The Best Melatonin for Sleep, According to a Registered Dietitian

IF YOU STICK to a relaxing bedtime routine but still struggle to get the sleep you need, you may find yourself reaching for a bottle of melatonin to help you snooze. If so, you’re in good company, as an estimated 5 million adults use melatonin supplements for sleep at least once a month.

With melatonin use increasing five-fold from 2000 to 2018, it’s become a popular sleep aid with an increasing number of options available at drugstores. You may be tempted to grab the first bottle you see, but experts urge against this. “It’s difficult to recommend a medication when one has no idea what’s inside,” says neurologist Dr. W. Christopher Winter, MD. A 2017 Canadian study in the Journal of Clinical Sleep Medicine tested 31 melatonin supplements, and found that the melatonin content ranged from -83% to +478% of what was listed on the label. Plus, various batches of the same brand were found to vary in melatonin content by as much as 465%.

Best Melatonin for Sleep

To avoid these dosage discrepancies, experts recommend choosing a supplement that’s been third-party tested. They will often have specific verifications on the labels. “The USP Dietary Supplement Verification ensures that supplements contain the exact ingredients and potencies listed on their labels, safeguarding against harmful contaminants like heavy metals and ensuring that the products break down properly for effective absorption in the body,” says psychiatrist Dr. Chester Wu, MD. Other trusted verifications include Informed Choice and NSF, which also test for the purity and potency of supplements.

Before starting a melatonin supplement for sleep, be sure to check with your physician to make sure it’s the best course of treatment for your sleep. “The average person does not need to be using melatonin,” says Dr. Winter. People who experience jet lag, extreme screen usage, or late night shift schedules may find the biggest benefit from this natural sleep aid, as these activities can disrupt the body’s natural sleep and wake cycle, which melatonin can support.

Keep reading for the 6 best melatonin supplements to safely support a restful night's sleep.

What to Consider

If you’re ready to give melatonin a try, here are a few important factors to consider first.

Dose

You can find melatonin that ranges from 200 micrograms all the way to 20 milligrams. According to Dr. Wu, there is no one-dose-fits-all supplement, but he does recommend sticking as close to 3 milligrams or less, which is the dose that mimics the amount of melatonin your body naturally makes.

While research has found that a daily dose of six milligrams or less appears safe, taking more than you need may lead to headaches, fatigue, or vivid dreams, according to Dr. Wu.

Brand Reputation and Third-Party Testing

Supplements are not regulated by the FDA like medications, so the most important factor is ensuring the product you’re buying is thoroughly tested and from reputable brand. Common verifications you can look for include USP, Informed Choice, or NSF, all of which test for the purity and potency of the supplement, so you know you’re getting what the bottle says and nothing it doesn’t.

Supplement Form

You can find melatonin supplements in various forms, including capsules, tablets, gummies, and liquid. “Capsules tend to dissolve quickly, potentially offering faster melatonin absorption,” says Dr. Wu, “while tablets may release melatonin more slowly, especially if they're not designed to dissolve sublingually.” You can also use gummies, which may have other added ingredients like sugars, animal products, or liquids. “The choice among these forms largely depends on your personal preference, ease of ingestion, and any sensitivities you may have to added components,” adds Dr. Wu.

How We Selected

To create our list of the best melatonin supplements for men, we spoke to experts, researched dozens of popular supplements on the market, and combed through user reviews to find the ones that are safest, most effective, and offer the biggest sleep-supporting benefits. We prioritize products with expert-recommended features like third-party testing and appropriate dosing to support a safe and restful sleep cycle.