Sleep is just as important for your health as food and water. Yet, one out of three people in the United States say they’re not getting the recommended 7-9 hours a night. (1) If sleep is eluding you and affecting your function during the day, it might be time to consider trying a melatonin supplement. Melatonin is a hormone your body releases in response to darkness to make you sleep. (2)
Melatonin supplements are becoming increasingly popular—between 1999 and 2018, the use of melatonin supplements in the US increased fivefold. (3) Though considered safe, not all melatonin supplements are the same. (2) Given its growth in popularity, our team of experts narrowed down the best melatonin supplements to help you find one that fits your specific health needs. We evaluated several melatonin supplements, looking at ingredients, dose, effectiveness, safety, customer experience, and price to find the seven best options.
Editor’s choice: Onnit Melatonin Spray
Onnit Melatonin Spray offers liquid sleep support that’s easy to carry and consume. It’s sugar-free, comes in mint or lavender flavors, and contains three milligrams of melatonin per spray (0.16 milliliters). You can read more about our editor’s choice in our review below.
Medical disclaimer: This article is intended for educational and informational purposes only. It is not intended as a substitute for medical advice. For health advice, contact a licensed healthcare provider.
Our picks for the best melatonin supplements
- Best liquid: Onnit Melatonin Spray
- Best low-dose: Transparent Labs Sleep Aid & Recover
- Best for kids: Nutricost Kids Melatonin Gummy
- Best for adults with anxiety: Naked Nutrition Sleep Aid Supplement
- Best for recovery: Jacked Factory Build PM
- Best extended release: Nature Made Extended Release Melatonin
- Best for acid reflux: New Chapter Restful Sleep and Pain Relief
Compare melatonin supplements
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| Onnit Melatonin Spray | Transparent Labs Sleep & Recover | Nutricost Kids Melatonin Gummy | Naked Nutrition Sleep Aid | Jacked Factory Build PM | Nature Made Extended Release Melatonin | New Chapter Restful Sleep and Pain Relief | |
| Rating | |||||||
| Type | Spray | Capsules | Gummy | Capsules | Capsules | Tablet | Capsule |
| Dose per serving | 3 mg | 2 mg | 1 mg | 1 mg | 5 mg | 4 mg | 1 mg |
| Certifications | Certified IGEN | Informed Choice | None | Certified gluten-free | None | None | NSF Certified, B Corporation Certified, Non-GMO Verified |
Best liquid melatonin: Onnit Melatonin Spray
Key product features
What you should know
Onnit Melatonin Spray is a liquid supplement taken by spraying it in your mouth. One serving provides 3 milligrams of melatonin.
- Onnit Melatonin Spray comes in a small, 1-ounce bottle, making it easy to carry when traveling.
- At $0.43 per serving, Onnit Melatonin Spray is priced higher than the average cost of melatonin supplements, which is about $0.30 per serving.
- This is a good melatonin supplement for people who travel across time zones and need a small bottle of melatonin they can carry with them and take as needed to reduce jet lag symptoms. (2)
Why we like Onnit Melatonin Spray as best liquid
Using Onnit Melatonin Spray is easy: simply spray six times into your mouth before bedtime and swallow. It’s incredibly convenient, whether on your nightstand or packed in your travel bag. Additionally, the spray is available in both lavender and mint flavors, and it’s sugar-free. While both flavors contain no sugar, the lavender option is sweetened with stevia, a natural zero-calorie sweetener. (7)
The six-spray serving of the supplement provides 3 milligrams of melatonin. (5) Though there are no standards for melatonin dosing, the European Food Safety Authority and American Academy of Sleep Medicine recommend taking the lowest effective melatonin dose possible, with a maximum dose of 1-2 milligrams. (5) Other studies show that taking up to 5 milligrams of melatonin is safe. (6) Before adding melatonin to your routine, you should talk to your doctor, as they can help you determine what dose is right for you.
Since the supplement is sugar-free, you can take it before bed, even after brushing your teeth, without worrying about sugar sticking to your teeth and causing cavities. (17) Gummy and chewable melatonin supplements may contain added sugar, so you must brush your teeth after consuming so you don’t get cavities. (17)
At $0.43 per serving, Onnit’s melatonin spray is priced about $0.14 above the standard market price for melatonin supplements. However, the additional cost may be worth it for people who don’t like to take capsules, tablets, or gummies. You can save an additional 25% with Onnit’s subscription program, getting a new supply every 30, 45, 60, or 90 days.
