You may be able to catch more z's with the right melatonin for you. (Shoshana Pritzker, RD)
Let's face it: Sleep is criminally underrated. As with many habits we take for granted, you don't realize how essential it is — until your lack of it starts messing with your quality of life. That's where the best melatonin supplements come in. Think of them as a gentle nudge for your internal clock, helping you wind down when your mind insists on rehashing that awkward thing you said three days ago. As we age, quality sleep gets harder to come by, even when we want to prioritize it. The good news? Melatonin can help reset your rhythm and make drifting off feel a little less like a nightly battle.
"Melatonin is a hormone produced by the pineal gland in the brain that regulates the body's sleep-wake cycle, or circadian rhythm. Levels naturally increase in the evening to signal sleep and decrease in the morning to encourage wakefulness," says Dr. Lizzie Benge, a sleep medicine physician at Brigham and Women's Hospital and a faculty member at Harvard Medical School in the Division of Sleep and Circadian Disorders. "Synthetic melatonin supplements mimic this process and are often used to address insomnia, jet lag or other sleep disturbances."
In my work as a dietitian, I see firsthand how many clients struggle to achieve the restful sleep their bodies desperately need. This lack of quality rest often prevents them from reaching their nutrition goals, leaving them frustrated and unsure why progress feels so elusive. Sleep profoundly impacts overall health — it's essential for a healthy body, mental well-being and emotional resilience.
Without enough sleep, you're more susceptible to weight gain, depression, low energy levels, poor cognitive function and even a shorter lifespan. "During sleep, the body repairs tissues, consolidates memories and regulates vital functions like hormone levels and immune responses," Benge explains. "Think of sleep as charging your batteries — without it, you can't function at all."
Getting those "batteries" to charge sometimes requires a little extra help. After consulting with two sleep experts, I set out to test as many melatonin products as possible. While some products include additional ingredients like magnesium, L-theanine or gamma-aminobutyric acid (GABA), I prioritized products containing only melatonin, though there were a few exceptions.
Since I don't typically struggle with insomnia unless under significant stress, I started with the lowest available dosage (1 milligram) to minimize the risk of side effects and better understand how melatonin works for occasional use. After careful evaluation, I narrowed the list to the eight best melatonin supplements to help you achieve the restful sleep you deserve.
A note on supplements
The products included on this list are dietary supplements. Statements about these products have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. Dietary supplements are not appropriate for everyone and may interact with other supplements or medications, so talk to your health care provider before adding a dietary supplement to your routine.
Update, July 9, 2025: We checked all product prices and availability. Our No. 1 pick for best overall melatonin supplement is unchanged.
Form: Capsule | Serving size: 1 capsule | Dose: 3 mg | Release type: Normal release
Thorne Melaton-3 made me feel as if I were sleeping in a cloud. Compared to others I tried, this one-a-day formulation helped me fall asleep faster, leaving me feeling better rested in the morning. Its effectiveness, combined with its high-quality formulation, made it an easy pick as the best overall melatonin supplement.
I particularly appreciated the 3-mg dose, which was just enough to help me fall asleep without the risk of morning grogginess. That said, I ended up oversleeping by an hour. Luckily, I typically set my alarm far earlier than necessary to carve out some quiet time for myself in the morning. Missing that time was a bit disappointing, but on the upside, I woke up feeling truly well-rested and energized for the day ahead.
Online reviews have similar feedback, with one saying, "I've been using melatonin for a while, and I decided to switch to this 3 mg version after realizing the 10 mg tablets I was taking from a cheaper brand were actually making me feel groggy in the morning. This 3 mg dosage is perfect — just enough to help me fall asleep naturally without feeling 'knocked out' or sluggish the next day. The quality is noticeably better, and I appreciate that I can control the dosage more easily."
Speaking of quality, Thorne supplements are rigorously tested throughout manufacturing to ensure purity and potency. This product in particular is also NSF Certified for Sport, meaning that it's free of substances banned by most competitive sports organizations.
The biggest downside of Thorne Melaton-3 is the price, ringing in around $0.21 per dose. However, I found the quality and effectiveness of the product help justify the investment.
