Last updated on October 19th, 2018
Sleeping is vital to your health, and the best melatonin supplements of 2018 can help you get the quality, restful sleep that you need to function on a daily basis.
But not all melatonin supplements and brands are created equal. In fact, there are some important differences related to melatonin supplement forms and dosages that you should be aware of before you chose your best option from among the melatonin supplements available on the market.
Here’s a look at all you need to know about buying melatonin, as well as a rundown of 5 great options when you’re seeking the best melatonin brand.
In a Hurry? Check out the editor’s choice for the Best Melatonin Supplement: Puritan’s Pride
What’s the Best Type of Melatonin? Pills, Liquid & Gummies
When most people think of melatonin supplements, they likely picture pills. And, yes, you can get a quality melatonin supplement that comes in pill form. But there are plenty of other options to choose from. Here’s a look at different melatonin forms you can pick from:
Melatonin pills are the most popular among various form options, and you can find melatonin pills that are tablets, capsules and even soft gels.
Some of the benefits of choosing melatonin pills include:
Extended Release Options: Some tablets and capsules are “extended release”, which simply means they deliver the active ingredient (melatonin, in this case) to your body over time. This can help you stay asleep longer when you choose extended-release melatonin.
Protection of Ingredients: When you choose a soft gel, the gel protects the melatonin from degrading or oxidizing over time.
Space: Melatonin pills tend to take up less space than gummies or liquids, which is nice if you need melatonin while you travel or if space is otherwise at a premium.
Believe it or not, some people can’t take pills or don’t like the sensation of a pill traveling down their throat. And there’s nothing wrong with that. For these people, there is a liquid melatonin option, which eliminates the need to swallow an uncomfortable pill.
You may find that liquid melatonin works faster than a melatonin supplement in pill form. That said, the shelf life of liquid melatonin is going to be shorter than that of pills.
Not only do people hate swallowing pills, in some cases, they often hate the taste of pills, too. And that holds true for liquids as well — sometimes the taste is just too much.
If you hate swallowing pills and you hate the taste of both pills and liquids, look for gummies when you search for the best melatonin supplement. Gummies often have a much more pleasant taste, and they are easy to chew and swallow.
The only issue with gummies is that additional ingredients may harm the quality of the actual substance being taken. In short, pill and liquid forms of melatonin may be purer, higher quality forms of melatonin.
Supplement Dosage For Different Scenarios
Another key consideration when seeking out the best melatonin supplement for your needs is dosage. Not all melatonin supplements offer the same amount per dose, so do a little research before you buy.
20 Milligrams or More
The National Sleep Foundation warns that too much melatonin can result in some adverse side effects, including headaches and nausea. Taking 20 milligrams of melatonin in one dose is a bit dramatic when you’re just starting out.
It’s far better to start with 5 milligrams or 10 milligrams. Then, see how that amount affects your sleep, for better or worse. If you find that 10 milligrams isn’t getting the job done, increase your dosage slightly. In time, you may find that 20 milligrams or more is your perfect amount of melatonin — but try something smaller when you’re just beginning to take the supplement.
A 10-milligram dosage of melatonin is perhaps the most commonly found when you’re searching shelves at the grocery store or pharmacy. Again, you may want to start with a lower dosage, but 10 milligrams tends to be the right amount for most adults.
This is a great starting dosage for adults interested in trying melatonin. Perhaps you’ve heard about the benefits of melatonin and you want to try it out. Start at 5 milligrams and, if you need more, simply take 2 doses of the 5-milligram pill or gummy.
This is especially a good starting place for anyone who is smaller than the average adult. After all, the dosage that a 250-pound individual would take isn’t the same dosage that someone who weighs closer to 150 pounds would need.
Can kids take melatonin? Yes! Melatonin is naturally present in the body. Melatonin supplements are simply used when someone needs to get back on track or when circumstances have lowered the natural level of melatonin in the body.
Kids do not need an adult dosage of a melatonin supplement. That’s what makes a 3-milligram option so attractive. Sometimes 3-milligram options (or even lower dosages) are packaged as “kids” supplements, though sometimes they will be located on shelves right alongside adult melatonin products.
Best Melatonin Supplements
But what are the best melatonin supplements available on the market? Yes, you have lots to choose from, but what are the most attractive products from among those many options? Below, we’ve listed some of the best melatonin supplement choices, including recommendations for different dosages and forms. Take a look and find the best melatonin supplement for your needs.
Puritan’s Pride — Editor’s Choice and Best 10 MG
Puritan’s Pride offers a 10-milligram option in pill form that is highly rated and highly effective, as measured by reviews from those who’ve used it.
This is billed as a premium product, unlike the generic brands you’ll find at some grocery stores and pharmacies. But you won’t pay a premium for the quality you get with Puritan’s Pride. There’s good value here, and you get a quality product at an affordable price.
Also, the 120-pill package means that you should be set for the long-term. It’s not a good idea to take melatonin supplements every night. You might take them for a week or two straight, but melatonin supplements are designed to be used as needed, rather than daily. Given the sporadic use of melatonin, 120 pills should last a long time.
As an added bonus, there are no shelf life concerns with pills from Puritan’s Pride like there would be with a liquid option.