The supplement also comes in a small 1-ounce bottle, making it easy to carry when traveling. Taking melatonin when traveling to different time zones may reduce jet lag symptoms like daytime sleepiness and difficulty sleeping at night. (2)
Though Onnit claims most of their supplements are third-party tested, we couldn’t find any proof that the melatonin spray is independently lab-tested. Third-party testing is one of the factors we look at when evaluating supplement safety. The independent lab test checks ingredients and dose, making sure it matches what’s listed on the label. (8)
A 2017 study published in the Journal of Clinical Sleep Medicine found that many melatonin supplements contain higher doses of the hormone and other substances like serotonin, a neurotransmitter that regulates mood and sleep. (4) Our team deducted points because of the lack of testing.
However, an interesting finding from the 2017 study was that while some melatonin products vary in the accuracy of label claim, liquid melatonin supplements were among the most accurate, suggesting good stability versus tablets or capsules. (4) Ensuring the stability of melatonin supplements is important to maintain their effectiveness and quality. To keep your melatonin supplement in optimal condition, store it as directed on the bottle. For Onnit Melatonin, this means storing it in a cool, dry place.
What customers are saying
Almost 1,000 Amazon customers have reviewed Onnit Melatonin Spray. Most consumers like how easy it is to take and how quickly it helps them fall asleep. However, some consumers said they didn’t like the taste and experienced side effects from the liquid supplement, like headaches when they woke up in the morning.
“The oral spray has been the most effective type of melatonin for me. Quick and good quality sleep. The only downside is that it is more expensive than gummies or pills. This spray works amazingly though!”
Kelly M., Amazon
A verified Amazon customer who goes by JCWERT notes the supplement is easy to take and works quickly. “Easy to take melatonin. Good price for a spray. I didn’t think it really tasted like mint but it’s not a bad taste. Fast acting and easier than fumbling around with pills when you want to get to sleep.”
Some customers reported that the melatonin spray didn’t help them sleep. Verified Onnit Melatonin Spray buyer Veronica writes, “If anything this keeps you up longer and makes your head hurt.”
Specs
| Form | Liquid |
| Serving size | 6 sprays |
| Melatonin dosage | 3 mg |
| Servings per bottle | 30 |
| Price per serving | $0.43 |
| Certifications | IGEN Certified |
Best low-dose melatonin: Transparent Labs Sleep Aid
Key product features
What you should know
Transparent Labs Sleep Aid & Recover has 2 milligrams of melatonin plus other ingredients to support sleep, including magnesium, L-theanine, and tart cherry. (9)
- Transparent Labs Sleep Aid & Recover is formulated to support sleep and recovery from everyday strains and stresses, helping to repair muscle and tissue. (10)
- At $1 per serving, Transparent Labs Sleep Aid & Recover is three times more expensive than the average market price for melatonin supplements.
- This is a good low-dose melatonin supplement for athletes who don’t want sleep problems to disrupt recovery or performance.
Why we like Transparent Labs Sleep Aid & Recover as best low-dose
Transparent Labs Sleep Aid & Recover has 2 milligrams of melatonin, the dose recommended by the American Academy of Sleep Medicine. (5) Taking a low dose of melatonin seems to have a greater impact on the circadian rhythm than a high dose because the lower dose is closer to the amount naturally produced by the body. (11)
In addition to melatonin, the sleep aid contains magnesium, tart cherry, glycine, and L-theanine to support sleep. Some evidence suggests these additional ingredients may help you fall asleep faster and stay asleep longer, but more research is needed. (9,12)
Transparent Labs specializes in supplements that benefit athletes and exercisers who want to improve performance. In addition to the above-mentioned ingredients, Transparent Labs’ sleep supplement also contains vitamin B6, magnesium, and zinc, which may benefit sleep and recovery following an intense workout. (13,14) The supplement provides 588% of the daily value for vitamin B6, 48% of the daily value for magnesium, and 136% of the daily value for zinc. Getting adequate amounts of zinc also supports immune health. (14)
The low-dose melatonin supplement from Transparent Labs has no artificial ingredients and is safe for people who follow a gluten-free diet. It’s also third-party tested for quality and potency, is Informed Choice certified, and has no banned substances.
Transparent Labs Sleep Aid & Recover is a solid supplement with quality ingredients. Still, it comes at a high price of $1 per serving, more than triple the average market price for melatonin supplements. However, with the added nutrients, you may find the supplement a good value if it replaces your multivitamin supplement. Transparent Labs also offers a subscribe and save program, reducing the price by 10% with automatic shipments every 30-45 days.
Another potential drawback of the low-dose melatonin supplement is taking four capsules to get the dose. If you don’t like swallowing pills, this may not make the right choice for you. Transparent Labs also recommends taking the supplement 45 minutes before bed on an empty stomach. If you’re a late eater, the supplement may not work for your lifestyle, as it’s best absorbed on an empty stomach.