Form: Liquid spray | Serving size: 2 sprays (0.4 mL) | Dose: 3 mg | Release type: Rapid release
Dislike swallowing pills? LTH Melatonin Spray is one of the best alternatives, thanks to its quick-acting formula, ease of use and thoughtfully designed formulation. One of its standout features is its fast absorption, making it an ideal choice for taking closer to bedtime. The spray is also far more convenient and palatable than traditional syrups, offering a quick and easy way to get your melatonin dose without fuss.
Each spray delivers 1.5 mg of melatonin, providing flexibility if your melatonin needs fluctuate or if you want to experiment with different doses. The adjustable dosing makes it suitable for both new and experienced melatonin users. While the medicine-like flavor may not be to everyone's taste, the small, quick dose is easy to follow up with a brush of toothpaste if needed.
Another highlight of LTH's product is its commitment to quality. Third-party labs rigorously test the melatonin spray to ensure purity and potency. It's also free from artificial colors, flavors, sweeteners and sugar, making it a good option for those with dietary concerns or sensitivities.
Although the spray nozzle occasionally felt inconsistent, this could be due to user error. Despite this minor quirk, the spray performed effectively, quickly inducing drowsiness and helping me get a full night of restful sleep.
Form: Gummies | Serving size: 1 gummy | Dose: 10 mg | Release type: Normal release
For those who struggle to stay asleep through the night or need help adjusting to unconventional schedules like night shifts, Natrol Time Release Melatonin 10 mg is an extended-release melatonin supplement worth considering. Unlike standard melatonin supplements, this formula gradually releases melatonin while you sleep, whether at night or during the day. This helps maintain consistent signals to your brain that it's time to stay asleep, offering a more natural sleep cycle.
The 10 mg dose may seem high, but it's not delivered all at once. Instead, it's designed to provide an initial wave of drowsiness within an hour or so of taking it, followed by a sustained release to keep you sleeping longer and more deeply. During testing, I awoke feeling refreshed and energized, without grogginess. I also enjoyed the strawberry gummy form, which was tasty and easy to take.
Natrol is a supplement company specializing in sleep supplements, including immediate-release and extended-release melatonin. This product in particular has mostly positive reviews. One 5-star review on Amazon says, "I've tried many melatonin gummies and find this one the best. The taste is great and it works. I would highly recommend products from this company. Thank you for making such a good product."
The biggest downside is the price, with some reviewers saying they've found equally effective gummies at a lower price.
Form: Dissolvable tablets | Serving size: 1 tablet | Dose: 3 mg | Release type: Fast release
Of all the melatonin products I tested, OLLY Sleep Fast Dissolves tablets stood out for its nearly instant effect, earning it our pick as the best fast-release melatonin supplement.
While holding a tablet under my tongue isn't my favorite experience, the strawberry flavor made it more enjoyable, and it dissolved fully in about 5 minutes. Very soon after, I was hit by a wave of drowsiness and quickly drifted off to sleep.
This was one of the only products I tried with more than one active ingredient. In addition to 3 mg of melatonin, each 1-tablet serving provides 16 mg of lemon balm extract — an herb known for its calming properties. It's worth noting, though, that most studies on lemon balm for sleep use significantly higher doses. Because of the low dose, it's unclear whether the inclusion of lemon balm makes any difference in the effectiveness of this supplement.
OLLY Sleep Fast Dissolves tablets are vegan-friendly, sugar-free and NSF Certified to ensure label accuracy. The product also has rave reviews online, with one 5-star reviewer sharing, "These are awesome. They will have you asleep in 30 minutes."
Form: Liquid | Serving size: 1/4 teaspoon (0.9 mL) | Dose: 3 mg | Release type: Fast release
Liquid melatonin supplements are known for their fast-acting properties, and our top pick, NOW Liquid Melatonin, doesn't disappoint. Within 30 minutes of testing, I was ready to fall asleep, making it ideal for those who need quick results. As the first melatonin product I tested, it completely shifted my skepticism about melatonin's effectiveness.
