label Project Certified, which means the product is independently tested for over 200 environmental contaminants and harmful chemicals like heavy metals, pesticide residues, plasticizers and antibiotic residues. The brand also has traceable sourcing and high testing standards. But keep in mind that one vegan capsule provides 5 milligrams of melatonin, which is on the higher side and may be too much for some individuals. Take note that the container is quite small and only has enough capsules for 20 nights.
| Dosage | One capsule, one hour before bedtime |
| Melatonin per serving | 5 mg |
Pros
- Easy-to-take spray form
- NSF Certified for Sport
- Vegan and GMO-free
Cons
- No options lower than 1.5 mg melatonin per spray
Forget large pills or messy droppers — it doesn't get much easier than a spray for taking melatonin in the evenings. We like this choice from reputable brand Klean Athlete since it is NSF Certified for Sport, meaning it has been third-party tested for purity, potency and safety. Each spray offers 1.5 milligrams of melatonin, and the flavors come from natural sources. It has a pleasant raspberry lemonade flavor and is GMO-free, formulated without wheat, gluten or artificial coloring, flavoring or sweeteners. This option is even a vegan solution, and there is nearly a two month supply per bottle.
| Dosage | Two sprays before bedtime |
| Melatonin per serving | 3 mg for two sprays (1.5 per spray) |
Pros
- Tasty and easy-to-take gummy form
- NSF Contents Certified
- Also comes in larger pouches for more servings
Cons
- Contains gelatin
Do you prefer gummies over a pill? These sleep gummies from OLLY contain 3 milligrams of melatonin, complimented by a few other ingredients to support a healthy sleep cycle including L-theanine (an amino acid that encourages calmness), plus botanicals like chamomile, passionflower and lemon balm to help sooth and relax. They have a sweet blackberry flavor with a hint of mint, and get their color from carrot and blueberry juices.
Most importantly, our registered dietitians point out that these sleep gummies are NSF Contents Certified, meaning they have been independently tested and certified to meet rigorous standards for quality, safety and label claims. The basic container only has a 25 serving supply, but the brand offers larger pouches for up to 60 servings. If you are vegan, take note that these gummies contain gelatin.
| Dosage | Two gummies 30 minutes before bedtime |
| Melatonin per serving | 3 mg |
Pros
- Tested for over 125 pesticides
- Certified Vegan
- Can be taken on an empty stomach
Cons
- Only 27 servings per container
Vegan gummies can be hard to come by in the supplement space, but this melatonin from MegaFood is crafted without high-fructose corn syrup, gelatin or added flavors. A two gummy serving only has two grams of sugar and offers up 3 milligrams of melatonin. You can take these gummies on an empty stomach and we like that the berry flavor comes from organic wild blueberries and tart cherries.
The brand has strict internal quality standards and tests products, including this melatonin, for over 125 pesticides and herbicides. The product is also Non-GMO Project Verified, Glyphosate Residue Free and Certified Vegan. But there are only 27 servings per container, so you may have to replenish before month's end.
| Dosage | Two gummies 20-30 minutes before bed |
| Melatonin per serving | 3 mg |
Pros
- Affordable yet high quality
- 120 day supply per bottle
- Lozenges are tasty and easy to take
Cons
- High internal quality standards, but not third party tested
Melatonin comes in all different shapes and sizes. If you don't like to swallow a large capsule and would rather avoid chewing on a gummy, these lozenges from GNC may be just what you need. Each vegetarian lozenge offers 1 milligram of melatonin in a tasty cherry flavor from natural and organic flavors. Just dissolve the lozenge slowly under your tongue before swallowing. It's an affordable choice as well and each container has a 120 day supply so you won't run out anytime soon. GNC has high quality control and safety standards for their products as well, but this product itself is not third-party tested. That being said, we still feel confident recommending this product as the brand is committed to rigorous internal testing.
| Dosage | One lozenge before bedtime; allow it to dissolve slowly under the tongue before swallowing |
| Melatonin per serving | 1 mg |
Pros
- Liquid form can be taken directly or dissolved in beverage
- Free from artificial flavors, synthetic dyes or preservatives
- Strict quality control standards
Cons
- Only 15 servings per container
If pills, gummies and lozenges aren't ideal for you, a liquid supplement can be a potential solution. This easy to take liquid melatonin from Natrol, another popular brand in the melatonin space, provides 1 milligram per serving. It has a balanced berry flavor and is made without artificial flavors or sweeteners. The liquid is also free from preservatives and synthetic dyes. You can take the liquid directly or dissolve it in water, but at four droppers per dose this small container only has 15 servings.
