The best melatonin of 2025, tested and reviewed by a dietitian
Sleep is one of the most undervalued necessities in life, and finding the best melatonin supplement can be a game changer if you're struggling to get the rest you need. As we age, hitting pause and prioritizing sleep becomes even more critical, yet many of us push through exhaustion. Unfortunately, the challenge isn't always finding the time to sleep — it's getting your brain and body to cooperate. Maybe you're lying in bed, replaying yesterday's conversation with your co-worker or worrying about tomorrow's endless tasks. You want to sleep, but your mind won't let you. This is where melatonin supplements can help, by resetting your natural rhythm and making it easier to fall asleep.
"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 nine 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 healthcare provider before adding a dietary supplement to your routine.
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.
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.
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