The sleep it provided was uninterrupted, free of unusual dreams and left me feeling rested the following day. While I hit snooze a couple of times, that was more due to wanting to stay cozy in bed rather than any lingering grogginess.
While not overly appealing, the flavor is mild enough to be tolerable. Plus, at just a tiny quarter-teaspoon dose, it's easy to adjust the amount to suit your needs. Another benefit is the low price point, which when combined with NOW Foods' high quality standards, makes it an excellent budget-friendly pick as well.
Form: Gummies | Serving size: 2 gummies | Dose: 5 mg | Release type: Normal release
GNC has long been a trusted name in the supplement industry, and its melatonin gummies continue to uphold that reputation. Our winner of the gummy category excels in three key areas: Flavor, effectiveness and affordability.
Not only did these gummies deliver results, helping me drift off quickly and sleep soundly, but they're also one of the most budget-friendly options on our list.
One happy Amazon reviewer agrees, saying, "Gummies work very well — serving size is 2 gummies, and I only need to take 1 in order to fall asleep. I'm glad I found this product!"
The biggest downside is the uncertainty of third-party testing. While many GNC supplements are tested for purity and potency by independent labs, it's unclear whether this applies to this product.
Form: Capsule | Serving size: 1 capsule | Dose: 20 mg | Release type: Normal release
When you're taking melatonin, less is (generally) more. However, if a health care professional has advised you to take a high-dose melatonin supplement, NOW Melatonin Maximum Strength 20 mg is a reliable option. As with all NOW products, it's manufactured and tested for label accuracy in ISO-certified labs. It's also vegetarian-friendly.
At $25 for a 90-serving bottle, it's a moderately priced option, although you can often get lucky and find it discounted online. I admit that the 20 mg dose was daunting. However, I was pleasantly surprised to find that I didn't feel "knocked out" or overly groggy in the morning.
One 5-star reviewer says, "This is my go-to when I’m exhausted and really need sleep. I try not to take it too many nights in a row as I tend to end up foggy during the day but a few nights here and there are ok."
While effective, as the review above notes, the high dose isn't necessary to take regularly — or at all, depending on your needs. If you frequently rely on high-dose melatonin, it might be time to address the underlying reasons for your sleep difficulties. That said, NOW Melatonin Maximum Strength 20 mg is an excellent choice for those who need occasional, extra-strength sleep support.
Form: Capsule | Serving size: 1 tablet | Dose: 1 mg | Release type: Normal release
For melatonin beginners or those with sensitivity to higher doses, NOW Melatonin 1 mg delivers a gentle option that ticks all the boxes for quality and affordability.
The low 1-mg dose allows users to test melatonin's effects and adjust the dose as needed. It's also budget-friendly, priced at around $10 for 100 servings. However, if you find yourself needing multiple doses per day, the value could diminish quickly.
Unlike most products I tested, NOW Melatonin 1 mg includes additional ingredients like magnesium, niacin (vitamin B3) and vitamin B6. While more research is needed, being deficient in one or more of these nutrients could be affecting your sleep quality. Just make sure that you're not already getting these nutrients in another supplement, like a multivitamin.
One reviewer sums up the product well saying, "1 mg is the perfect amount of melatonin [for me] to take to sleep well without waking up groggy in the morning. Easy to swallow, good value, great sleep."
Melatonin supplements come in various forms, allowing you to choose one that fits your preferences and lifestyle.
Tablets or capsules: These pill-based forms provide a precise dose of melatonin, making them easy and convenient to use. However, because the pills have to be broken down in the body, they often take longer to work.
Gummies: Often sweetened to improve palatability, gummies are a tasty alternative for people who dislike swallowing pills. However, many are not vegan-friendly, and they may not be absorbed as quickly as liquids or sprays.
Liquid drops: While not always the tastiest, liquid melatonin supplements often absorb faster, helping you feel drowsy sooner.
Dissolvable tablets: Placed under the tongue, dissolvable tablets absorb rapidly, offering fast-acting sleep support.
Time-release formulas: These supplements are designed to provide a slow and steady stream of melatonin to help you stay asleep.
