Best Melatonin Supplements (2025): Don’t Sleep On These Expert-Tested Picks
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As an athlete and Olympian, I know that sleep is important for recovery and focus, and it seems other people are waking up to the idea. According to an in-house supplement trends study performed last year, sleep supplements have been gaining traction in the market, with interest in melatonin in particular rising nearly 700% since 2010.
With the rising interest in adding the best melatonin supplements to your supplement stack, it’s important to note that it should be a last step, not a first step, in improving your sleep quality. “Start off with a consistent sleep schedule, limit your screen use about an hour before bed, and wind down with a low-stimulation activity,” suggests exercise physiologist and registered dietitian Chris Mohr, Ph. D, RD. “If that doesn’t help after a few weeks, then melatonin might be worth a try.”
Our fitness experts on the Garage Gym Reviews team—filled with certified nutrition coaches, personal trainers, and fitness experts—researched and tested out top melatonin supplements on the market, scoring each product on factors like:
- Price per serving
- Taste and swallowability
- Third-party testing
- Formulation
I also talked with GGR panel experts Chris Mohr and Dr. Raj Dasgupta, MD, FACP, FCCP, FAASM, about the potential benefits and risks of melatonin as a supplement. If you’re looking for some restful sleep, consider these picks of the top melatonin supplements to help with your sleep issues.
Medical disclaimer: This article is intended for educational and informational purposes only. It is not intended as a substitute for medical advice. For health advice, contact a licensed healthcare provider.
Best Melatonin Supplements
- Best Melatonin Overall: Life Extension Melatonin 6-Hour Timed Release
- Best Melatonin for Athletes: Transparent Labs Sleep Aid & Recover
- Best Fast-Acting Melatonin: Nutricost Melatonin Gummies
- Best Melatonin Gummy: OLLY Sleep
- Best Advanced-Strength Melatonin: Thorne Melaton-5
- Best Budget Melatonin: Nature Made Melatonin 3 mg
- Best Liquid Melatonin: NOW Foods Liquid Melatonin
- Best Low-Dose Melatonin: Pure Encapsulation Melatonin 0.5 mg
- Best Vegan-Friendly Melatonin: Cymbiotika Sleep
Best Melatonin Overall: Life Extension Melatonin 6-Hour Timed Release
Good for: An all-around melatonin supplement that’s effective and easy to take
Life Extension’s sustained-release melatonin delivers gradual nighttime support that’s especially helpful for people with trouble staying asleep. With 3 milligrams of melatonin delivered gradually over 6 hours, it can help keep people in restful sleep. It’s not ideal if you want a faster-acting sleep supplement, but it’s a standout for those looking for overnight consistency.
Our best overall pick for melatonin supplements goes to Life Extension Melatonin 6-Hour Timed Release because it is almost everything you’d want out of a melatonin product—third-party tested, inexpensive, and simple to use. One serving is a small tablet, which is easy to swallow and earns a 5 out of 5 for swallowability from our product tester—me.
The tablet itself is very small, like an ibuprofen tablet. I think that people who struggle with pills won’t have too much of an issue with this melatonin supplement. The tablet is also vegetarian-friendly and tasteless, so it gets a 5 out of 5 for its flavor, or lack thereof.
Life Extension has a simple formulation with three milligrams of melatonin in each serving and no other active ingredients. What sets it apart from other melatonin supplements is that the tablet is formulated for a six-hour time release, meaning that you’ll get a minimal dose of melatonin consistently throughout the night, which should aid in having better, deeper sleep. It gets a 5 out of 5 for formulation, as well.
I found it very effective in helping me get to sleep and stay asleep. As directed, I took one tablet about 30 to 60 minutes before bedtime, and like clockwork I was ready to pass out when bedtime came. I usually had good sleep, although I’ll admit it might have been too good the first night; I woke up very groggy. I haven’t felt that since, though, so I rate the side effects a 4.5 out of 5.
Life Extension takes their supplements through testing by independent labs and are certified for Good Manufacturing Practices and through NSF International. This third-party testing ensures that the melatonin dosage is correct, but this isn’t NSF Certified for Sport, meaning it hasn’t been tested for banned substances. It still earns a 4 out of 5 for its testing.
This may not be the right supplement for everyone; three milligrams per serving can still be a bit much to new melatonin users or those who are sensitive to the supplement. Additionally, some people may need to opt for a melatonin gummy or liquid supplement. Athletes may still want to beware since it lacks any banned substance testing. Still, at $0.15 per serving, this is a high-quality, inexpensive melatonin substance that’ll fit most people’s needs.
