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Melatonin Supplements Review

Trouble Sleeping? See CL's Tests of Melatonin Supplements and Top Picks.

Latest Update

Melatonin & Blood Pressure

Medically reviewed and edited by Tod Cooperman, M.D.

Latest Update August 24, 2026 ⓘ

Melatonin Review 2024

Quick Summary

Does melatonin work?
Melatonin supplements can help you fall asleep sooner, although not necessarily for longer, when taken before bedtime (30 to 60 minutes before for regular pills; 20 minutes before for fast-dissolve pills, chewables, and liquids and chewables). Studies suggest it may help with sleep issues during and after menopause, in children with autism spectrum disorder, and in people with Parkinson's disease. Melatonin may also reduce migraine and primary stabbing headache, alleviate symptoms of stomach ulcer, gastroesophageal reflux disease (GERD), and functional dyspepsia (stomach pain not caused by an ulcer), and reduce anxiety associated with medical procedures (see What It Does).
How much melatonin to take:
Melatonin is a hormone; use it only as needed, not every night. Try the lowest dose that will work for you, starting with about 1 mg or less. If that doesn't work, try 3 mg. Some products contain greater amounts, such as 5 or 10 mg, which may be more than you need and can leave you groggy and have other negative effects. Timed release products may help you not just fall asleep but also stay asleep, but they won't help you stay asleep as well as a prescription sleep medication.

While nuts, including pistachios, almonds, cashews, Brazil nuts, chestnuts and peanuts, contain melatonin, the amount is much lower than doses shown to be effective.

Taking small to moderate doses of melatonin from supplements does not appear to reduce the body's own production of melatonin, although other factors (such as taking high-dose vitamin D) may decrease your body's natural levels of melatonin (see ConsumerTips™: What to Consider When Using).
What did CL's tests of melatonin supplements show?
In laboratory testing, all the melatonin supplements were found to contain their listed amounts of melatonin within a reasonable margin. This was better than what ConsumerLab found in 2020, when one product contained nearly twice its listed amount of melatonin; and it is better than other researchers have found when sampling the market (see Quality Concerns). Our cost comparisons show you could spend as little as 1 cent to over 60 cents per milligram of melatonin (see What CL Found and How Products Were Evaluated).
Best melatonin supplement?
Among 20 CL Approved products, CL selected Top Picks for low, moderate, high, very high dose and time release melatonin, as well as a product for children and one for pets. These products represent superior quality and value.
Melatonin safety and side effects:
Melatonin supplements, taken in doses up to 3 mg per day, short-term, appear to be generally safe for adults. Drowsiness may occur, often for about six hours after taking melatonin (although it may last longer if controlled-release, higher dose products are used). Impaired mental alertness and balance, headache, dizziness, and nausea may also occur. Higher doses of melatonin may affect blood pressure, aggressiveness, blood clotting, seizure activity, and, at very high doses, ovulation, depression, and schizophrenia. Rarely, heart palpitations or premature ventricular contractions (PVCs) have been reported. Melatonin can interact with certain foods and increase the effectiveness of certain medications (such as sedative or sleep medication) or decrease the effectiveness of others (such as blood pressure medications). Certain drugs (and even caffeine) may increase the amount of melatonin you absorb from supplements. Long-term use is associated with an increased risk of bone fracture and slower healing after a fracture occurs. It is best to use melatonin "as needed" rather than on a regular basis (see Concerns and Cautions).

Products tested in 2024

+— 168 sources

In addition the results of its expert testing, ConsumerLab uses only high-quality, evidence based, information sources. These sources include peer-reviewed studies and information from agencies such as the FDA and USDA, and the National Academy of Medicine. On evolving topics, studies from pre-print journals may be sourced. All of our content is reviewed by medical doctors and doctoral-level experts in pharmacology, toxicology, and chemistry. We continually update and medically review our information to keep our content trustworthy, accurate, and reliable. The following sources are referenced in this article:

Make sure you're choosing the best melatonin supplements approved in our tests!

