The Best Melatonin for Sleep, According to a Registered Dietitian

Thorne Melaton-3 has three milligrams of melatonin in capsule form, making it a fast-absorbing option. While some other supplements include herbal ingredients to support sleep, Thorne’s only active ingredient is melatonin. It’s free from animal products, so it’s appropriate for people following a vegan diet, and it’s also gluten and soy-free.

Thorne is a trusted brand that has earned Current Good Manufacturing Practices (cGMP) certificates and the Therapeutic Goods Administration (TGA) certificate for its manufacturing processes. This supplement is NSF certified for sport, meaning it’s certified free from substances banned by major athletic organizations. And you won’t spend a fortune getting a good night’s sleep, either, as each serving is less than a quarter.

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Olly Sleep gummies are an easy-to-eat supplement that supports more than just your sleep-wake cycle. The three grams of melatonin are combined with L-theanine and chamomile, passionflower, and lemon balm extract. The herbal extracts included in this gummy have been used for their sleep-supporting benefits for centuries, but the research has shown inconsistent results, and people with allergies may need to avoid this product. L-theanine, an amino acid found in green tea, supports relaxation and sleep without a sedative effect, although optimal doses are still being researched.

As a gummy, this supplement is easy and tasty to take with its blackberry flavor, but it does include two grams of added sugars and is a little pricier than other options on this list.

This budget-friendly option costs less than 10 cents per serving, and is free from artificial flavors and gluten. You don’t have to spend a lot of money to get a quality supplement, as it’s also USP verified for purity, potency, and manufacturing processes.

The effects may not be as immediate as they are with other forms. As Wu explains, tablets tend to be absorbed more slowly. And while the tablets are small, they may be difficult for people who can’t swallow pills, or prefer not to.

For a tablet that is easy to take and quickly absorbed, Natrol Melatonin is one of the best. The 5-milligram quick-dissolving tablets are USP-verified for purity and potency, so you know you’re getting exactly what the bottle claims.

It doesn’t contain any added sugars. Though you’ll find xylitol, a sugar alcohol, in each tablet that adds a pleasant taste. While xylitol is tolerated well by most people, you could experience digestive stress like gas or bloating if you’re extra sensitive to this sugar alcohol.

At a dose of five milligrams per serving, this amount may be too much for some people; while safe, it could lead to side effects like headaches or grogginess in the morning.