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| Price per serving | $0.15 |
| Serving form | Tablet |
| Serving size | 1 tablet |
| Calories per serving | 0 |
| Melatonin per serving | 3 mg |
| Other key ingredients | None |
| Available flavors | None |
| Third-party testing/certifications | Yes, through independent labs |
Best Melatonin for Athletes: Transparent Labs Sleep Aid & Recover
Good for: Athletes needing a sleep aid that prioritizes recovery and restful sleep
Transparent Labs Sleep & Recover delivers more than melatonin—it’s formulated to support both sleep and next-day recovery. It might be overkill if you’re just after a simple melatonin product, but athletes looking for an all-in-one sleep aid will appreciate the combination of zinc, magnesium, and tart cherry to help maximize recovery while you sleep.
If there’s anything I’ve heard in my over-two decades in the sport of weightlifting, it’s that sleep is the easiest form of recovery you can get. As an athlete, if sleep is hindered at all, it can seriously impact your performance in the gym or at a competition. For athletes wanting an all around sleep aid that also prioritizes recovery, we recommend Transparent Labs Sleep Aid & Recover.
We’re big fans of Transparent Labs, and Sleep Aid & Recover is no different, packing 2 milligrams of melatonin along with other notable ingredients. Also present is magnesium, which has been shown to possibly improve athletic performance1 and promote better sleep2, and zinc, also believed to help improve sleep quality3. There’s even tart cherry4, which is shown to have anti-inflammatory properties.
RELATED: Best Magnesium Supplements
GGR senior staff writer Stephen Sheehan, CPT, CNC, rates the formulation a 5 out of 5 and adds, “In addition to clinical doses of several effective ingredients, Sleep Aid & Recover is made with no artificial sweeteners, dyes, or additives.”
Transparent Labs makes this supplement as a capsule, and Stephen noticed no odd flavors, so it gets a 5 out of 5 for taste. However, he rates the swallowability a 4 out of 5. “The pills themselves aren’t wildly big or anything, but a serving size is four capsules,” he explains. “It’s not difficult for me, but I could see that number of pills being an issue for someone else.”
Stephen noted no negative side effects—particularly no grogginess in the morning, which is something he’s experienced with other melatonin supplements. It gets a 5 out of 5 for side effects.
Because this has other key ingredients, Sleep Aid & Recover will be pricier than most other melatonin products—about $1 per serving. However, with an Informed Choice certification ensuring the product is free of banned substances, it may be worth it to athletes who are routinely drug-tested.
| Price per serving | $1 |
| Serving form | Capsules |
| Serving size | 4 capsules |
| Calories per serving | 0 |
| Melatonin per serving | 1.5 mg microactive melatonin, 500 mcg of standard melatonin |
| Other key ingredients | Vitamin B, magnesium, zinc, L-glycine, L-theanine, tart cherry, rutaecarpine |
| Available flavors | None |
| Third-party testing/certifications | Informed Choice |
Best Fast-Acting Melatonin: Nutricost Melatonin Gummies
Good for: People who want a fast-acting, high-dose melatonin supplement in gummy form
Nutricost delivers an extra-strength gummy that’s great if smaller doses of melatonin aren’t effective for you. While there are mixed reviews on the flavor of the gummies, this is a nice alternative to those who avoid taking pills.
If you’re wanting to get to sleep fast, Nutricost Melatonin Gummies might be the solution for you. We like Nutricost for providing budget-friendly protein powder and pre-workout, and these gummies are no different, coming in at $0.10 per serving, earning a 5 out of 5 on cost. Additionally, GGR managing editor Amanda Dvorak, ISSA-CPT, ISSA-CNC, notes that she falls asleep pretty quick with these gummies.
With that said, the 10-milligram dosage may prove to be a bit too much for some, and it seems to be the case for Amanda, who rated the side effects a 3 out of 5. “I did fall asleep quickly with these, but I don’t always stay asleep throughout the night, plus I wake up pretty groggy,” Amanda explains. “I was hoping with 10 milligrams they may be more effective for me, but I don’t think they are.”
Part of finding the ideal melatonin supplement for you is finding an ideal dosage. Higher doses can be suitable for some, but often just increase your risk of side effects. Fortunately, Nutricost provides several different dosages in gummy and capsule form, ranging from one to 20 milligrams.
The gummies have a unique texture to them, which Amanda rates a 4 out of 5. “It’s almost like a noticeable powdery coating, but it’s fine,” she adds. “The gummies are small so they’re pretty easy to chew.” She does note a chemical aftertaste that overpowers the strawberry flavor, which she rates a 3 out of 5. For taking one of these each night, though, she thinks it’ll be fine, however.