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Melatonin supplement brands compared in this review

GNC Melatonin 3 mg

Herbatonin_03_mg_Plant_Melatonin-Melatonin-2024-small.png

Herbatonin 0.3 mg Plant Melatonin

K9_Choice_Melatonin_3_mg-Peanut_Butter_Flavored-Melatonin-2024-small.png

K9 Choice Melatonin 3 mg - Peanut Butter Flavored

Life_Extension_Melatonin_IR_XR-Melatonin-2024-small.png

Life Extension Melatonin IR/XR

MidNite Sleep Health

Natrol Kids Melatonin - Berry

Natrol_Melatonin_5_mg-Strawberry_Natural_Flavor-Melatonin-2024-small.png

Natrol Melatonin 5 mg - Strawberry Natural Flavor

Nature_Made_Melatonin_25_mg-Dreamy_Strawberry-Melatonin-2024-small.png

Nature Made Melatonin Gummies 2.5 mg - Dreamy Strawberry

Natures_Bounty_Melatonin_10_mg-Melatonin-2024-small.png

Nature's Bounty Melatonin 10 mg

Nature's Way Melatonin Lozenge

NOW Liquid Melatonin

OLLY Sleep - Blackberry Zen

Pure_Encapsulations_Melatonin-SR-Melatonin-2024-small.png

Pure Encapsulations Melatonin-SR

REMfresh

Solgar Melatonin 3 mg

Source_Naturals_Melatonin-Orange_Flavor-Melatonin-2024-small.png

Source Naturals Melatonin - Orange Flavor

Swanson Low Dose Melatonin

Trader_Joes_Chewable_Melatonin_3_mg-Peppermint_Flavor-Melatonin-2024-small.png

Trader Joe's Chewable Melatonin 3 mg - Peppermint Flavor

Vicks_ZzzQuil_Pure_Zzzs_Back_To_Sleep-Melatonin-2024-small.png

Vicks ZzzQuil Pure Zzzs Back To Sleep

Webber_Naturals_Melatonin_3_mg-Melatonin-2024-small.png

Webber Naturals Melatonin 3 mg

You must be a member to get the full test results along with ConsumerLab.com's recommendations and quality ratings. You will get results for 18 melatonin supplements selected by ConsumerLab.com and two others that passed testing in its voluntary Quality Certification Program. In this comprehensive review, you'll discover:

Which melatonin supplements passed or failed testing, and which are ConsumerLab.com's Top Picks
How melatonin supplements compare on quality, ingredients, and cost
How you can potentially save hundreds of dollars per year on a supplement while getting the same amount of melatonin
What melatonin can and cannot do for your health

The differences between regular and timed release melatonin supplements
How natural, synthetic, and plant-based melatonin differ
Melatonin dosage for different sleep issues and conditions
Concerns, drug interactions, and potential side-effects of melatonin

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Latest Clinical Research Updates for Melatonin Supplements

Melatonin for Nightshift Workers?

August 29, 2020

Does using melatonin before going to sleep in the morning improve attention and concentration in people working nightshifts? Find out what a recent study showed in the What It Does section of the Melatonin Supplements Review. Also see our Top Picks for Melatonin.

Caution With Melatonin & Diabetes

August 21, 2020

Research is raising concern regarding the use of melatonin by people with diabetes. For more details – as well as other concerns with melatonin – see the Concerns and Cautions section of the Melatonin Supplements Review. Also see our Top Picks for Melatonin.

Melatonin for Sleep and Parkinson's

June 06, 2020

Melatonin is known to trigger sleep, but can it help people with Parkinson’s disease? See the results of the latest study in the What It Does section of the Melatonin Supplements Review. Also see our Top Picks for melatonin.

Melatonin During Chemotherapy?

April 22, 2020

Does melatonin improve sleep quality and have other benefits during chemotherapy for breast cancer? Find out what a recent study showed in the What It Does section of the Melatonin Supplements Review. Also see our Top Picks for melatonin.

Melatonin and Cataracts

March 07, 2020

Do you have cataracts (clouded lenses of the eye)? A recent study suggests that having them removed and replaced with a certain type of intraocular lens may increase natural melatonin production. For details, see the ConsumerTips section of the new Melatonin Supplements Review. Also see our Top Picks among melatonin supplements.

Is Melatonin Safe for Children?

January 28, 2020

Find out what side effects melatonin had when taken for up to two years by children and adolescents in a small study. See the What It Does section of the Melatonin Supplements Review. Also see our Top Pick for melatonin.

Melatonin & Post-Op Delirium

October 08, 2019

Reduced melatonin levels following surgery have been implicated in the development of post-operative delirium. But does taking melatonin around the time of surgery reduce this risk? Find out in the What It Does section of the Melatonin Supplements Review. Also see our Top Picks for melatonin.

Melatonin for PCOS?

June 18, 2019

Can melatonin help women who suffer from polycystic ovary syndrome (PCOS)? See what a recent study found in the What It Does section of the Melatonin Supplements Review. Also see our Top Picks for melatonin.

Melatonin for Troubled Sleep?

March 19, 2019

Does melatonin supplementation help people with a condition involving intense dreams as well as laughing, yelling, kicking or punching during sleep? Learn what a recent study found in the What It Does section of the Melatonin Supplements Review. Also see our Top Picks for melatonin.

