Best Melatonin Supplements

When it comes to natural sleep aids that actually work, taking melatonin — a hormone made by our body that regulates our sleep/wake cycle — is at the top of many experts’ lists.  “Melatonin is a hormone that our brain’s pineal gland naturally produces at night, based on lighting cues, signaling to the body that it’s time to go to sleep,” explains integrative nutrition and health coach Lianna Nielsen. “Melatonin helps you fall asleep faster. As it signals to the body that it’s time to go to sleep, it’s helpful for people who need to fall asleep at odd hours, who wake up in the middle of the night and need help falling back asleep, or people who are jet-lagged. It doesn’t actually improve the quality of sleep, however, which is why people who have trouble sleeping often complain about being groggy the next morning after taking it.”   Before diving deeper into the ins and outs of melatonin supplementation, it’s important to underline that, while stress and anxiety — coupled with the fact that melatonin levels naturally decrease with age — can leave many of us looking for sleep solutions, people should try to improve their sleep habits and sleep environment before taking melatonin, according to Frances Largeman-Roth, RDN and nurish by Nature Made brand partner.  RELATED: Best Multivitamins for Men So how can one improve their sleep environment? How to Improve Sleep Environment Put electronics aside: Avoid electronics before bed! “This is by far and away my biggest tip,” says Kylene Bogden, RD and wellness advisor for Love Wellness. “If you’re unable to cut the screen time at night (I typically suggest avoiding all screens two hours before bed) try investing in a pair of blue light blocking glasses to wear one to two hours before bed.” Bogden also suggests stopping all eating two hours before bed as the body must fully digest before it truly rests.  Lifestyle and environment changes: Other helpful lifestyle and environmental changes include avoiding caffeine late in the day, getting sunlight during the day, exercising regularly, keeping your bedroom cool, dark and quiet, avoiding alcohol (especially late at night), and creating a nighttime ritual to wind down (for this, Nielsen suggests taking a hot bath or shower, meditating, or reading a book).  Magnesium: Since melatonin doesn’t improve sleep quality, Nielsen also suggests taking 300 to 400 mg of magnesium glycinate one hour before bed. “Magnesium is a great first line of defense when it comes to all-natural sleep aids. If this doesn’t help, it may be worth it to advance to something a little more powerful such as melatonin,” she adds. RELATED: Experts Reveal Their Hacks for a Good Night's Sleep Shopping for a Melatonin Supplement Once you’ve reached the point where you’re ready to shop for a melatonin supplement, there are a few things to bear in mind. “You want ingredient transparency, a reputable brand, and either a USP (United States Pharmacopeia) or NSF (NSF International) seal as they show proof of third party testing and high public health standards,” explains Nielsen. Bogden also suggests looking for extended-release melatonin as this can often help users experience more restful sleep and refreshing, non-groggy wake-up. Once you start shopping for a supplement you’ll notice that they are available in a wide range of dosages. How much melatonin to take is very individualized. “It’s better to start off with a smaller dosage and increase it if it’s not helping you,” says Largeman-Roth. “For example, you might want to start off with a supplement that provides 1 to 3mg of melatonin and then increase the dosage if that’s not enough. You don’t want to feel groggy when you wake up in the morning, so it’s best not to overdo it.”  If you’ve experimented with timing and dosage and you find it isn’t working after a few weeks, most experts suggest discontinuing its use. Nielsen also underlines that it’s safe to take nightly for a month or two but it’s best to use melatonin sparingly (there are few long-term studies) and melatonin should be avoided entirely if you’re pregnant or breastfeeding, have certain autoimmune disorders, or seizure disorders. “It’s always best to consult your doctor first if you take other medications or supplements, or if you have high blood pressure or diabetes as melatonin may also raise blood pressure and blood sugar levels,” says Nielsen.  So what are some expert-approved picks?  Best Melatonin Supplements Nature Made Melatonin A recommendation from Largeman-Roth is this popular option from Nature Made. It has nearly 9,000 reviews on Amazon of which more than 80 percent are 5-star. Reviewers seem to love that it’s not only third party tested, but helps them fall asleep faster and easier. Many also note that they’ve tried other supplements and didn’t have as much success with competitors.  We love that it is free from artificial flavors and preservatives. $12.29 at Amazon.com Olly Sleep Melatonin Gummies If for whatever reason swallowing a pill isn’t for you, Largeman-Roth recommends these melatonin gummies from Olly. Featuring a blackberry flavor, they combine melatonin with amino acids and botanicals. The gummies have more than 10,000 reviews on Amazon of which more than 70 percent are 5-star. Most reviewers say the gummies work really well. As for the taste, it seems polarizing with some loving it and others wishing it was grape or a little sweeter.  $11.99 at Amazon.com Love Wellness Sleeping Beauty Supplement “Love Wellness makes a great sleep product, Sleeping Beauty that contains melatonin in addition to other natural sleep ingredients such as magnesium, l-theanine, and valerian root,” says Bogden.“This is a great blend for those looking for a new product to enhance their sleep quality.” While reviewers on Amazon seem to be split on whether Sleeping Beauty is effective, there are a number of glowing reviews. $24.99 at Amazon.com Pure Encapsulations Melatonin Nielsen likes Pure Encapsulations 100 percent melatonin supplement that comes in both pill and liquid form. It’s available in various doses and has overwhelmingly positive reviews; of the 474 reviews on Amazon, 83 percent are 5-star. When reading through the reviews you’ll notice that it’s important to test to find your optimal dose – just because a particular dose works for a friend or colleague doesn’t mean it will work for you.  $37.20 at Amazon.com Klaire Labs Melatonin-SR This is another favorite of Nielsen’s because it offers sustained-release melatonin, meaning it delivers melatonin slowly over several hours to maintain blood levels for a longer period of time. It's also free of common allergens and contains no artificial colors, flavors, or preservatives. Amazon shoppers seem to agree as 81 percent of the product’s 48 reviews are 5-star. Again you’ll find plenty of gems in the comments that reiterate how important it is to experiment when using these supplements to find your personal sweet spot.  $15.99 at Amazon.com Life Extension Fast-Acting Liquid Melatonin Another pill alternative endorsed by Largeman-Roth is this liquid melatonin from Life Extension. This citrus-vanilla liquid is designed to be fast-acting and it's completely sugar-free. The recommended dose is 1 mL 30 to 60 minutes before bedtime (or about 20 drops). Buyers seem to love it - 74 percent of the 145 reviews are 5-star.  $8.10 at Amazon.com Nested Naturals Luna Sleep Aid If your insomnia is severe, and isn't responding to traditional sleep supplements, break out the big guns with Nested Naturals' Luna Sleep Aid. Each pill packs a generous 6mg of melatonin, which is more than enough for most people, but its the extras, from valerian root extract and L-theanine to various flower extracts, that combine to knock you out and keep you snoozing until your alarm clock goes off. $19.95 at Amazon.com You Might Also Dig: Best Fertility Vitamins and Supplements for Men Best Vitamin D Supplements Vitamin Buying Guide: What Men Need to Know