For those avoiding sugars, it’s important to note that Nutricost Melatonin Gummies contain two grams of added sugars in each gummy. It’s not a drastic amount, but something to be mindful of. At its price, this is a great option if you’re looking for a fast-acting gummy.
| Price per serving | $0.09 |
| Serving form | Gummy |
| Serving size | 1 gummy |
| Calories per serving | 10 |
| Melatonin per serving | 10 mg |
| Other key ingredients | None |
| Available flavors | Strawberry |
| Third-party testing/certifications | Yes |
Best Melatonin Gummy: OLLY Sleep
Good for: Those needing a sweet treat instead of a flavorless pill before bed
Olly Sleep is a go-to for people who want a delicious gummy with more than just melatonin. With added L-theanine and botanicals, Olly Sleep can help calm you to help you fall asleep, although there are added sugars for those trying to avoid extra sugar. Still, it’s easy to cut down the two-gummy serving size to one, dropping the melatonin serving from 3 milligrams to 1.5 milligrams.
Some people struggle with tablets and capsules, which makes gummy supplements a viable alternative, from the best creatine gummies to melatonin gummies. Our favorite melatonin gummy is OLLY Sleep, a gummy packing three milligrams of melatonin per serving as well as L-theanine and botanicals to promote calm before sleeping.
L-theanine5 in particular is known to regulate brain activity, producing a calming effect and thereby improving sleep quality. Also present is chamomile extract; chamomile6 itself has been used as a mild sedative to help calm nerves and reduce anxiety.
Although the formulation seems pretty legit, we can’t rate the formulation too high, only because of its inclusion of added sugars—two grams in the form of glucose syrup. Because of this, it earns a 2 out of 5.
These gummies used to be my go-to melatonin supplement because of their NSF certification and third-party testing. I also like the flavor, giving them top scores for taste and texture. However, our expert product tester didn’t enjoy the flavor as much, rating the taste a 3 out of 5. “The texture was a bit too chewy for me,” she says. “I felt like they got stuck in my teeth too easily. The taste was fine too but a little overly sweet for me personally.”
Depending on your preference of these gummies, the flavor may be hit or miss, according to customer reviews. OLLY recently changed the flavor and texture in their gummies, and some customers miss the old texture. Still, at $0.56 a gummy, it earns a 4 out of 5 for price, and is an affordable price for a melatonin gummy.
| Price per serving | $0.56 |
| Serving form | Gummy |
| Serving size | 2 gummies |
| Calories per serving | 10 |
| Melatonin per serving | 3 mg |
| Other key ingredients | L-theanine, botanicals |
| Available flavors | Blackberry Zen, Strawberry Sunset |
| Third-party testing/certifications | NSF-certified |
Best Advanced-Strength Melatonin: Thorne Melaton-5
Good for: People looking for a simple, clean melatonin supplement with a higher dosage
Thorne Melaton-5 is a sleep aid with a clean label and a higher dose of melatonin than the usual 1 to 3 milligrams. If a typical smaller dose of melatonin isn’t working for you, the 5-milligram dose might help you get to sleep and stay asleep. While this specific melatonin supplement isn’t NSF-Certified for Sport, Thorne is known for clean ingredients and transparency is their labels, making this a good option for athletes.
You don’t need a lot of melatonin for it to be considered a higher dose. Thorne’s Melaton-5, for example, contains five milligrams of melatonin per serving, but is our pick for the best advanced strength melatonin supplement. It’s simple, clean, and made by Thorne, a trusted brand for consumers and athletes alike.
RELATED: Thorne Creatine Review
GGR staff writer Matt Dustin, CSCS, PN1-NC, tested out Thorne Melaton-5 and rated the taste a 4 out of 5. “It’s just one small pill, so there’s no bad taste if you take it like you would any other pill,” says Matt. “If you let it linger, you might get a bit of a weird taste though.”
As for swallowability, Matt rates it a 5 out of 5. “I found it very easy to take,” he adds. “It’s much smaller than most supplements I use.”
As for its effects, Matt found that five milligrams was a bit too much for him. “I had some vivid dreams and felt really groggy all morning,” he says. He rates the effectiveness a 3 out of 5. “It definitely works, but I think I’d go with a lower dose next time.” Fortunately Thorne provides a Melaton-3, which is a three-milligram dose of melatonin.