Melatonin for Headaches

November 27, 2018

Recent reports suggest that melatonin, taken daily, may eliminate episodes of stabbing headache. Melatonin may also benefit people with migraine headache. For details, see the Headache section of the Melatonin Supplements Review. (Also see our Top Picks for melatonin.)

Melatonin for Fibromyalgia

November 17, 2018

Daily melatonin supplementation has been found to decrease pain and improve other symptoms of fibromyalgia. For details, see the What It Does section of the Melatonin Supplements Review. (Also see our Top Picks for melatonin.)

Melatonin and Menopause

July 28, 2018

Can taking melatonin reduce the severity of menopause symptoms, such as difficulty sleeping, hot flashes, and sweats? Find out what a recent study showed in the What It Does section of the Melatonin Supplements Review. (Also see our Top Pick for melatonin.)

Melatonin and Restless Legs Syndrome

July 13, 2018

Taking a melatonin supplement can help some people fall asleep, but a study suggests that it may be a problem for people with restless legs syndrome. Get the details, and learn about potential side effects of melatonin in the Concerns and Cautions section of the Melatonin Supplements Review.

Melatonin for Poor Sleepers

June 20, 2018

For people who cannot fall asleep until early morning, a recent study showed some benefit with a low-dose form of melatonin. For details, see the What It Does section of the Melatonin Supplements Review. (Also see our Top Picks among melatonin supplements.)

Melatonin and Balance

June 02, 2018

If you take melatonin, be aware that it can potentially affect balance for a period of time, as demonstrated in a recent study. For details, see the Concerns and Cautions section of the Melatonin Supplements Review. Also see our Top Picks for melatonin.

Melatonin Improves Sleep in Children with Autism

November 07, 2017

Prolonged-release melatonin helped children with autism fall asleep faster and stay asleep longer in a new study. Get the details, plus more about the best way to take melatonin to get a good night's sleep, in the "What It Does" section of the Melatonin Supplements Review >> [Also see our Top Picks for melatonin supplements in the Review.]

Melatonin Increases Aggression

July 29, 2017

A study among young men found melatonin to modestly increase aggressive behavior. For more about this and other potential side effects of melatonin see the "Concerns and Cautions" section of the Melatonin Supplements Review (which also includes our Top Picks among products).

Melatonin vs. Light Therapy for Sleep

April 12, 2017

A recent study found that melatonin was slightly better than light therapy in helping children fall asleep. The overall results, however, may have been better with a lower dose. For details see the "What It Does" section of the Melatonin Supplements Review >>

Melatonin Quality Concern

January 13, 2017

A recent Canadian study found that 71% of melatonin supplements did not contain within 10% of labeled amounts of melatonin. Certain types were more likely to be off-the-mark than others. For details, and our own tests of (U.S.) products, see the "Quality Concerns" section of the Melatonin Supplements Review >>

Melatonin for Migraine

November 05, 2016

Melatonin was shown to reduce migraine headaches as well as a prescription migraine drug but with fewer side-effects in a recent study. Get the details in the "What It Does" section of the Melatonin Supplements Review >>

Melatonin for Itchy Skin

November 29, 2015

Atopic dermatitis is an itchy inflammation of the skin, affecting up to 10% of adults and 30% of children. A recent study in children and adolescents with atopic dermatitis found that taking melatonin modestly reduced symptoms and, not surprisingly, reduced the time needed to fall asleep. For details about this and other uses of melatonin, as well our reviews of available melatonin supplements (including several similar to the one studied), see the Melatonin Supplements Review >>

Melatonin Safety in Women

October 03, 2015

A year-long, placebo-controlled study in postmenopausal women found that moderate doses of melatonin resulted in no increase in daytime drowsiness or adverse events. Get more details and about this and other melatonin studies (and see tests of products) in the Melatonin Supplements Review >>

Melatonin Helps Post-Op Sleep

September 29, 2015

A study found that giving melatonin to women significantly improved their sleep time during the weeks after breast cancer surgery. For details, including our tests of products, see the Melatonin Supplements Review >>

Melatonin for Anxiety Before Medical Procedures?

September 05, 2015

Some studies in men and women show that melatonin can reduce anxiety before surgery. A recent study in children found it can also reduce the anxiety and pain associated with blood tests. For details, including dosage, evidence for other uses of melatonin, and our tests of popular products, see the Melatonin Supplements Review >>

Melatonin Increases Bone Density

June 07, 2015

Research has begun to suggest that melatonin may have a positive effect on the skeleton. The latest study shows that giving post-menopausal women with bone loss daily melatonin causes small, but significant improvements in bone density. Details, including dosage, as well as our tests of melatonin supplements, are found in the Melatonin Supplements Review >>

Caution Urged with Melatonin

March 03, 2015

In light of increasing use of melatonin in children, an expert is cautioning that its long-term safety has not been established and it should be used carefully. For more about this -- as well as other concerns with melatonin, its efficacy, and our reviews of melatonin supplements, see the Melatonin Supplements Review >>

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Latest Product Updates

Problems With Melatonin

October 13, 2025

Testing of melatonin products found that many did not contain claimed amounts of melatonin. Get the details in the Quality Concerns section of our Melatonin Supplements Review, which includes our Top Picks for melatonin.