Specs
| Form | Capsule |
| Serving size | Four capsules |
| Melatonin dosage | 2 mg |
| Servings per bottle | 30 |
| Price per serving | $1 |
| Certifications | Informed Choice |
Best melatonin for kids: Nutricost Kids Melatonin Gummies
Key product features
What you should know
Nutricost Kids Melatonin Gummies provides 1 milligram of melatonin in each strawberry-flavored gummy.
- Nutricost kids’ gummies are third-party tested for quality and potency, reassuring parents that the supplement contains what’s listed on the bottle.
- At $0.12 per serving, Nutricost Kids Melatonin Gummies cost considerably less than the average market price.
- This is a good low-dose melatonin supplement parents can give to their children when they have a hard time falling asleep or staying asleep.
- Each gummy contains 1 gram of added sugar and is sweetened with glucose syrup, sugar, and glucose.
Why we like Nutricost Kids Melatonin Gummies as best for kids
Nutricost Kids Melatonin Gummies provides a low dose of melatonin in a strawberry-flavored gummy that’s easy for kids to take. One gummy has 1 milligram of melatonin.
There’s no standard dose of melatonin for kids, but the American Academy of Pediatrics recommends starting at 0.5-1 milligram, with a maximum dose of 3-6 milligrams. (16) They also recommend you talk to your child’s doctor before starting melatonin supplements to discuss their sleep habits and get tailored guidance.
Short-term use of melatonin supplements, like the Nutricost gummy, may help kids who struggle with sleep establish a good bedtime routine. (16) It may also help kids reset their sleep schedules after vacation. (16) However, little is known about the long-term use of melatonin in children or adolescents, and there’s concern that the supplement may affect growth and development during puberty. (16) Kids supplementing with melatonin may also feel groggy in the morning. (16)
All of these factors should be taken into consideration before you add melatonin supplements to your child’s routine.
Nutricost Kids Melatonin Gummies contain 1 gram of added sugar for sweetness and flavor and five calories. Using sugar instead of a nonnutritive sweetener may improve flavor and palatability. However, because the gummies are sticky and contain sugar, your kids should brush their teeth after taking the supplement to reduce the risk of cavities. (17)
When parents look for supplements for their kids, they want products that are safe and effective. Nutricost’s gummies are third-party tested for quality and potency and made in a Good Manufacturing Practices (GMP) compliant facility. (8) The supplement has no artificial colors or flavors, using purple carrot juice concentrate for color and natural flavors.
Considering its price, Nutricost Kids Melatonin Gummies are a great bargain when looking for supplements for your kid. At $0.12 per serving, the supplement is about two-thirds less than the average market price. You can also save 5% on your order with Amazon’s subscribe and save program. With this program, you get automatic deliveries of the kids’ melatonin based on your preferred frequency, ranging from every two weeks to every six months.
What customers are saying
Most Amazon customers who bought Nutricost Kids Melatonin Gummies had good things to say. They liked the taste, price, and results, and even some of the pickiest kids enjoyed them.
“They are soft, the flavor is delicious and most importantly, they work really well. My kids take them at least a few times a week and they’ve really helped them establish better sleep patterns.”
Username “ClearBell,” Amazon
Matthew B. is another verified Amazon buyer who says the Nutricost gummy is good for picky eaters. “My daughter hates all the other melatonin gummies I’ve tried, but she likes this,” he writes.
Some customers, however, reported side effects like nightmares, and a few customers reported receiving the supplement with a broken seal.
An Amazon customer who goes by VTHawaii purchased the Nutricost Kids gummies and had bad dreams.
“I’m a 205 lb 59 year old man. I have no idea how little kids can take these things,” he writes. “My experience was AWFUL. And not just once. Almost every time! I like gummies and only 1 mg melatonin. NOT THESE unless you want wild and crazy dreams and out of body experiences.”
Specs
| Form | Gummy |
| Serving size | One gummy |
| Melatonin dosage | 1 mg |
| Servings per bottle | 120 |
| Price per serving | $0.12 |
| Certifications | None |
Best melatonin for adults with anxiety: Naked Nutrition Sleep Aid Supplement
Key product features
What you should know
Naked Nutrition Sleep Aid Supplement is a low-dose melatonin supplement, providing 1 milligram per capsule as well as other ingredients aimed at supporting sleep and helping reduce anxiety.
- Naked Nutrition’s sleep supplement contains herbs that may help you relax, including lemon balm extract, passionflower extract, and lavender flower extract. (9,18,19,20)
- Naked Nutrition Sleep Aid costs $1 per serving and about $0.60 more than the average market price for melatonin supplements.