Melaton-5 is NSF-certified, and Thorne as a brand does rigorous testing of all their products, earning them a 5 out of 5 for third-party testing. That said, Melaton-5 is not NSF Certified for Sport (tested for banned substances), so athletes may want to choose another melatonin supplement, or go with the Melaton-3—which is NSF Certified for Sport.
| Price per serving | $0.33 |
| Serving form | Capsule |
| Serving size | 1 capsule |
| Calories per serving | 0 |
| Melatonin per serving | 5 mg |
| Other key ingredients | None |
| Available flavors | None |
| Third-party testing/certifications | NSF-certified |
Best Budget Melatonin: Nature Made Melatonin 3 mg
Good for: Those looking for a quality melatonin supplement at a low cost
Nature Made Melatonin gets the job done without breaking the bank. It’s simple, solid, and tested; still those wanting a faster supplement or more of a dosage per serving might want to explore other picks.
Budget shoppers need not fear; while melatonin is one of the cheaper supplements available, Nature Made Melatonin ensures you can get a decent supplement for cheap. This supplement comes in two containers—120 or 240 servings. Depending on which container you choose, your cost per serving will be between five and seven cents. That’s a steal, earning a 5 out of 5 for its cost.
Nature Made was tested by GGR senior staff writer Ben Emminger, NASM-CNC, NASM-CSNC, who rated the formulation a 4 out of 5. Each serving contains three milligrams of melatonin, as well as calcium; studies show7 that lower levels of calcium can disrupt sleep cycles, so increased calcium intake may aid in sleep quality.
Ben rates the taste a 5 out of 5 because…well, there is no taste to speak of. And as for swallowability, Ben also rates that a 5 out of 5, saying, “Each tablet is smaller than your typical aspirin, and a full serving is just one tablet. Taking this into account, it’s simple enough to swallow for, in my opinion, even the most pill-averse individuals.”
Ben rates the effects he felt a 3.75 out of 5. While he didn’t notice any adverse effects, he felt the overall effectiveness was a little hit-and-miss. “It did help me fall asleep and stay asleep better than my normal routine, but it wasn’t consistent across multiple nights.” He suspects he has a higher tolerance to melatonin, however, so this was less of an issue with the supplement itself.
Nature Made is a longstanding brand for multivitamins and minerals, but Ben still rates third-party testing a 3 out of 5 due to a lack of information on any testing. The melatonin supplement is USP-Verified, meaning it’s been tested and verified for quality and safety by the United States Pharmacopeia.
| Price per serving | $0.05 to $0.07 |
| Serving form | Tablet |
| Serving size | 1 tablet |
| Calories per serving | 0 |
| Melatonin per serving | 3 mg |
| Other key ingredients | Calcium |
| Available flavors | None |
| Third-party testing/certifications | USP-verified |
Best Liquid Melatonin: NOW Foods Liquid Melatonin
Good for: Consumers needing an easy, adjustable liquid melatonin to help with their sleep
NOW’s Liquid Melatonin offers flexibility and fast action in a convenient dropper bottle. If you’re not into pills, this is a great alternative; plus, the dosage can be adjusted for kids or adults as needed.
Liquid melatonin can be helpful for people who don’t like swallowing pills and tablets, but it’s also an easy way to adjust the dosage of melatonin. A serving size of NOW Foods Liquid Melatonin, for example, is three milligrams, but taking fewer drops can decrease your dosage to one or two milligrams if you’re more sensitive to melatonin.
Pricewise, NOW Foods Liquid Melatonin is a budget-friendly supplement, costing around $0.15 per serving, depending on where you purchase it from. It earns a 5 out of 5 for its low price point.
Ben Emminger, a senior staff writer and certified nutrition coach, tested out the liquid melatonin and gave the effect a 3.75 out of 5. “This is a fast-acting melatonin supplement; I quickly felt my eyes begin to get heavy and had no issues staying asleep throughout the night,” says Ben. He does note that the fast-acting absorption was a bit on the aggressive side, and it left him a little groggy in the morning at first. You of course can adjust your dosage to fit your needs.
The formulation gets a 4 out of 5, as melatonin is the lone active ingredient. However, Ben notes that the ingredients do list fructose and xylitol, “which could be perceived as added sugars,” he says.
“The liquid profile goes down easily and isn’t too thick or viscous,” Ben adds, rating the swallowability a 5 out of 5. He also notes that it can mix pretty well with other liquids, although he opted for using a teaspoon as the easier method. “Less dishes, too,” he jokes.