- Affordable price delivers value
- Good quality and effective product
- Size means you’re set for the long-term
- There’s no time release, so you may have trouble staying asleep longer
- Generic brands may offer lower price points, though difference would be marginal
- Those who need gummies or liquid should look elsewhere
Natrem by Physician’s Choice — Best 5 MG
If you’re looking for a high-quality 5-milligram option, look no further than Natrem by Physician’s Choice. This is another to brand that gives you the chance to start small and work your way up.
One of the great advantages of choosing Natrem is that you can start with 1 pill per night. Then, if that dosage fails to be effective, you can double up and take 2 pills per night. Users of Natrem also report that there’s no ‘hangover effect’ the next morning, as sometimes occurs with some other melatonin supplement options.
This is a good starter melatonin supplement, but beware: The 60-count container can go quickly, especially if you increase your dosage to include 2 pills per night rather than just a single pill.
- 5-milligram pills allow you to boost dosage incrementally
- Known to reduce the ‘hangover effect’ that some melatonin supplements create
- Reasonable price and decent value
- Low bottle content at just 60 pills
- Some new users find the low dosage ineffective (and frustrating)
- Again, this is only a good option for those who want pills
Nature Made Melatonin — Best 3 MG
Nature Made is one of the best-known brands in the supplement industry, and it has a long history of delivering quality products to consumers.
- Trusted brand with long track record of quality
- Users report effectiveness, and a dosage this small can be shared across a family — kids included
- 240-count bottle will last a long time
- If you end up increasing the dosage, you can find better deals for larger single pills
- Extended release options might work better for those who have a hard time staying asleep
- Decent value, but not a leader in price point
Benevolent Nourishment — Best Liquid Melatonin
Benevolent Nourishment is your absolute best option when you want a liquid product from among the best melatonin supplements. This 2-ounce bottle contains raspberry- and vanilla-flavored melatonin, and a handy dropper makes it easy to take a dose.
The recommended dose for this product is just 3 milligrams, though, which some users find to be too weak to meet their needs. Also, some users report waking up too quickly after taking Benevolent Nourishment. While it helps them fall asleep fast, it’s harder to remain asleep when you choose this product from among the best melatonin supplement options that are available.
- Raspberry and vanilla flavors makes taking the supplement easy
- Easy-to-use dropper helps limit any messes
- Highly effective in helping users fall asleep quickly
- Won’t last as long on a shelf as pills
- Some users prefer more powerful doses
- Wears off too quickly for some
Restful Sleep Gummy — Best Melatonin Gummies
Gummies are often the best option for reluctant pill takers, and Restful Sleep Gummies are the best option for anyone who wants an easy-to-chew melatonin supplement.
Users love the blackberry zen flavor, and this supplement helps users fall asleep fast. Also, it contains other good stuff beyond melatonin, including L-Theanine, lemon balm and chamomile.
That said, this supplement doesn’t help you stay asleep as well as some other options. Some users reported that the gummies melted in hot environments, and some may find the gummies a little rubbery and hard to chew.
- Users love the blackberry zen flavor
- Highly effective in helping users fall asleep fast
- Adds other supplements like L-Theanine, chamomile and lemon balm
- Fall asleep fast but harder to stay asleep on this supplement
- A little rubbery and difficult to chew
- Can melt in hot environments
What’s the Best Melatonin Brand?
It’s always good to trust well-known brands with long track records of manufacturing quality supplements. That’s exactly what you’ll see represented in the recommendations listed above.
You can look for generic brands at stores, but there are 2 drawbacks to that approach. First, generic brands often fail to offer the same quality as what you’ll find from name brands. And, second, you have to go to the store to get a generic brand, whereas you can often buy a name brand online and have your choice delivered right to your doorstep.
What Melatonin Supplement is the Best For You?
Always check with a medical professional before taking melatonin. Yes, melatonin is perfectly safe, but you’ll want to be sure that melatonin is the right solution for you and your sleeping issues.
Once you’ve cleared it with a physician, focus on form and dosage. It really doesn’t matter what form of melatonin you take, as each offers a range of advantages and disadvantages. So choose the form that works best for you, your lifestyle and your preferences.
Lastly, take a close look at dosage, too. As noted above, it’s always a good idea to start with a smaller dosage and work your way up as needed. That said, a 10-milligram dose of melatonin appears to be an average adult dosage, which would make it a fine place to start as you explore melatonin and how it can benefit you and your sleep.
Only you can decide what the best melatonin supplement for your needs is. Take a look at the options below, and consider the key decision factors — including what form you want your melatonin in, as well as the dosage that you want to start with.
Melatonin is used by many different people for a range of different reasons. Over time, you should find that melatonin is a great way to get your sleep cycle back on track, to boost melatonin when you’ve had too much screen time, as well as to help you stay asleep longer when you have been getting up too much in the middle of the night.
Melatonin is natural, safe, and it’s a great way to get better, more restful sleep when you need it.
Brad is a freelance writer and journalist who lives and works in Austin, TX. Away from work, he enjoys running, reading, watching baseball and spending time with his family. On rare occasions when he gets the chance, he loves nothing more than a long nap on a Sunday afternoon.