- This is a good melatonin supplement for people looking for a natural product they can use when they have occasional sleeplessness due to work-related worries.
Why we like Naked Nutrition Sleep Aid Supplement as best for adults with anxiety
Naked Nutrition Sleep Aid Supplement contains an appropriate dose of melatonin for those who don’t want something too intense, but need support regulating their sleep pattern or support for anxiety. (5) About 19% of Americans report not getting enough sleep, affecting how they think, feel, and function. (1,3)
We chose this as the best for adults because lower doses of melatonin are well tolerated and don’t cause side effects like daytime drowsiness or withdrawal symptoms you might have with over-the-counter or prescription sleep medications. (6) With 1 milligram of melatonin in each serving, Naked Nutrition Sleep Aid Supplement is a simple, safe choice for adults who need a little extra help falling asleep at night.
The sleep aid also has other ingredients that may benefit your sleep routine including L-theanine, lemon balm extract, passionflower extract, and lavender flower extract. (9,18,19,20) These added ingredients may benefit sleep by helping you feel more relaxed, but you may need something more specific if you have a sleep disorder like insomnia. (9,18,19,20)
Naked Nutrition Sleep Aid Supplement also contains gamma-aminobutyric acid (GABA), a chemical messenger naturally present in the body that regulates stress, anxiety, and sleep. (21) Research shows there may be an association between people with chronic stress, anxiety disorders, insomnia and low GABA levels in the body. (21) The medications that treat anxiety and insomnia work by increasing GABA activity. (21)
Given the role it plays in anxiety and sleep, GABA is a popular sleep supplement. However, GABA supplements may not help right away. Studies show that while GABA may help you fall asleep faster, it takes several weeks to work and may ultimately may not improve sleep quality. (21)
Naked Nutrition’s melatonin supplement has no artificial sweeteners, flavors, or colors. It’s also free of common food allergies like gluten, wheat, milk, tree nuts, peanuts, eggs, and fish.
However, we’d like to see third-party testing for Naked Nutrition’s sleep aid. At triple the average market price for melatonin supplements, we believe third-party testing is a must. Signing up for autoship—getting a new supply every 1-3 months—reduces the price by 10%. But, even with the discount, you’re still paying double the average market price.
Specs
| Form | Capsule |
| Serving size | One capsule |
| Melatonin dosage | 1 mg |
| Servings per bottle | 30 |
| Price per serving | $1 |
| Certifications | None |
Best melatonin for recovery: Jacked Factory Build PM
Key product features
What you should know
Jacked Factory Build PM contains a mix of ingredients designed to support more restful sleep and help you recover from intense workouts.
- Jacked Factory Build PM uses a combination of melatonin, magnesium, and L-theanine to contribute to improved sleep.
- At $1.27 per serving, Jacked Factor Build PM is one of the more expensive melatonin supplements on the market.
- If poor sleep affects your athletic performance or ability to recover fully from your workout, then Jacked Factory Build PM may be a good melatonin supplement for you.
- The melatonin supplement is manufactured in a facility that may also process common food allergens and is an unsuitable supplement for people with severe food allergies.
Why we like Jacked Factory Build PM as best for recovery
After a hard workout or grueling workday, recovery is of the utmost importance. Jacked Factory Build PM contains a powerful mix of melatonin, tart cherry, L-theanine, magnesium, and ashwagandha to help support just that.
After working your body hard, it takes at least 8 hours of sleep to recuperate and rebuild. (13) Athletes with heavy workout schedules, back-to-back games, or extensive travel may also find it hard to get the sleep they need. (13) All that to say, not getting enough quality sleep impairs recovery, leading to muscle weakness and poor athletic performance. (13)
Taking 5-6 milligrams of melatonin may support recovery in athletes by reducing oxidative stress and inflammation and improving muscle strength. (15) However, it’s not known how melatonin may affect athletic performance; reports have shown that the supplement may decrease performance and affect early morning workouts. (15)
Along with melatonin, Jacked Factory Build PM has other ingredients that may support sleep and recovery. Tart cherry juice, for one, may increase total sleep time and slightly improve sleep quality. The supplement’s magnesium and zinc content may aid in melatonin production. (15)
Ashwagandha, a key ingredient in Jacked Factory’s sleep supplement, may help reduce anxiety and stress. (22) Additionally, ashwagandha’s antioxidant properties have been shown to potentially support athletic performance and reduce muscle fatigue. (22)
Though Jacked Factory Build PM contains several ingredients shown to support sleep and recovery, we had to deduct points from our rating due to a lack of third-party testing. It’s also the most expensive melatonin supplement on our list at $1.27 per serving. However, you can save up to 15% with the subscribe and save program, which decreases the price to $1.13 per serving.