Natrol has strict quality standards and tests every lot of finished products to ensure safety, quality, strength, composition and consistency. They also enlist NSF International to review their manufacturing facilites and processes on an annual basis to ensure they are following Good Manufacturing Practices (GMP). Natrol also has been recognized by ConsumerLab.com for their top rated melatonin products.
| Dosage | Four droppers 30 minutes before bedtime |
| Melatonin per serving | 1 mg |
How we evaluate melatonin supplements
Our registered dietitians in the Good Housekeeping Institute Nutrition Lab rigorously evaluate supplements based on nutritional expertise, ingredients and third-party testing data.
When researching melatonin supplements, we looked for highly rated options from reputable companies with strict quality control standards. When evaluating the products, we considered dosage, serving size, price, servings per container, ingredients, form and whether or not you can take the vitamin with or without food. We looked at over 30 different melatonin supplements and aimed to provide options for a variety of personal preferences and price points.
We prioritized recommendations that have been tested for purity, potency and safety by a credible third-party organization, as well as products with strict internal quality control standards. We reviewed marketing claims, ingredient lists and product quality. Since the U.S. Food and Drug Administration (FDA) does not approve dietary supplements for safety and effectiveness prior to going to market, it's incredibly important to thoroughly research each supplement you add to your regimen and speak with your doctor before purchasing.
What to look for when choosing a melatonin supplement
There are countless different types of melatonin supplements to choose from. Consider the following factors when making your selection:
✔️ Type: Melatonin supplements come in all different forms, including capsules, lozenges, gummies, liquids and even sprays. Some offer an extended release as well. This ultimately comes down to personal preference and what is best suited for your needs.
✔️ Dose: Most melatonin in the supplement aisle ranges from 3 to 5 milligrams, which is already on the higher side. Speak with your healthcare provider to help determine what dose is appropriate for you.
✔️ Price: Keep in mind that some supplements offer higher dosages per pill, so take a look at the total dose and how many pills you'll have to take daily based on your healthcare provider's recommendation to determine if the price is in your budget.
✔️ Quality: Check the ingredients to ensure there are no artificial additives in the supplement itself. Dr. Silverman also explains that most melatonin products are not well-regulated here in the U.S. "Many melatonin products contain additives and fillers, so you can’t be too sure of what you’re getting in terms of quality or purity (unless third party tested by GMP and/or NPA, for example)." Look for brands like many of the ones in this article that are third-party tested for purity, potency and safety from credible institutions, such as USP or NSF, to ensure quality standards, and that what is on the product label is, in fact, what you'll be consuming.
What is melatonin and what does it do?
"Melatonin is a hormone that your body produces. It kicks in at night and produces drowsiness so you can fall asleep," explains Samantha Cassetty, MS, RD, nutrition and wellness expert and co-author of Sugar Shock. "Many people take supplemental melatonin to help with sleep problems."
In regards to how melatonin works in the body, Dr. Silverman adds that melatonin is suppressed in the morning (in response to natural sunlight) and gradually released in the evening (in response to darkness or dim light). This is why your body craves bright days and dark nights for optimal sleep and circadian health, but she notes that your body may produce the “darkness hormone” in a different pattern during the winter time. "This doesn’t mean you produce less natural (endogenous) melatonin," Dr. Silverman says. "Because of the decrease in natural light and increase in longer periods of darkness, natural melatonin levels may change and have temporary effects on sleep and mood. It is common for many folks to experience changes in sleep quality over the winter months as a result."
What are the health benefits of melatonin?
"There’s good evidence that melatonin can help reduce jet lag, and it’s also helpful for certain sleep disorders," Cassetty says. "Research also suggests that when taken before a surgical procedure, melatonin can reduce anxiety. Even though it’s popular to take melatonin for general sleep difficulties, there isn’t a lot of support for using it this way. For example, an early study found that it only helped people fall asleep about 12 minutes faster and didn't seem to help them sleep any longer."
But melatonin may have other promising benefits. "Melatonin has also been shown to have strong immune boosting benefits and anti-aging effects," Dr. Silverman says. "It’s a multi-purpose master hormone, signaling many different processes in your body. Some studies suggest that melatonin may be helpful for individuals with seasonal depression, autoimmune disorders (e.g., rheumatoid arthritis), some cancers or in older adults with neurodegenerative diseases (e.g., Parkinson's). Melatonin may also be beneficial for eye health, particularly in older adults."
