I was interested to get out what are some of the best melatonin supplements to use to aid better sleep for me to review.
Using a good melatonin supplement can aid adjust your body clock (circadian rhythm) and perform as a natural sleep aid to help you fall asleep when you are struggling to find good sleep.
Thus I went out researching online for what are the highest rated & most suggested melatonin supplement products and brands available to buy online.
Top Rated Melatonin Supplements in 2020
Here is a list of suggested melatonin supplements for you to compare.
- 1. Life Extension Melatonin IR/XR Time Released Tablets
- 2.Zarbee’s Naturals Children’s Sleep with Melatonin
- 3.Swanson Ultra – Dual-Release Melatonin
- 4.Driftoff Natural Sleep Aid
- 5. Nature Made Melatonin Tablets
- 6.Puritan’s Pride Super Strength Melatonin
- 7.JJ Virgin – Non-Habit Forming
- 8.Olly – Best Chewable
- 9.Gorilla Mind – Best Features
- 10.Hum – Best Gluten-Free
- Frequently Asked Questions
- What Is Melatonin?
- Helpful Benefits of Taking Melatonin
- High-Level Foods
- Safest Dosage
- Possible Side Effects
- Dose: Optimal dose 300 mcg (equals 0.3 mg)
- Vegetarian approved: Yes
- Amount: includes 100 tablets supply
- Suggested dose: one tablet each night 30-60 minutes before bedtime
The Life Extension Melatonin IR/XR Tablets include 1.5 mg of melatonin.
This might sound like a low dose, but it is not, as the unique melatonin research findings by Dr. Richard Wurtman provide a recommended dosage of 300 mcg to aid promote restful sleep. This makes them my highest rated brand for following his study. (ref)
These melatonin tablets are made to be released slowly over six hours throughout the night to aid you to stay asleep & get a full night’s rest.
What they are designed to do is to help make you quietly feel sleepy so you can simply drift-off to sleep faster.
They do this by aiding you to change your sleep-wake cycle so that your body can help control your master’s 24-hour body clock that tells us when it’s time to sleep at night, and when it’s time to get up in the morning.
They also proffer a full one-year return policy on their products.
- Dose: Low dose of 1mg
- Vegetarian approved: Yes
- Amount: includes 50 gummies supply
- Suggested dose: for 3-5-year-olds is 1 gummy, 6-12-year-olds is 2 gummies & teenagers or matures is 3 gummies eaten 30-60 minutes before bedtime
The Zarbee’s Naturals Melatonin Gummies includes 1mg of melatonin.
These are marketed mostly to parents looking for a melatonin supplement for children. Though, adults who struggle to swallow pills, tablets, and capsules should seem at chewing gummies instead.
Studies have shown it is safe to provide children with melatonin to help them sleep, but other sleep hygiene tips should be used too. (ref)
The fine thing is they are drug-free & alcohol-free which is means they are safe for kids to take.
Zarbee’s Naturals brand concentrates on making safe, chemical-free products for both kids and adults. It was founded by pediatrician Dr. Zak Zarbock. The condition that their product line-up is free from drugs, alcohol, gluten, or artificial flavors, sweeteners, and dyes whenever probable.
In every melatonin gummy is 2g of carbohydrates. Just mentioning this if you are on a strict keto or low carb diet then only is aware of the minimal sugar found in this product.
- Dose: A medium dose of 3mg
- Vegetarian approved: Yes
- Amount: includes 60 tablets supply
- Suggested dose: 1 tablet with water 20 minutes before bedtime
The Swanson Ultra Dual-Release Melatonin Tablets include 3mg of melatonin.
The brand makes different power versions of their melatonin supplement but is the dual-release version that makes them exclusive to the other brand options mentioned.
The way the say they have it intended these to work is to mimic what our bodies do.
The dual-release tablet first releases a first 1.5mg of liquid melatonin. This is meant to help find you into sleep mode.
Then another 1.5mg is slowly released over the next 5-8 hours to help stay asleep and find a full night’s rest of 6-8 hours.
Reading some of the customer feedback and reviews you find a sense that some individuals respond better taking a timed release supplement vs high potency one that releases all in one go. Since with everything in life we are all n=1 experiments; you might require to test this out to see what works best for you.