What customers are saying
More than 2,500 Amazon customers reviewed Jacked Factory Build PM. Overall, customers like the supplement, noting it helps muscle recovery and reduces fatigue.
“I never understood what the saying sleep like a rock meant until I took these. I had complete muscle relaxation and woke up refreshed. I took these about 45 minutes before I went to bed and could not stay awake no matter what I tried to do. I have been using these the nights after 8-hour snowboarding days and I noticed decreased soreness/stiffness the day after.”
Nathan M., Amazon
Another verified Amazon shopper Lilly E. likes the supplement but says it can cause vivid dreams. “I have tried many sleep and recovery supplements and this is extremely effective. It will help you fall asleep slightly but I wouldn’t use it if your main goal is ONLY to fall asleep. The real benefit this has is once you fall asleep it lets you attain a deep sleep. It can make your dreams much more vivid for better or worse.”
Some customers reported experiencing side effects like nausea, headaches, and fitful sleep.
An anonymous verified Amazon customer was looking forward to getting help with sleep and recovery but had side effects from the supplement.
“I wanted to like this so bad; I’m in the gym 5-6 days a week and am doing really well with building muscle and wanted something to aid with my recovery as I am sore a lot and have trouble sleeping,” they write. “I’ve tried this on 3 different nights and ended up calling out of work because I was up all night worshipping the porcelain gods.”
Specs
| Form | Capsule |
| Serving size | Two capsules |
| Melatonin dosage | 5 mg |
| Servings per bottle | 30 |
| Price per serving | $1.27 |
| Certifications | None |
Best extended-release melatonin: Nature Made Extended Release Melatonin
Key product features
What you should know
Nature Made Extended Release Melatonin is a dual-action supplement that releases melatonin right away and then gradually throughout the night.
- The Nature Made website suggests talking to your doctor about melatonin if you take prescriptions like antidepressants or blood pressure medication due to potential interactions or side effects.
- At $0.17 per tablet, Nature Made Extended Release Melatonin costs less than the average melatonin supplement.
- The extended-release melatonin makes a good sleep aid for people who wake up frequently while sleeping. (23)
Why we like Nature Made Extended Release Melatonin as best extended-release
With its extended-release formula, Nature Made Melatonin may help those who wake up in the middle of the night get better rest. The 4-milligram melatonin supplement uses a special tablet that releases the sleep-inducing hormone immediately and then gradually throughout the night. Extended-release tablets like Nature Made can keep melatonin levels elevated for up to six hours. (23)
Natural melatonin production in the body declines between 2–4 a.m. (23) As you age, the body produces less melatonin, which is why older adults have difficulty staying asleep. (23) One of the issues of supplemental melatonin is that it clears the body quickly, and some people may need to supplement more often or take a higher dose to stay asleep. (23)
Extended-release formulas like Nature Made may help keep levels of melatonin steady throughout the night, improving total sleep time. (23)
A clinical trial published in 2024 found that a 4-milligram, extended-release melatonin supplement sustained melatonin levels for up to nine hours. (23) Extended-release supplements with 5 milligrams of melatonin may stay in the body for up to 12 hours, causing daytime sleepiness. (23)
Nature Made Extended Release Melatonin also has 90 milligrams of calcium, meeting 7% of daily needs. Preliminary research shows that low blood calcium may disrupt the sleep-wake cycle, affecting sleep time and quality. (24) This is especially common in shift workers who work at night and sleep during the day. (24) Though there are no guidelines for how much calcium you need for better sleep, the Nature Made melatonin can work to support blood calcium levels.
“Calcium plays a large part in the NREM part of the sleep cycle, which is important for the repair of muscles and immune system.”
Victoria Burgess, Ph.D., CSCS, CISSN, Fortune Recommends Advisor
Nature Made Extended Release Melatonin supplement has no artificial colors, sweeteners, or preservatives, and it’s safe for gluten-free diets. However, the label warns that people who are pregnant or nursing, take prescription medications, or have a chronic disease should not take the supplement unless directed to do so by a doctor.
Melatonin supplements may interact with medications that treat many health conditions like high blood pressure, diabetes, and seizures, worsening symptoms. (2) There’s not enough research on using melatonin supplements during pregnancy to determine safety, so you should talk to your OB/GYN before supplementing. (2)
Nature Made Extended Release Melatonin costs $0.17 per serving, priced below the average market price. The supplement company has a subscribe and save program that reduces the price by 10% with a new delivery every 30, 45, 60, or 90 days.
