The 6 Best Melatonin Supplements of 2022 Reviewed

How Does Melatonin Work?

Melatonin can help provide relief from abnormal sleep patterns, trouble falling asleep, insomnia and jet lag. Melatonin is made from the pea-sized gland in your brain called the pineal gland. You may have lower natural melatonin levels if you are experiencing high levels of stress, are a smoker, or if you don’t get enough natural light throughout the day. Additionally, as you age, your natural melatonin levels decrease.

There are two types of melatonin that can be ingested to help with sleeping: synthetic and natural. Natural melatonin comes from the glands of animals. It’s safer to ingest synthetic melatonin, as melatonin from animals can have viruses that can make people sick.

How to Choose the Right Melatonin Supplement

There are many kinds of melatonin supplements, and it’s important to consider different product features, ingredients, and relevant health information to find the best one for you.

What to Look For

The price of melatonin supplements across brands can vary greatly. If you’re unsure about melatonin, or you just want to try it out before making a big investment, go with a more affordable brand or a smaller amount of melatonin per container.

Melatonin also comes in a variety of forms: from gummy to capsule to liquid to spray. If you’re not one for munching on a sweet gummy before bed, opt for a capsule. Some people enjoy gummies because of their candy-like nature and prefer it to the traditional route of swallowing a capsule. Sprays are an interesting choice for those who don’t like to swallow pills or capsules but need a supplement that’ll help them doze.

How to Read Labels

Another facet to review is the added ingredients and allergen labels of a melatonin supplement. Many supplements are vegan and gluten-free, but it doesn’t hurt to check the label for yourself. Some brands will have a sleep supplement that uses melatonin and other natural ingredients to encourage sleepiness.

Referencing a melatonin supplement’s dosage will tell you the strength of the product. If you’ve never taken melatonin, it’s wise to start with a lower dose option to see how your body acclimates to the supplement. It’s better to take an additional low-dose gummy or capsule, rather than being stuck with an extra-strength supplement that is too strong for you.

How to Use Melatonin Supplements

In terms of taking melatonin to get a good night’s sleep, some doctors recommend taking 1 to 3 milligrams of melatonin around 2 hours before you go to bed. If you’re looking to prevent the side effects of jet lag, start taking melatonin two hours before bedtime a few days before your trip.

Always make sure to reference the label of the melatonin supplement you’re taking to see more specific instructions about taking melatonin.

Melatonin Safety & Side Effects

Melatonin is generally safe for short term use. However, don’t take melatonin if you’re pregnant or breastfeeding, have an autoimmune disease or struggle with depression. If you have high blood pressure or diabetes, check with your doctor before taking a melatonin supplement.

The most common side effects of melatonin include:

• Headache
• Dizziness
• Nausea
• Drowsiness

Less common side effects may include:

• Short-lasting feelings of depression
• Mild anxiety
• Mild tremor
• Abdominal cramps
• Hypotension

Melatonin can interact with certain medications, including:

• Anticoagulants and antiplatelet drugs
• Anticonvulsants
• Contraceptive drugs
• Diabetes medications
• Medications that suppress the immune system (immunosuppressants)

Talk to your doctor before taking melatonin to make sure it’s right, and safe, for you.

Takeaway

Coming in a variety of dosages, forms, and prices, there’s a melatonin supplement for everyone so long as you know what to look for.

Melatonin supplements can benefit those who struggle with falling and staying asleep, insomnia, abnormal sleep patterns, and people wanting to avoid the side effects of jet lag. Be sure to consult with your doctor if you take any prescription medications or if you are at risk of the side effects listed above.

Audrey Nakagawa is a writer at EcoWatch. She attends James Madison University, studying Media, Art, and Design, with a concentration in journalism. She’s a reporter for The Breeze in the culture section and writes features on Harrisonburg artists, album reviews, and topics related to mental health and the environment. She was also a contributor for Virginia Reports where she reported on the impact that COVID-19 had on college students.