- Dose: Moderate dose of 2mg
- Vegetarian approved: Yes
- Amount: includes 60 capsules supply
- Suggested dose: two capsules which equal 2 mg, taken with a full glass of water, 20-30 minutes before bedtime
The Driftoff Natural Sleep Aid from Zhou Nutrition includes 2mg of melatonin.
The bottle promises to aid you – “sleep well, wake refreshed!”
What makes Driftoff formulation exclusive for me, compared to my other melatonin reviews, is that it also includes herbs that help you relax your mind and drift off into.
This contains valerian extract, GABA, tryptophan (the stuff in turkey that makes you tired), chamomile extract, passionflower extract, lemon balm extract & hops extract (flower).
That means it can aid you to calm your mind, relieve restlessness, wake up with feeling rested and prepared to take on your day.
The Driftoff Sleep Aid capsules are vegetarian & free of gluten, soy, milk, eggs, fish, shellfish, tree nuts, peanuts, wheat, preservatives, animal products or derivatives. It also includes cellulose, rice flour, and vegetable magnesium stearate. Thus anyone with typical food allergies should be safe.
The Driftoff Natural Sleep Aid is completed by Zhou Nutrition; who says they consider in reconnecting with the way that nature intended us to live.
- Dose: Moderate dose of 3mg
- Vegetarian approved: Not sure
- Amount: includes 240 tablets supply
- Suggested dose: one tablet per night about 1 hour before bedtime
The Nature Made Melatonin Tablets include 3 mg of melatonin.
The suggested serving size is one tablet, 30 minutes before bedtime.
What is interesting to read in a few of the online reviews is how some pet owners use this as a melatonin enhancement for their dogs. If you do this then I read that veterinarians suggest giving 3 mg of melatonin twice a day for dogs less than 30 lbs and 6 mg of melatonin twice a day for dogs over 30 lbs to aid reduce cortisol.
This particular choice has no artificial colors, artificial flavors, preservatives, yeast, or gluten.
Nature Made’s bottle does inform you to see your physician if you have any chronic diseases or are taking any medications. Better secure than sorry. Also that this choice is not suitable for children.
- Dose: High dose of 10mg
- Vegetarian approved: Not sure
- Amount: includes 60 capsules supply
- Suggested dose: one capsule before bedtime
The Puritan Pride Super Strength Melatonin includes 10 mg of melatonin. This is the strongest and the highest amount of melatonin product reviewed.
It is rated as the number 1 melatonin by the free study group, Labdoor.
Other elements listed are rice flour, gelatin, and less than 2% of silica and vegetable magnesium stearate. The suggested daily dose is one rapid release capsule.
The Puritan’s Pride’s great Strength Melatonin is from the company Puritan’s Pride; who has been creating feature wellness products for over 40 years.
Across all of their US facilities, they create over 1200 vitamins, minerals, and other types of supplements. To work with them, suppliers must meet high-class standards, including GMP. (ref)
For a non-habit forming option, consider Sleep Candy, the latest creation by the best selling author and nutrition-fitness expert, J. J. Virgin. The elements are all-natural and were exclusively chosen to help avoid any hangover effect some other brands may cause.
This chewable supplement was designed to give quality sleep by boosting melatonin and regulating the body’s natural sleep cycle. Sleep Candy is open from all major allergens and artificial sweeteners and was particularly formulated to fight cravings and hunger that insufficient sleep can bring.
In addition to providing 3 mg of melatonin to aid regulate the sleep-wake cycle; this product features a complete blend of relaxing ingredients that work together synergistically. 5-HTP is a naturally occurring amino acid that is balancing with Vitamin B6 to boost the production of neurotransmitters like serotonin. Ultimately, inositol and L-theanine were included to aid reduce stress hormones and promote overall relaxation.
If chewing your way to better sleep is what you had in mind, these tasty melatonin gummies by Olly may be just what you require. Who said gummies are just for kids? These tasty chewable were designed to make your dreams sweet, combining melatonin with L-theanine and natural botanicals as lemon balm and chamomile.
Olly is a natural health and Wellness Company that considers that functional ingredients found in nature can develop our well-being. Their team of health and nutrition experts relies on science to create unique blends that give results naturally.
All of their products are free from artificial tastes, colors, and sweeteners and are also gluten-free. These sleep gummies are bursting with usual blackberry flavor that has just a hint of mint for freshness.