What customers are saying
Most of the more than 1,800 customer reviews on Amazon for Nature Made Extended Release Melatonin are positive. Many consumers like the supplement’s results, but some report that it didn’t help their sleep or made it worse.
A verified Amazon buyer who goes by Stevexa says the supplement is very effective. “These work the best. You don’t wake up groggy.”
“Regular Melatonin just doesn’t do it for me. But this was a game changer my issue is STAYING asleep. This is PERFECT for helping you stay asleep and feel totally normal and refreshed in the morning. It doesn’t last a full eight hours but it does last six. Worth it though when you’re someone waking up 4-5 times a night for no reason.”
Karla P., Amazon
Not all customers had good results from the melatonin supplement. Verified Amazon shopper William G. said he and his wife didn’t have good results.
“These pills worked good enough to make both fall asleep like normal,” he writes. “But we both woke up many many times throughout the night and were very disturbed in our sleep.”
Specs
| Form | Tablet |
| Serving size | One tablet |
| Melatonin dosage | 4 mg |
| Servings per bottle | 90 |
| Price per serving | $0.17 |
| Certifications | None |
Best melatonin for acid reflux: New Chapter Restful Sleep and Pain Relief
Key product features
What you should know
New Chapter Restful Sleep and Pain Relief contains melatonin, valerian root, sour cherry, and passion flower to support restorative sleep. It also has an herbal blend consisting of turmeric, cinnamon, and rosemary designed to help with inflammation.
- The turmeric in New Chapter Restful Sleep and Pain Relief may help reduce acid reflux, which causes symptoms like heartburn and indigestion that may disrupt sleep. (25)
- New Chapter sleep supplement costs $0.67 per serving, more than double the average market price.
- Taking this melatonin supplement can help you sleep better if pain is what is keeping you up at night.
Why we like New Chapter Restful Sleep and Pain Relief as best for acid reflux
Many health problems affect sleep quality, including pain and gastroesophageal reflux disease (GERD). (26,28) New Chapter Restful Sleep and Pain Relief was formulated to address these specific health issues that disturb sleep, making it our top choice for acid reflux.
GERD causes frequent acid reflux as the stomach acid regurgitates into the esophagus, causing indigestion and heartburn. (27) Research shows that people with acid reflux may not get enough high-quality sleep. (28)
New Chapter Restful Sleep and Pain Relief may help solve this issue. The supplement contains turmeric and curcumin, a compound in the spice responsible for its yellow color. (25) There’s some evidence that curcumin may protect against reflux by reducing inflammation in the esophagus. (25) Nonetheless, there is limited evidence that turmeric supplements may benefit acid reflux; more research is needed to clarify these claims. (25)
Ginger is another prominent ingredient in New Chapter Restful Sleep that may help with pain. The root may reduce nausea that’s often associated with acid reflux. (29)
New Chapter Restful Sleep and Pain Relief has 1 milligram of melatonin, valerian root, sour cherry, and passionflower for sleep support. Tart cherry and passionflower may assist with sleep by helping you feel more relaxed. (12,20) Valerian is an herbal supplement touted as a sleep aid, but the evidence is mixed. The American Academy of Sleep Medicine says people with chronic insomnia shouldn’t take valerian, so check with your doctor before adding this supplement to your bedtime routine. (30)
New Chapter Restful Sleep and Pain Relief is NSF-certified as a gluten-free and B-certified corporation, meaning New Chapter follows good environmental and social practices. But, a downside of the melatonin supplement is the use of proprietary blends, which do not disclose the dosage of vitamins and herbs, therefore making it hard to evaluate safety. (31)
At $0.67, New Chapter Restful Sleep and Pain Relief costs slightly more than twice the average market price for melatonin supplements. New Chapter offers a subscribe and save program that reduces the price of the supplement by 15% with automatic shipments every 1-3 months.
What customers are saying
Customer reviews on Amazon are mixed. Some customers say it helps with pain and sleep, while others say it doesn’t help at all or causes side effects.
“This stuff really works! After 38 years of using various prescription sleeping pills and building up a tolerance to them and trying various OTC supplements I tried this. Put me to sleep and stayed asleep.”
Nina A., Amazon
AW is another Amazon customer with good results. “Just the right amount of Melatonin to help with sleep,” they write. “No groggy feeling.”
However, not everyone experienced improvements in sleep and some had unwanted side effects from the supplement. Amazon customer with the username Anointed Georgia writes, “It provided horrible, abdominal pain and no sleep.”