Related CL Answers (16)

Relaxium Sleep: Helpful or a Hoax?

Relaxium Sleep claims to be "America’s #1 Trusted Sleep Aid." Find out if research supports this claim and if it's worth its price.

AGZ for Sleep – Is It Worth It?

AGZ claims to "support restful, restorative sleep" without melatonin, but is there evidence to support this use and is it worth its price? Find out.

Can any supplements improve or worsen symptoms of fibromyalgia?

Find out if any supplements may help improve fibromyalgia symptoms, learn which supplements do not seem beneficial, and find out if any supplements worsen symptoms.

Which supplements may help with PCOS (polycystic ovarian syndrome)?

Many supplements are promoted to help treat symptoms of PCOS (polycystic ovarian syndrome), but do they really work? See the clinical evidence for inositol (myo-inositol and D-chiro-inositol), alpha lipoic acid, vitamin B-12, folic acid, vitamin D and more.

Do any supplements or foods benefit people with Crohn's disease? Are there any supplements that should be avoided?

Find out the most common vitamin and mineral deficiencies in people with Crohn's disease, including iron, B6, B12, vitamin D, zinc and others, plus evidence for N-acetyl-glucosamine (NAG), fish oil, and curcumin.

Do supplements help with Parkinson’s disease treatment or prevention?

Learn what has been shown with vitamins D and E, niacin, CoQ10, melatonin, creatine, SAMe, NAC, valerian, CoQ10, and CBD, as well as with coffee and the Mediterranean and MIND diets for treating and/or preventing Parkinson's disease.

Are there supplements, foods, or beverages that I should avoid when taking clopidogrel (Plavix)?

Learn about supplement interactions with clopidogrel (Plavix). Supplements that may interact with this medication include cannabidiol (CBD), grapefruit, St. John's wort, ginkgo and others.

8 Supplements That May Help Treat Peptic Ulcers – And Some to Avoid

Peptic ulcers caused by H. pylori infection are typically treated with antibiotics, but certain supplements may also help. Find out which 8 supplements might be beneficial - and which should be avoided.

Do any supplements help with COVID-19? Do supplements like vitamin D, zinc, vitamin C, or herbals work?

Find out if natural remedies & supplements for coronavirus such as zinc, vitamin C, garlic, or elderberry help to prevent or treat COVID-19.

Which supplements help to improve energy and decrease fatigue?

Energy supplements and vitamins - Some can help increase energy and reduce fatigue, including CoQ10, curcumin/turmeric, cocoa, and B vitamins.

Do any supplements help for irritable bowel syndrome (IBS)?

IBS supplements may help reduce irritable bowel symptoms such as pain, diarrhea and constipation. Supplements include probiotics, melatonin, and flaxseed.

Which supplements can help to lower blood pressure?

Supplements to lower blood pressure, including CoQ10, vitamin C, fish oil, and olive oil, are all explored to find out what works.

Do any supplements or lifestyle changes reduce the symptoms of tinnitus? Is it true that some supplements can cause tinnitus?

Learn which supplements can ease tinnitus, including melatonin and pine bark extract. Understand which may actually cause tinnitus.

I have low blood pressure. Are there any supplements I should avoid?

Find out which supplements can cause decreases in blood pressure, including melatonin, arginine, magnesium, and calcium.

I have been having dizziness for the past few months and am wondering if it could be a side effect of supplements I take. Which supplements cause dizziness?

Find out which supplements that may cause dizziness, vertigo, or imbalance, including garlic, melatonin, saw palmetto, and red yeast rice.

Which supplements have been shown to be helpful for autism, and which have not?

Find out which supplements may help reduce symptoms of autism, including multivitamins, probiotics, and melatonin.

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Tested through CL's Quality Certification Program prior to, or after initial posting of this Product Review.

Join our Free Newsletter and Become a member to view the full Melatonin Supplements Review

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The "Latest Update" date indicates when new clinical or product information was most recently added. In the full review (available to CL members), the newest information is highlighted in yellow and, if a new product is added, it is footnoted in the results table, showing the date added to the review. The year(s) when testing was completed for the products in the review appears at the end of the Summary section.

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