Sprays: Similar to liquid drops, sprays absorb quickly for rapid effect. Depending on the product, sprays can make it challenging to get a precise and consistent dose of melatonin.
Chewables: Like gummies, chewables are easy to take and often tasty, but they may take longer to have an effect than sprays or liquids.
Lozenges: Shaped like hard candies or cough drops, lozenges dissolve in the mouth, providing fast absorption as they disintegrate.
"Simple formulas without unnecessary additives are often the best choice," recommends Shelby Harris, PhD, director of sleep health at Sleepopolis.
Here are a few key factors to keep in mind when searching for the best melatonin supplement:
Dose: Melatonin is available in doses ranging from 0.5 mg to 20 mg per serving. Harris advises starting with the lowest effective dose to gauge tolerance before adjusting as needed. "Lower doses between 0.5–3 mg are typically sufficient and reduce the risk of side effects," notes Benge, "while higher doses may be reserved for more severe cases under medical supervision." Harris suggests avoiding products with higher doses unless directed by a medical professional, saying: "More isn't necessarily better."
Form: While some forms absorb more rapidly, Benge suggests choosing a format that suits your preferences. If you dislike swallowing pills, consider gummies, liquids or fast-dissolve tablets. Capsules may be better for those who prefer a tasteless option.
Additional ingredients: Some sleep-aid supplements pair melatonin with ingredients like L-theanine or vitamin B6, which may help promote melatonin production. Benge suggests erring on the side of caution. "Research on these supplements is very limited, and caution is warranted," she says. If you do opt for a product containing additional active ingredients, make sure there isn't overlap with other supplements you may be taking.
Flavor: Many melatonin supplements are flavored to improve palatability, with options ranging from fruity to minty. Just be mindful of the types and amounts of sweeteners used.
Vegan/vegetarian options: Synthetic melatonin is typically vegan. However, some delivery methods, such as gummies, may include animal-derived ingredients like gelatin. If you follow a vegan lifestyle, it's a good idea to look for products that are certified vegan, as the certification ensures the product is also cruelty-free.
Release type: Melatonin is typically available in either fast-release, also called immediate-release, or extended-release, also called slow-release forms. Some products include a combination of the two. "Fast-release helps those who struggle to fall asleep, while extended-release may work better for those who wake up during the night," explains Harris. Combination products can be helpful for individuals with both issues.
Third-party testing: "When choosing a melatonin product, consider reputable brands that undergo third-party quality testing," says Benge. This ensures the product's claims about purity and dosage are accurate. Look for certifications from organizations like USP or NSF for added peace of mind.
Value: Evaluate cost versus servings to determine if a product fits your budget. Reputable brands range from $12 per bottle to $40 or more for premium options. While not always necessary, spending more on a reliable product that meets your sleep needs may be worth it.
Quality sleep is critical for overall health and achieving nutrition goals. As a dietitian, I speak with clients almost daily about their sleep habits and strategies for improvement, which greatly informed the selection process for this review.
Following a discussion with two sleep experts, I prioritized testing products containing melatonin as the sole active ingredient, to ensure a focused evaluation.
Each product was tested for one night, taken 30 minutes before bedtime. I kept detailed notes from the moment of consumption through bedtime and again the following morning to document my experience with each product.
It’s important to note that sleep aids aren't one-size-fits-all — what works well for me might not be as effective for someone else. Use this list as a starting point to narrow down your options, but ultimately, the best test is trying the products yourself to find what best suits your unique sleep needs.
While these melatonin supplements didn't make our list of top picks, they still have their merits and may be a great fit, depending on your needs and preferences. Here's a closer look at the other products we tested.
MegaFood Melatonin SLEEP: This 3 mg gummy is soft and easy to chew with a pleasantly sweet flavor. While it may be a good fit for some, it took over an hour to feel drowsy during testing, and once I fell asleep, it didn't last. I woke up in the middle of the night unable to fall back asleep. Needless to say, I felt far from rested the next day.
GNC Melatonin 5mg tablets: While I fell asleep quickly once I felt drowsy, I woke up with bad dreams and was unable to stay asleep through the night.