Specs
| Form | Capsule |
| Serving size | 1 capsule |
| Melatonin dosage | 1 mg |
| Servings per bottle | 30 |
| Price per serving | $0.67 |
| Certifications | NSF Certified for gluten-free, Non-GMO project Verified, B Corporation Certified |
Our supplement testing methodology
Dietary supplements are meant to enhance health and fill in nutritional gaps. Getting the right supplement can make a significant difference in your health and well-being. However, individual needs and goals vary, so our team works hard to provide detailed and trustworthy supplement reviews to help you in your decision-making process.
You can read our full supplement testing methodology here.
Testing criteria
Efficacy—40%
Efficacy means the effectiveness of the product in achieving its claims and the evidence that supports those claims. Each supplement can help consumers achieve specific health benefits. We examine whether a supplement delivers on its promised benefits.
Here’s what we look for:
- Clinical evidence
- Calories per serving
- Dose
- Mixability
Safety and side effects—35%
When choosing a supplement, you have to assess health risks, adverse effects, and safety profiles. We ensure the safety of these products through first-hand testing. To do this, we evaluate:
- Reported side effects
- Current research
- Third-party testing
- Manufacturer accreditation
- Artificial sweeteners
- Added ingredients like caffeine
Value—20%
We know that value doesn’t just mean price—it also includes the quality you get for the price. Our team factors in a cost analysis to determine the true worth of a supplement in relation to its price. We then identify products that offer a solid return on investment:
Our factors in this rating include:
- Price per serving
- Quality standards
- Heavy metal testing
Customer experience—5%
A customer’s experience with a company directly impacts satisfaction, loyalty, and the likelihood of repeat purchases. That’s why our team includes it in our testing process.
Our factors in this rating include:
- Ease of purchase
- Shipping and returns
- Customer support
- Subscription service
- 100% satisfaction guarantee
- Multiple forms
What is melatonin?
Melatonin is a hormone naturally produced in the brain and plays a central role in managing the body’s circadian rhythm. It’s your body’s 24-hour clock that influences sleep patterns based on whether it’s light or dark. (5)
Your brain starts making melatonin after the sun goes down. (5) It causes you to feel sleepy by activating the brain’s receptors that signal it’s time to relax the body for sleep. Normal melatonin production increases later in the evening hours and tends to peak around 3-4 a.m., then declines rapidly as the waking hours near. (23)
How to use melatonin
How you use melatonin can vary from person to person. For example, if you’ve just started experiencing sleep issues, your doctor might suggest taking a specific dosage a couple of times a week to see if it helps, rather than using it daily. It’s important not to exceed the recommended dosage on any supplement—whether it’s a pill, powder, or gummy—unless directed by your doctor. Since melatonin is designed to help your body relax and promote sleep, it should only be taken (usally about an hour) before bedtime.
Benefits of melatonin supplements
Melatonin is a popular dietary supplement people take to improve sleep. (32) Melatonin supplements can help with the following:
Ease insomnia
Insomnia is a common sleep disorder that happens when you have a hard time falling asleep or staying asleep. Melatonin supplements may help insomnia by shortening the amount of time it takes for you to fall asleep. (32)
Relieve jet lag symptoms
Traveling through different time zones affects the circadian rhythm, disrupting your sleep and making you feel more tired during the day. (32) Taking melatonin supplements when traveling may help keep the circadian rhythm on track, reducing jet lag symptoms. (32)
Help with delayed sleep-wake phase disorder (DSWPD)
People with DSWPD usually fall asleep between 2-6 a.m. and wake up between 10 a.m.-1 p.m. (32) Supplementing with melatonin may shorten the amount of time it takes for people with DSWPD to fall asleep. (32)
How to choose the best melatonin supplement for you
You need to consider several factors when choosing the best melatonin supplement for you, including:
Form
Melatonin comes in many forms, like capsules, gummies, chewables, liquids, and spray. Choose the form that you can easily take. Keep in mind that gummy and chewable melatonin supplements may have added sugar, so you need to brush your teeth after taking them and before going to bed to reduce the risk of cavities. (17)
Dosage
There’s no set dose for melatonin, but medical and sleep authorities recommend taking the lowest dose possible, with a maximum dose of 1-2 milligrams. (6) Despite this recommendation, you can find melatonin supplements in a wide range of doses, from 1 milligram to 10 or more milligrams. Consult with your doctor before supplementing with melatonin to determine the best dose for you.
Added ingredients
Melatonin supplements may include other ingredients aimed at supporting sleep like magnesium, vitamin B6, or L-theanine. Carefully read the label to check ingredients and dosages and share it with your doctor to discuss benefits and potential risks.
Third-party testing
Dietary supplements like melatonin are regulated by the FDA, but not nearly as tightly as medications. (8) The FDA requests supplement makers follow Good Manufacturing Practices (GMPs) to ensure the quality, safety, and efficacy of their supplements. (8) This practice puts supplement safety into the hands of the supplement maker.