Ben rates the taste a 4 out of 5, as the liquid has a mild medicinal vibe to it. “It’s not too aggressive or off-putting though,” he adds. If the flavor worries you, Ben notes that it was better masked when mixing with an evening tea.
| Price per serving | $0.15 |
| Serving form | Liquid |
| Serving size | 20 drops (0.25 tsp) |
| Calories per serving | N/A |
| Melatonin per serving | 3 mg |
| Other key ingredients | None |
| Available flavors | Unflavored |
| Third-party testing/certifications | Intertek GMP Supplement Certification |
Best Low-Dose Melatonin: Pure Encapsulation Melatonin 0.5 mg
Good for: Melatonin newbies who are looking for a low-dose supplement
Pure Encapsulation Melatonin provides a low dose of melatonin each serving—0.5 milligrams. Although it may not be potent enough for some users, it can be great for those who are sensitive to melatonin. Additionally, this melatonin is made free of many common allergens, including gluten, dairy, and soy.
If you’re new to taking melatonin, or just sensitive to the hormone, then a lower dose will be more ideal for you. GGR expert panelist Dr. Raj Dasgupta, MD, FACP, FCCP, FAASM, suggests, “If you’re new to melatonin, a small dose around one milligram taken about 30 to 60 minutes before bed is a smart place to start.”
If you’re looking for a low-dose melatonin, Pure Encapsulation has you covered with their half-milligram melatonin supplement. Even better, the cost per serving comes in at $0.20 or less, depending on the container size you purchase. That earns a 5 out of 5 on cost.
GGR senior editor Bojana Galic, NASM-CNC, tried out Pure Encapsulation Melatonin and gave it high marks for taste and swallowability, too. She rates the taste a 5 out of 5, adding, “There’s no taste to these pills so I had no trouble with the flavor at all.”
For swallowability, it also earns a 5 out of 5. “I think gummies are probably the easiest form of supplement to consume,” Bojana suggests, “but these capsules are a close second. They’re very small and I had no trouble swallowing them with water.”
Bojana rates the effects a 3 out of 5. She notes no negative side effects (typical of a low dosage like this), but didn’t feel like it helped much either. “It didn’t help me fall asleep very easily or quickly,” she explains. “I’ve taken melatonin before, but it was closer to eight or 10 milligrams, so I don’t think it was enough for me personally. It’d be great for people who haven’t taken melatonin before, though.”
As Bojana said, this probably isn’t the ideal melatonin supplement if you’re experienced in taking melatonin. Still, for new users or people who have a sensitivity to melatonin, this may be a great choice. Plus, the formulation is simple and vegan-friendly.
| Price per serving | $0.20 |
| Serving form | Tablet |
| Serving size | 1 tablet |
| Calories per serving | 0 |
| Melatonin per serving | 0.5 mg |
| Other key ingredients | None |
| Available flavors | None |
| Third-party testing/certifications | Certified gluten-free |
Best Vegan-Friendly Melatonin: Cymbiotika Sleep
Good for: People looking for an effective plant-based melatonin supplement
Cymbiotika Sleep is a premium plant-based sleep aid with a broad ingredient profile and enhanced delivery. The liposomal spray better allows ingredients into your system. It’s great for people who want a sleep aid that helps in recovery as well, but may not be worth the price if you only need simple support.
Cymbiotika Sleep is our choice for those needing a vegan-friendly supplement. The ingredients are plant-based, and there are multiple ingredients to help you have a restful sleep: magnesium2, chamomile6, and L-theanine5, among others. This is also a liposomal supplement8, meaning it’s formulated for a more bioavailable delivery and faster absorption into your system. Along with one milligram of melatonin, it earns a 5 out of 5 for its formulation.
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GGR director of content Nicole Davis, CPT, PN1-NC, tested out Cymbiotika Sleep and rated the effects a 4.5 out of 5. “Many customer reviews rave about this, saying it helps them fall asleep quickly and stay asleep,” she begins. “I haven’t noticed as much of a big difference, but I rarely have sleep issues, and when I do, it’s usually one of my children waking me up in the middle of the night.”
Still, Nicole notes that when her sleep wasn’t interrupted, she woke up feeling refreshed and didn’t have any grogginess or other side effects in the morning.
The liquid supplement is cacao-flavored, but Nicole equates it closer to “sleep medicine mixed with cocoa powder.” She rates the flavor a 4 out of 5. “Although reviews like it, I would prefer to have a more neutral flavor like mint right before bed,” she adds. Cymbiotika gets a 5 out of 5 for swallowability, however, as you pump the liquid 12 times onto a spoon or directly into your mouth; it doesn’t get much simpler than that.
