The Best Melatonin Supplements for Adults
Updated By the HealthWorld editorial teamHow we pick
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Top picks at a glance
- 1
Melatonin is a hormone that tells your body it's night, so it's most useful for shifting your sleep timing, for example with jet lag, rather than as a nightly knockout pill. Low doses are usually enough for adults. Natrol is our pick because it comes in several strengths, so you can start low; it's the only melatonin we currently list.
Our picks
#1Best overall
Natrol Melatonin Sleep
Available in strengths from 1 to 10 mg, in regular tablets and fast-dissolve versions, so you can start with the lowest dose.
What to look for
- Start low
- More isn't better. Higher doses can cause next-day grogginess, headaches or vivid dreams without improving sleep. Start with the lowest dose and increase only if needed.
- Timing
- Take it 30–60 minutes before your target bedtime. For jet lag, timing it to your new time zone matters more than the dose.
- Gummies vs tablets
- Gummies are popular, but a 2023 study of US melatonin gummies found many contained more or less melatonin than their labels stated. Tablets from established brands make dosing simpler.
- Short-term use
- Melatonin is best for short-term use. If you need it most nights for more than a few weeks, talk to your doctor about what's behind the poor sleep.
- Who should ask a doctor first
- Check with your doctor if you're pregnant or breastfeeding, have an autoimmune condition, epilepsy or depression, or take blood thinners, blood pressure or diabetes medication. Don't drive after taking it.
Frequently asked questions
Is melatonin safe to take every night?
Short-term nightly use at low doses is considered safe for most healthy adults. Less is known about long-term nightly use, so if you find you need it every night for more than a few weeks, talk to your doctor.
Is melatonin bad for your heart?
Some preliminary observational research has linked long-term melatonin use with heart problems, but that kind of study can't show cause and effect. Short-term, low-dose use hasn't been shown to harm the heart in healthy adults. If you have a heart condition or take blood pressure medication, talk to your doctor before using melatonin.
Can you take melatonin with magnesium glycinate?
Generally yes. They work differently and are often taken together as part of a bedtime routine. Start with a low melatonin dose and check with your doctor if you take other medication.
How much melatonin should an adult take?
Many sleep experts suggest starting with 1 mg or less, 30–60 minutes before bed. Higher doses such as 5 or 10 mg are widely sold but aren't necessarily more effective and are more likely to cause grogginess. Follow the label and ask your doctor before going higher.
Sources
- Magnesium — Fact Sheet for Health Professionals — NIH Office of Dietary Supplements
- Melatonin: What You Need To Know — NIH National Center for Complementary and Integrative Health
- Ashwagandha — Fact Sheet for Health Professionals — NIH Office of Dietary Supplements
- Dietary Supplements — U.S. Food & Drug Administration