Olly’s motto is that “taking nutritional enhancements shouldn’t be a chore.” With that in mind, all of their products were intended to be “just as effective as they are fun.”
The Gorilla Dream premium sleep help is a “nootropic” infused sleep and recovery formula. Nootropics are a class of smart drugs and enhancements that are targeted to enhance cognitive functions for example memory, creativity, and motivation. This product features a potent blend of ingredients exclusively designed to improve every stage of sleep, naturally.
Gaba and melatonin are contained to gently whisk you into a deep rest within the first 15-30 minutes of taking it. 7 other ingredients counting GABA, valerian, and magnesium work together to support REM sleep. Gorilla Dream was intended to promote lucid and vivid dreams that you can simply remember upon waking.
This exclusive formulation was also created to minimize the hungover and sluggish feeling a few sedatives may cause. This powerful recovery blend is aimed at reducing stress and supporting the whole rejuvenation of the body and mind. Gorilla Dream was designed to aid you to fall asleep quickly, sleep deeply, experience vivid dreams, and get up feeling refreshed.
Many health products include artificial ingredients and fillers that some people are looking to ignore. Beauty zzZz by Hum is a sustainably sourced, non-GMO product that is also gluten-free. Along with Hum, “beauty starts from within.” These vegetarian tablets were designed to support restful sleep with clinically proven ingredients that are clean and potent.
This product contains 3 mg of melatonin to give natural relief for those dreadful sleepless nights. The mineral calcium pairs with Vitamin B6 to give to the production of the neurotransmitter, serotonin. These three elements work together to regulate sleep patterns and to support rest.
Beauty zzZz tablets are simple to use. Just take one tablet, twenty minutes before bedtime. along with Hum, you can expect to achieve optimal results in approximately 4-8 weeks. This supplement was designed to aid you to drift into dreamland quickly and simply so you can wake up feeling energized and ready for a new day.
Frequently Asked Questions
Benefits of Taking Melatonin
- Natural sleep help for shift workers (nurses, drivers, factory workers…)
- Help raise declining levels in older individuals who suffer poor sleep quality (ref)
- aid jet lag (see below timing tip)
- Reduce insomnia (5mg dose taken at 10 pm)
- Manage narcolepsy (required high dose at 50mg!)
- Help Autism in children (ref)
- aid strengthen the immune system (ref)
- Adjuvant treatment for fibromyalgia signs (ref)
- Assists in cardiovascular sickness with cardioprotective properties (ref)
- development in mood and reduction in depression in perimenopausal & menopausal women (ref)
Who Can Take Melatonin Supplements
- persons who work at night (night-shift workers)
- People who fly across time-zones (travelers)
- People who are entirely blind
- Elderly who lose melatonin production and fight with sleep quality (ref)
How Often Should You Take Melatonin
You’ll be taking a melatonin supplement only once every day.
How Much Melatonin Is Safe to Take?
Our bodies typically naturally produce <0.3 mg per day, so it’s suggested to keep your dose low and work with a medical doctor to find what dosage works best for you.
As of yet, there’s no set suggested dose for melatonin supplementation.
That means, it is not clear closely how much melatonin you can safely use daily.
Though, very high doses of melatonin per day not recommends. This is since it can burn out your natural production within your pineal gland if you take it every day for a long-time (chronic dosage).
What Is Melatonin?
Melatonin is a hormone completed in a pine-cone shaped organ in the brain known as the pineal gland. The human body regulates many biological activities throughout a 24-hour internal clock known as the circadian rhythm. Sure receptors in the eye’s retina communicate with the brain to regulate the sleep-wake cycle based on coverage to light and darkness.
The design of this sleep-inducing hormone is a multi-step process beginning with the absorption of an amino acid called tryptophan – you’ve possibly heard of tryptophan making you tired after a large turkey dinner. Tryptophan is first converted to 5-HTP, another usually used ingredient in many natural supplements. 5-HTP undergoes another conversion into the neurotransmitter, serotonin, before ultimately becoming melatonin.
Production of this hormone starts in the evening hours when exposed to natural daylight starts to decrease. The levels peak in the middle of the night and slowly start declining as the sun comes up.
How To Make It The Natural Way
Many things can disrupt the sleep-wake cycle including exposure to artificial light, shift work, and traveling across various time zones. Luckily, there are many natural ways to boost the production of melatonin.