Are there any negative effects of taking melatonin?
"Some potential negative side effects include sleepiness, headache, dizziness, nausea, stomach cramps and mood changes," explains Megan Meyer, PhD, a Science Communication Consultant based in Durham, NC. But most common negative effects are unpleasant side effects in the short term, Dr. Silverman says. "If you take too much melatonin for your body’s needs, or you take it at the wrong time based on the timing of your sleep-wake cycle, you may experience drowsiness, grogginess, fatigue or potentially delayed reaction times during the day."
While you may think that melatonin taken in high doses may be beneficial, it is likely not going to be an effective sleep aid, especially for long-term use, according to Dr. Silverman. "Melatonin when taken for other health purposes may be beneficial for certain individuals due to its anti-inflammatory properties, but more research is needed in this area."
When should you take melatonin?
This ultimately varies on an individual basis, and Dr. Silverman advises speaking with a sleep specialist to determine when is best for you since the dose and timing of when you take melatonin is important, as there are likely to be different effects on sleep timing and sleep quality. "Melatonin supplements have two primary uses: 1) as a sleep aid/hypnotic (e.g., taken 30 minutes before bedtime); and 2) as a chronobiotic (e.g., taken 4 to 6 hours before your desired bedtime to advance your circadian rhythm)."
Before you head to the supplement aisle, Dr. Silverman recommends trying non-medication or behavioral sleep strategies first since there’s a lot you can do to improve your sleep quality. "This is likely to be more effective than taking exogenous melatonin. But if after a couple of months you’re not noticing much of an improvement, speak with your doctor or seek out a sleep specialist to discuss a short-term trial of melatonin if appropriate."
How much melatonin should you take?
"Many people will see a benefit with 1 to 3 milligrams, but many supplements have three times that amount," Cassetty explains. "So, you want to be careful when choosing a supplement. Start off with a low dose, and if needed, gradually increase the dose." Your best bet is to speak with your healthcare provider to determine appropriate dosage for your needs. Dr. Silverman even advocates for starting with a very low dose such as 300 microgram.
What happens if you take too much melatonin?
"At high doses, there’s an increased risk for morning grogginess and vivid dreams/nightmares, among other side effects," Dr. Silverman explains. "Other common side effects at higher doses may include: drowsiness, headaches, dizziness, nausea, nightmares, vivid dreams, irritability and increased anxiety."
She adds that melatonin is actually regarded as medicine in other countries like the UK, Japan, Thailand, and Australia (melatonin is prescription only), but in the U.S. you can get it anywhere and there is a huge market for this supplement. It's common for many melatonin products to have major discrepancies between what is marketed on the label and what is actually in the product, which is why it is extra important to ensure that your melatonin supplement has been third party tested for purity, potency and safety.
Is melatonin safe for long-term use?
"Safety information on long-term use of melatonin is lacking, with the available evidence showing that melatonin is generally safe for adults for up to three months," Dr. Meyer says. But Cassetty adds that there are plenty of behavioral and lifestyle strategies to try instead or in addition to taking the supplement. "Cognitive behavioral therapy (CBT) helps you implement specific behavioral changes to support better sleep, and it’s been shown to be very effective for insomnia."
Stefani (she/her) is a registered dietitian, a NASM-certified personal trainer and the director of the Good Housekeeping Institute Nutrition and Fitness Lab, where she oversees all nutrition and fitness-related content, testing and evaluation. She holds a master’s degree in clinical nutrition from New York University, as well as advanced certifications as a Women's Fitness Specialist and a Behavior Change Specialist. Stefani is dedicated to providing readers with evidence-based content to encourage informed food choices and healthy living. She is an avid CrossFitter and a passionate home cook who loves spending time with her big fit Greek family.
Rachel Lustgarten (she/her), M.S., R.D., C.D.N., is a registered dietitian in clinical practice in New York City. Her primary area of focus is medical nutrition therapy and weight control. Rachel’s passion is sharing her knowledge and expertise of food and nutrition’s role in overall health and wellness. She co-hosts the weekly “Primary Care Medicine” show on SiriusXM Doctor Radio, interviewing expert guests and fielding listener calls and questions about hot topics in health and nutrition. She served as a clinical dietitian at the Comprehensive Weight Control Center at Weill Cornell Medicine and served as an Advisor to the Weill Cornell’s Women’s Nutrition Connection monthly newsletter for 10 years. Rachel received a Master’s degree in Clinical Nutrition from New York University, graduating with honors.
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