Third-party testing is one of the factors we use when evaluating supplement safety. It’s an independent lab evaluation of a supplement that checks ingredients and potency, making sure the supplement contains what’s listed on the label. (8)
Price
Price is also a factor that comes into consideration when choosing the best melatonin supplement. However, the cheapest supplement may not make the best choice if it’s not in the form you prefer or provides the right dose. When looking at a supplement’s price, consider all the other important factors to you and choose one that meets your needs and fits your budget.
Side effects of melatonin
Like any supplement, melatonin can be overused or taken incorrectly. If it’s taken during the day or too late at night, it can lead to drowsiness and sluggishness the next morning. Some people may also experience headaches, an upset stomach, dizziness, or nausea, though these side effects are usually limited and more likely to occur with excessive doses. (35)
FAQs
Are all melatonin brands the same?
Different melatonin brands vary in quality, dosage, and ingredients, so choosing a reputable brand is important. Some products may also include additional ingredients like herbal extracts or vitamins. Always check labels and, when possible, opt for third-party tested products to ensure quality and safety.
Can I buy melatonin over the counter?
Yes, you can buy melatonin over the counter in the United States. It can be found in various forms, such as capsules, gummies, and even liquid drops, at pharmacies, grocery stores, or online.
How long does melatonin last?
The effects of melatonin typically last for about four to eight hours, depending on the dosage and your body’s metabolism. It’s designed to help you fall asleep and stay asleep for a typical night, but the effects can vary from person to person. Taking it too late in the evening may result in lingering drowsiness the next day.
Which melatonin is most effective?
The most effective melatonin supplement is the one that helps you get the results you’re looking for at the lowest dose. Health authorities recommend a maximum dose of 1-2 milligrams, but studies show you can safely take up to 5 milligrams. (6) Talk to your doctor about melatonin and the supplement and dose that may work best for you.
Is it okay to take melatonin every night?
Does stronger melatonin work better?
Current recommendations say to take no more than 1-2 milligrams of melatonin unless otherwise directed by your doctor. (6)
“It is also good to start low and titrate up to the effect you are looking for, as to avoid over-tiredness the following day by taking too large of a dose,” Burgess adds.
Small studies show that taking stronger melatonin, 5 milligrams, may increase sleep time. (6) But, more research is needed to evaluate safety and side effects
What type of melatonin supplement is best?
The best type of melatonin supplement is the one that fits your needs in terms of form, dose, and price. Currently, melatonin supplements made from synthetic melatonin are the safest as plant or animal-derived melatonin may contain contaminants. (33) Talk to your doctor to discuss what type of melatonin supplement is best for you.
Who should not take melatonin?
Melatonin supplements are safe for most people. But, you shouldn’t take melatonin if you’re allergic to the supplement or any of the ingredients, have liver or kidney disease, or have an autoimmune disorder like rheumatoid arthritis or lupus. (34) You should talk to your doctor about melatonin supplements if you’re pregnant or breastfeeding, have a chronic health condition, or take prescription medication. (34)
These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any diseases.
Our experts
Victoria Burgess, Ph.D., CSCS, CISSN
Victoria Burgess earned her Ph.D. in Health and Human Performance from Concordia University Chicago and holds her NSCA CSCS and Certified Sports Nutritionist (CISSN). She is an adjunct professor in the Human Performance and Nutrition department at Concordia University Chicago & Parker University, where she teaches undergraduate, graduate, and doctoral-level courses.
Joana Neziri, M.S., NASM CPT
Joana is a writer, editor, and content strategist focusing on nutrition, fitness, and all things health. After earning a master’s degree in business from the University of North Florida, she began a career in research and digital marketing.
Lily Moe
Lily is a Brooklyn-based writer and editor with over seven years of experience in health media. As a former Fitness Coach, Lily’s editorial prowess has largely focused on fitness, nutrition, and weight management. She has also spent a fair share of time in testing labs, analyzing everything from protein powders to yoga mats. Her work has appeared in Verywell Fit, Verywell Mind, Health, and more.
Kelly Uhler
Kelly has a multifaceted background in elder care, health care, and copywriting. She has worked for organizations such as A Place For Mom and Homecare.com, which gave her the opportunity to work closely with families, providing reliable information to help them make informed decisions about their loved one’s health, safety, and quality of life.
Jill Corleone
Registered Dietician
About Author
Jill Corleone is a graduate of New York University, with a degree in Nutrition Science. She spent the early part of her career working in the clinical setting, including management. After moving to Hawaii to raise her family, she started a career in freelance writing.