OLLY Sleep: These blackberry-flavored gummies are a solid sleep aid that's easy to find online and at many nationwide grocery stores. However, its inclusion of L-theanine and botanical extracts, like chamomile, disqualified it from our top list. That said, after testing the gummies, I have nothing but good things to say. The gummies were tasty and easy to consume. Within 45 minutes, I felt drowsy and fell asleep about 20 minutes later. I slept through the night and felt well-rested in the morning. There was a slight aftertaste, but nothing I couldn't get past.
Thorne Melaton-5: This 5-mg capsule was easy to swallow and left me feeling drowsy within 30 minutes of taking it. While a solid supplement overall, the capsule is on the larger side, and it left me feeling groggy in the morning.
ZzzQuil PURE Zzzs 10 Advanced: Unfortunately, this berry-flavored supplement missed the mark for me. The gummies had a distinct, muted Nyquil flavor with a sweet aftertaste. It was tolerable but not enjoyable. Despite a 10 mg dose, I still woke up early, unable to fall back asleep.
NOW Extra Strength Melatonin 10 mg: This vegetarian-friendly supplement is a solid solution for people who struggle with sleeping soundly. It took about 1.5 hours after taking the dose to begin to feel sleepy, but from there, it was only a few minutes until I fell asleep. I got a restful night's sleep with no unusual dreams and only woke to use the bathroom. The downside of this product was the headache I experienced in the morning, though it's hard to say whether the higher dose was the cause.
Natrol Melatonin 10 mg: High-dose melatonin can be tricky. These fast-dissolve tablets were delicious, and I fell asleep within an hour of consumption. However, I woke up in the middle of the night unable to fall back asleep, leaving me sluggish the next day. This product may be great for some, but for others like myself, it was just too much. The upside: The dose is two gummies, which means you could easily lower the dose by taking just one and seeing how your body responds.
GNC Melatonin Quick-Dissolving Lozenges 5 mg: This supplement is a solid fast-dissolve option offering a refreshing peppermint flavor. However, it was challenging to keep the lozenge under my tongue. While this product worked well, it took a while to fall asleep and fell short compared to other fast-dissolve tablets. It also isn't cheap.
Natrol Melatonin Sleep Fast Dissolve 5 mg: These lozenges are reasonably priced, with a sweet strawberry flavor. However, they weren't as effective as other fast-dissolve choices I tried. Still, they are a solid option and worth trying if you're on a tight budget.
NOW Melatonin 3 mg: While it didn't impress me quite as much as Thorne Melaton-3, this 3-mg supplement is a good, basic option at an affordable price.
Still tossing and turning? We rounded up the best sleep aids and best teas for sleep to help you (finally) get some much-needed rest.
Unless recommended otherwise by a health care professional, take melatonin 30 minutes to 1 hour before bedtime or when you want it to work. "If you're adjusting to a new time zone or shift, you may need to take it earlier to align with your intended bedtime in the new schedule," notes Harris.
It's best to start with the lowest dose available — 0.5 or 1 mg per serving — and increase the dose as necessary. Benge notes that doses of 0.5-3 mg per serving are generally adequate for most healthy adults.
"Melatonin is considered safe for short-term nightly use, typically for a few weeks or months," says Benge. Research on the long-term safety of melatonin is ongoing. It's best to talk with a health care professional for personalized advice on how often and for how long to take melatonin.
Compared to other over-the-counter sleep aids, melatonin is less likely to cause morning grogginess or side effects like dependency, though it may not be as effective for everyone. "Prescription sleep aids, such as zolpidem (Ambien), are more potent but come with greater risks," explains Benge.
Research does not suggest that regular melatonin can cause you to build up a tolerance.
Melatonin is not known to be addictive or to cause dependency. If you're concerned about becoming dependent on the supplement, it's important to talk to a qualified health care professional.
Dr. Lizzie Benge, sleep medicine physician at Brigham and Women's Hospital and faculty member at Harvard Medical School in the Division of Sleep and Circadian Disorders
Shelby Harris, director of sleep health at Sleepopolis
Our health content is for informational purposes only and is not intended as professional medical advice. Consult a medical professional on questions about your health.