If you wake up feeling drained despite following expert advice — like avoiding screens after 9 p.m., doing yoga and limiting phone use — you’re probably desperate to fix your sleep cycle. You’re not alone, and that’s where melatonin supplements come in.
Melatonin is a hormone that your brain makes as a natural response to darkness. It basically tells your body that it’s time to wind down for the night and go to sleep. Taking melatonin supplements helps mimic that, making it an effective way to control your sleep cycle. It’s a useful supplement if you’re struggling with sleep or if your sleep schedule is off. Melatonin supplements are also useful in other ways, with research suggesting that they can help lower high blood pressure as well. A CNET survey found that 56% of US adults use some method to manage sleep challenges, with 21% turning to supplements like magnesium and melatonin.
Given the many melatonin supplements available on the market — and how varied they are in terms of dosage and ingredients — it’s important to carefully consider which melatonin supplements are right for you. We advise looking at reputable brands that provide clear labeling and information to ensure that you’re making the right choice. Thankfully, we’ve got just the list to help you do just that.
How much melatonin can adults take?
Typical melatonin doses are between 1 and 5 milligrams, although some products go as high as 20 mg. Experts at the Cleveland Clinic recommend trying 1 mg of melatonin for a week, then increasing the dose by 1 mg each following week. Stop once you get to 10 mg (do not exceed 10 mg) or until the time it takes for you to fall asleep has decreased. Talk to your doctor about any dosage concerns.
Here are the best melatonin supplements on the market, chosen by our vitamin experts.
Best melatonin supplements of 2025
Keep these factors in mind when searching for the best melatonin supplements for sleep.
Ingredients
You don’t want anything unnecessary added to your melatonin supplements, such as fillers or extra sugar. Always study the ingredients in any vitamin supplement, and speak with your doctor before starting any supplements.
Dosage
The amount of melatonin in your supplement can have a direct effect on how fast it takes you to fall asleep. 3 mg is the lowest dose of melatonin that will still help you fall asleep. 10 mg is the highest dose, and experts say you shouldn’t go any higher than that.
Serving size
The serving size affects how long a bottle of melatonin will last. If you have a product with 50 gummies, if you have to take two gummies each night, this will only last you 25 days.
Form
Melatonin can come in tablet, capsule, gummy or liquid form. You should look for a form that fits your needs. For example, if you don’t want extra sugar in your vitamins, don’t buy gummy vitamins. If you don’t like swallowing pills, gummy vitamins may be the best option.
Verifications
Dietary supplements aren’t regulated by the FDA, but there are a few verifications you can check for that will help you tell if the product you’re buying is safe to use.
Those verifications include:
- National Sanitation Foundation: This ensures standards set for the facility are met.
- United States Pharmacopeia: A nonprofit that sets standards for dietary supplements.
- Consumer Lab: Private company tests supplements for accuracy of ingredient identity, content and purity.
- Dietary Supplement Verification: This program that ensures any product with a USP-verified label contains accurate, pure ingredients and has been manufactured using Good Manufacturing Practices.
All supplements on this list are 100% drug-free. They were chosen by my personal experience of taking melatonin supplements and my expertise in vitamin brands, pricing, ingredients and verification knowledge.
What does melatonin do?
What are the negative effects of melatonin?
There are some negative potential effects of melatonin to be aware of with these supplements. These include waking up groggy, headaches, dizziness, nausea and drowsiness. Always speak with your doctor before starting any supplements, such as melatonin. They can help you determine the correct dosage.
Does melatonin make you sleepy?
Yes, melatonin works by making you sleepy around bedtime. The supplement mimics the naturally occurring hormone in our brains that tells our body it is time to fall asleep. In addition, melatonin can also make you dizzy or drowsy.
Our Experts
Our expert, award-winning staff selects the products we cover and rigorously researches and tests our top picks. If you buy through our links, we may get a commission.
Every supplement will have melatonin, but they may also contain ingredients you’d rather avoid.
Always take note of the dosage of melatonin in your supplement and don’t exceed 10 mg.
Some melatonin supplements have serving sizes of two gummies. Others only require one tablet each night.
The most popular forms of melatonin are capsules, tablets, gummies and liquid. Decide which one is best for you.
Extra certifications help you feel confident that the supplement only contains what’s on the ingredient label.
Always consider your medical conditions and current medication when choosing a melatonin supplement. Speak with your doctor.
Our team has spent years expertly selecting vitamins by studying the market, reading hundreds of customer reviews and understanding which essential vitamins our bodies need.