Cymbiotika Sleep, being a liposomal supplement, is a pricier supplement, costing about $1.46 per serving without a subscription. Subscribing still keeps the price at $1.31, so it gets a 1 out of 5 for its price. Still, with a transparent label and third-party testing, this plant-based melatonin supplement may be worth the extra money.
| Price per serving | $1.46 |
| Serving form | Liquid |
| Serving size | 12 pumps (2 mL) |
| Calories per serving | 5 |
| Melatonin per serving | 1 mg |
| Other key ingredients | L-theanine, GABA, magnesium bisglycinate, chamomile extract, L-tryptophan, L-alpha glycerylphosphorylcholine, L-glycine, passionflower extract |
| Available flavors | Cacao |
| Third-party testing/certifications | GMP-certified |
Other Melatonin Supplements We Researched
There are plenty of melatonin supplements available on the market, each with varying degrees of efficacy, dosage, and lab-testing. Here are a few honorable mentions that, for one reason or another, didn’t quite break into our top picks.
- Vicks Pure Zzzs Kidz Melatonin Gummies: This children’s melatonin gummy packs 1 milligram of melatonin in each serving. With additional botanicals to aid in calming children prior to bed, this might be a good choice for kids who struggle with unwinding and falling asleep—although you should always talk to your doctor first.
- Thorne Melaton-3: Like Thorne’s Melaton-5, this capsule is vegan-friendly, but it contains 3 milligrams of melatonin instead of 5 milligrams. This particular melatonin supplement is also NSF Certified for Sport, meaning it’s a great option for athletes who are regularly drug-tested.
- Natrol Time Release Melatonin Gummies: While we haven’t tested this melatonin supplement yet, the time release might be beneficial in helping people stay asleep. However, the 10-milligram dosage per serving might be more than what some people are looking for.
How We Picked and Tested the Best Melatonin Supplements
For our list of the best melatonin supplements, our team of certified experts at Garage Gym Reviews—nutrition coaches, personal trainers, and competitive athletes—tested out each melatonin supplement on this list, after researching dozens of other brands and products.
We tested by using melatonin in our daily lives to see how certain brands and dosages would affect our sleep patterns—for better or worse. After short-term use of these sleep supplements, we scored each product from 1 to 5 based on the following criteria:
- Price per serving: Melatonin supplements can vary in price depending on any testing certifications or additional ingredients. Top scores were usually under $0.20 per serving, although some can be $1 or more per serving.
- Formulation: Because the ideal amount of melatonin can vary from person to person, based on their tolerance, we didn’t award points for supplements that had more melatonin. Instead, top marks were given to supplements that didn’t have added sugars, or were formulated for quick-release—or a slower time release.
- Taste: This was a subjective score, but our product testers gave a score on the flavor of the melatonin supplement. Gummies and liquids should have a pleasant flavor, while tablets or capsules might be given a high score for not having any chemical flavor.
- Swallowability or texture: If the melatonin is in pill form, how easily does the tablet swallow? Is the serving size large? If the melatonin was a gummy or liquid, we noted the texture of the product.
- Effects and side effects: This was a combination of any positive effects we felt (if it aided our sleep), as well as negative effects—like headache, grogginess, or nausea in the morning.
- Third-party testing: Because melatonin supplements aren’t considered a food, they’re not regulated by the Food and Drug Administration. Because of this, third-party testing is vital to ensure that what’s listed is actually present—and nothing else. Top scores were given to Informed Sport or NSF Certified for Sport products, which are tested for banned substances.
Along with looking at customer service policies and other customer reviews, we averaged out each score together to determine our overall GGR score.
Benefits of Melatonin
Melatonin9 is a naturally-occurring hormone in the human body that helps regulate your sleep-wake cycle by blocking receptors that would typically wake you; it’s your body’s natural sleep aid.
As a synthetic dietary supplement, melatonin can help support better sleep, as it’s shown to produce a similar effect. Even then, melatonin has been studied for various reasons, with varying degrees of effectiveness. Here are a few of the benefits from supplementing melatonin.
May Support Better Sleep
Sleep can be vital to our recovery as athletes, but it’s important in processing our memories and thoughts as well. “Sleep can help improve our ability to learn new things through consolidating memories, improving our ability to focus and concentrate, and enhancing our problem-solving skills,” says Dr. Raj Dasgupta, MD, FACP, FCCP, FAASM. “When we’re well-rested, we’re also better able to stay on task and avoid getting sidetracked, making learning, comprehension, and understanding easier.”
Melatonin can help in two ways: helping you fall asleep faster and helping you stay asleep. A 2013 meta-analysis10 determined, after looking at 19 randomized controlled trials, that melatonin was able to improve sleep onset latency (falling asleep) by about seven minutes, while it also helped people stay asleep for eight minutes longer.
Another meta-analysis from 202211 found similar results, that melatonin supplementation was effective at improving the quality of sleep. This meta-analysis, however, also notes that melatonin may be able to improve sleep in adults with certain medical conditions: namely respiratory diseases, metabolic disorders, and primary sleep disorders.