Turning off electronics for example phones, tablets, and televisions for 30-60 minutes before bed is a huge way to minimize blue light exposure that can impair hormone production. Getting some natural sunlight exposure in the morning and all through the day also helps.
Many foods are high in this hormone and its precursors (similar to tryptophan), and even confident yoga poses like Savasana, can boost production. Warm baths, meditation, and minimizing caffeine are also useful tips.
Helpful Benefits of Taking Melatonin
Raise Declining Levels In Older People
As we age, normal levels of hormones in the body start to decline, which may explain why many older adults suffer from insomnia. A few studies have found taking this natural supplement to be useful in older populations who struggle with sleep disorders, such as insomnia.
A systematic review of 16 studies looking at the advantage of supplementation for insomnia in those older than age 55 concluded that taking a low-dose, instant-release version would be the best way to mimic the body’s natural rhythm.
Natural Sleep Aid
Many people depend on over-the-counter and prescription sedatives to help them sleep at night. Unfortunately, using these products can cause dependence over time, and bring many unwanted side effects counting grogginess and feeling hungover the next day.
The natural health and wellness industry has gradually increased over the last few years as more and more persons turn to holistic solutions to remedy their health concerns. Melatonin is one of much natural sleep helps that has been useful for helping to regulate the body’s 24-hour clock.
Traveling for work or pleasure can be an enjoyable and exciting experience. It is easier than ever to travel internationally, where the world of journey waits. The downside of crossing time zones is the jet lag that occurs afterward.
Still just moving the clock one hour forward or back for daylight savings can throw lots of people’s circadian rhythms out of balance. Supplementing with melatonin explains that in studies to aid minimize the not-so-pleasant effects of jet lag.
Lots of foods are high in naturally occurring melatonin, and grapes are one of them. Other foods including grape including wine, grape juice, and grape vinegar are also good sources.
Olive oil is a heart-healthy food that is high in many health-promoting phytochemicals, including melatonin, along with recent research findings.
Tomatoes are known for being high in lycopene, but scientists have also found that they include levels of melatonin that are influenced by exposure to sunlight.
The causes of cherries on sleep have been validated in several randomized, placebo-control trials, and have shown the advantage they can have on improving overall sleep quality.
Of all plant-based sources of melatonin, nuts are ranked the top. Walnuts are an excellent pre-bed snack since they are also rich in healthy fats that can help curb any hunger overnight.
What’s The Best Time To Take It?
Timing when you take this supplement is very vital for regulating the biological clock known as the circadian rhythm. Production of this hormone obviously increases in the evening hours when the sun begins to set, and reduces when our eyes are exposed to sunlight.
It takes about 30-60 minutes for melatonin to get the effect, so it most often suggests to take a supplement in this timeframe before going to bed. For jet lag, it recommends that you should take a dose around 10 pm local time at the purpose you will be arriving in.
Suggested doses can range depending on many factors including age, the reason for treatment, and the nature of sleep difficulties. Supplements are existing with doses ranging from 0.1 mg up to 10 mg, and no consensus on the best dosage has been reached in research.
It is generally suggested to start at the lowest dose possible, and gradually increase until the desired effect has been achieved. Some also suggest taking an additional dose in the night if you wake and have a problem falling back asleep. Extended-release options are also available to help stop frequent rousing in the night.
Possible Side Effects
Headaches are a usually reported side effect for many medications and supplements, counting melatonin. If this occurs, try decreasing the dose and drinking plenty of water.
As nausea is a rare side effect, some people do report feeling a little queasy after taking this supplement. Switching to a chewable or liquid version may be helpful in this case.
Feeling dizzy is another probable side effect to be aware of. If this occurs, lie down and use caution when changing positions as this can make dizziness worse.
Since the body starts regulating the sleep-wake cycle, increased drowsiness can occur. While this is more regular in the beginning, this symptom should decrease over time.
Nothing is extra rejuvenating than a great night’s rest. But if the sandman hasn’t been around much lately and sleepless nights are making it tough to function, it may be time to consider a more natural solution to aid you to sleep.
Navigating the confusing world of enhancements can be overwhelming enough, but figuring out which one to choose is still more challenging when you are operating in a sleep-deprived state.
confidently, this review has given you some great options to consider so you can find the ideal melatonin supplement for your needs and get back to sleeping soundly again.