Can Help Minimize Jet Lag Symptoms
Whether it’s across the country or around the world, travelling through different time zones can drastically affect your sleep-wake cycle, resulting in a few days of “jet lag.” A larger time difference usually means a longer time to properly adjust your sleep schedule to the new time zone, too.
A review from 200212 looked at 10 trials and concluded that an oral melatonin supplement can be an effective tool in helping reduce or even prevent symptoms of jet lag, particularly in time zone differences of five hours or more. A more recent 2018 review13 came to the same conclusion, although it emphasizes that the use of melatonin won’t instantly shift your circadian rhythm, but instead help hasten the adjustment to a new time zone.
May Improve Cognitive Function
Certain cognitive disorders may be helped with melatonin supplementation. While more research needs to be done to verify its effectiveness, a 2021 review14 showed that melatonin held promise as an effective treatment for patients who had mild Alzheimer’s disease, as well as those with insomnia. Melatonin didn’t cure either of these conditions, but instead helped treat symptoms and proved to be an effective alternative to other treatments.
A few studies have been conducted to see melatonin’s effect on depression—particularly seasonal depression, since melatonin production seems to rise or fall during certain seasons. However, studies15 at best are inconsistent with their results, so the jury is still out on how much melatonin can aid in mental disorders like depression.
May Lower Blood Pressure
A lesser-known benefit from melatonin usage doesn’t deal with sleepiness, but other health conditions instead. A February 2024 overview16 of clinical trials found melatonin to be an effective treatment for reducing blood pressure. The article also concludes that more research should be done to fully understand the benefits and potential side effects associated with this type of treatment.
Speaking of potential side effects…
Potential Side Effects
Generally speaking, melatonin is a relatively safe supplement to take, as many side effects are mild and not life-threatening. According to a 2016 review17, only mild adverse effects are reported, such as nausea, headaches, dizziness, and drowsiness or sleepiness. Because it can increase REM sleep, some people report vivid dreams as well.
Long-term use of melatonin requires more studies18 given its widespread usage, but the research we have available now tends to show that it’s relatively safe to use.
Still, it’s best to consult with a medical professional or doctor if you’re experiencing sleep problems. Because there are a myriad of things that could affect your sleep, it’s best to think of melatonin as a last resort.
Also, people with prior conditions should also consult a professional before supplementing melatonin. “People taking medications like blood thinners, immunosuppressants, or certain antidepressants should check in with a doctor first,” adds Dr. Raj Dasgupta, MD, FACP, FCCP, FAASM. “People with autoimmune conditions, epilepsy, or mood disorders should also be cautious.”
Due to limited research, it’s recommended that children and pregnant or breastfeeding people should also exercise caution and consult a healthcare professional.
How Much Melatonin Should I Take Per Day?
Melatonin usage is not a one-dosage-fits-all sort of supplement. The proper dose of melatonin will change from person to person depending on your sensitivity to the hormone. “While finding the right dosage is important,” adds Dr. Raj, “focusing on the proper timing of melatonin supplementation to align with your body’s natural sleep-wake cycle is often the key to its effectiveness as a sleep aid.”
That’s one reason why melatonin dosages can vary from supplement to supplement: One dosage will work for one person, but not another.
So if you’re new to melatonin, what should you take? Dietitian Chris Mohr, Ph. D, RD, explains, “Beginners should start with a half to one milligram about 30 to 60 minutes before bed; that’s usually enough to support the body’s natural rhythm without overdoing it.” Most recommend taking the smallest dose that is effective in helping you improve your sleep.
“For someone with an established history of taking melatonin, three to five milligrams is a common upper range,” Chris continues, “though more isn’t always better. Higher doses can linger in the system and actually mess with your sleep-wake cycle over time.” Higher doses can also increase your chances of adverse side effects. Even if they’re mild, I’d like to avoid them myself.
Both Chris and Dr. Raj suggest working on your sleep hygiene before considering supplementing with melatonin as well. Dr. Raj lists a few ways to improve sleep habits:
- Getting on a consistent sleep schedule
- Cutting back on screen time and blue light before bed
- Keeping your bedroom dark, quiet, and cool
“Changes like these can make a big difference,” adds Dr. Raj, “and they set the stage for melatonin to work better if you do decide to try it.”
Third-Party Testing
Since melatonin is considered a supplement, it’s not regulated by the FDA (Food and Drug Administration). Because of this, some melatonin supplements are misleading in the contents of their product.
“A recent report19 released showed that 22 out of 25 melatonin products didn’t meet label claims,” adds Chris. “Because of this, It’s ideal to stick with something clean and third-party tested.”
Third-party testing helps ensure that what the label claims to have is actually present. It’s even more important for competitive athletes who are regularly drug-tested. In those cases we suggest using supplements that have been tested for banned substances—certified by Informed Choice, Informed Sport, or NSF Certified for Sport.
Buying Guide: What to Look for in Melatonin Supplements
Melatonin supplements can vary a lot in quality, form, and dosage. When looking at these over-the-counter supplements, it’s important to determine which melatonin works best for you and your needs. Here are a few considerations to consider when purchasing your next sleep aid.
Form
The form of the melatonin supplement will help or hinder your consumption of it. Many melatonin supplements are small tablets or capsules, but gummies or liquids are available if you struggle with taking pills.
Another factor to consider is how the release of melatonin is formulated; some tablets are timed release, ensuring a little bit of melatonin throughout the entire night, while others are quick-release—trying to help impact falling to sleep quickly. Try to find a melatonin supplement that aids in the sleep issues you’re having. If you’re struggling to fall asleep, for example, perhaps a quick-release supplement can help.
Dosage
As stated before, the proper dosage will differ from person to person. The goal is to find the smallest effective dosage for you. If you’re new to melatonin, try a small dosage to start—half or one milligram—and see if that helps before moving to a larger dose. If you’ve used melatonin before, a dosage of 3 to 5 milligrams should suffice for most.
Higher-dose supplements can contain up to 10 milligrams of melatonin, although results can be varied at these higher doses. Some reviews20 say that higher doses also increase the risk of adverse effects like headache and nausea (although side effects remain mild). Most studies conclude that dosages up to 10 milligrams are relatively safe, although a 2019 review21 concludes the optimal dosage to fall between 1 and six milligrams.
Cost
Melatonin supplements are generally inexpensive, but some factors can increase the price—for better or worse. For example, liposomal liquids provide better absorption and bioavailability, but will cost more than just a tablet. Also, third-party testing can increase the cost. Although it increases the cost slightly, a lab-tested melatonin supplement can give you peace of mind knowing that you actually got what you paid for.
FAQs About the Best Melatonin Supplements
What is the most effective melatonin supplement?
The most effective melatonin supplement for you is the one you’ll take. This depends on certain factors, such as the form of the melatonin, the dosage, and the cost. For those reasons, our favorite pick is Life Extensions Time Release Melatonin, which has a 6-hour time release with 3 milligrams of melatonin, helping you get to sleep and stay asleep. Additionally, it’s third-party tested and relatively inexpensive, costing $9 for a 60-serving bottle.
What is the most melatonin you should take?
The ideal amount of melatonin differs from person to person, but generally speaking, you should only take enough melatonin to help you fall asleep and stay asleep throughout the night. According to a 2019 review21, the ideal amount will fall between 1 and 6 milligrams for most people.
What are the side effects of taking melatonin?
Melatonin is typically considered a safe supplement, with side effects being mild—drowsiness, headaches, and nausea. At higher doses, you may have a higher risk of feeling these adverse effects, although the intensity of these side effects seem to remain the same according to studies20.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any diseases.
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Further reading
As an athlete and Olympian, I know that sleep is important for recovery and focus, and it seems other people are waking up to the idea. According to an in-house supplement trends study performed last year, sleep supplements have been gaining traction in the market, with interest in melatonin in particular rising nearly 700% since 2010.With the rising interest in adding the best melatonin supplements to your supplement stack, » Read more about: Best Melatonin Supplements (2025): Don’t Sleep On These Expert-Tested Picks » Read more
The Pepin Adjustable Dumbbellsare a good value adjustable dumbbell set that hits the mark in a lot of areas. The knurling is great, the machining is precise and consistent, the chrome plating is quality, and the plates are fantastic. We initially didn't recommend them due to a potential safety issue. However, despite the Pepin's not being recommended to be dropped, they've improved the design and we feel confident enough in the updated design to now recommend them. Read more
As an athlete and Olympian, I know that sleep is important for recovery and focus, and it seems other people are waking up to the idea. According to an in-house supplement trends study performed last year, sleep supplements have been gaining traction in the market, with interest in melatonin in particular rising nearly 700% since 2010.With the rising interest in adding the best melatonin supplements to your supplement stack, » Read more about: Best Melatonin Supplements (2025): Don’t Sleep On These Expert-Tested Picks » Read more
The fitness experts at GGR have compiled the 9 best cable leg exercises for your next leg day! Read on for the benefits and sample cable leg workouts. Read more