Sleep
Melatonin
Also known as: Sleep hormone, N-acetyl-5-methoxytryptamine
Endogenous sleep hormone regulating circadian rhythm. Most effective for jet lag and sleep onset.
Last reviewed June 2026 · Evidence graded from peer-reviewed research, not editorial opinion. Educational only — not medical advice.
Every Melatonin product we have scored
| # | Product | Score | Per serving |
|---|---|---|---|
| 1 | Thorne Melaton-3™ | 92 A | $0.27 |
| 2 | Thorne Melaton-5™ | 92 A | $0.37 |
| 3 | Pure Encapsulations Melatonin 3 mg | 92 A | $0.38 |
| 4 | Pure Encapsulations Melatonin-SR | 92 A | $0.38 |
| 5 | Pure Encapsulations Melatonin 20 mg | 92 A | $0.56 |
| 6 | Pure Encapsulations Melatonin liquid | 92 A | $1.23 |
| 7 | Pure Encapsulations Melatonin 0.5 mg | 92 A | $0.21 |
| 8 | Life Extension Fast-Acting Liquid Melatonin - Citrus-Vanilla | 92 A | $0.15 |
| 9 | NutraBio Melatonin (3mg) | 92 A | $0.14 |
| 10 | NOW Foods Extra Strength Melatonin | 91 A | $0.13 |
| 11 | NOW Foods Liquid Melatonin | 91 A | $0.11 |
| 12 | NOW Foods Melatonin | 91 A | $0.07 |
Scored on dose accuracy, form, label transparency and third-party testing. Per-serving cost is list price divided by servings per container. No brand pays to be listed or ranked.
Common questions
How much Melatonin should I take?
The typical range is 0.3-3mg (lower often better). Short-term preferred
When should I take Melatonin?
30-60 min before bed. No.
Which form of Melatonin is best?
Immediate release — Sleep onset. Other forms in the catalog: Extended release, Sublingual.
Is Melatonin safe?
Commonly reported: Morning grogginess, Vivid dreams, Headache. Serious warnings: May worsen depression. Metabolized by liver
Which Melatonin supplement scores highest?
Thorne Melaton-3™, at 92/100. Scored on dose accuracy, form, label transparency and third-party testing — no brand pays to be listed or ranked.
Primary uses
- Sleep onset
- Jet lag
- Circadian rhythm
- Shift work
What systematic reviews concluded
Outcomes that systematic reviews of Melatonin reached a verdict on: 7 with a benefit, 2 with no effect, 3 unclear. Each is quoted from a review and linked to it on PubMed. How these were read.
Reviews found a benefit (7)
“low-density lipoprotein cholesterol (WMD: -6.28 mg/dL, 95% CI: -10.53, -2.03)” PMID 41515249
“total cholesterol (WMD: -6.97 mg/dL, 95% CI: -12.20, -1.74)” PMID 41515249
“high-density lipoprotein cholesterol (WMD: 2.04 mg/dL, 95% CI: 0.50, 3.57)” PMID 41515249
“C-reactive protein (WMD: -0.59 mg/L, 95% CI: -0.94, -0.23)” PMID 41515249
“MT appears to have a positive effect on oocyte and embryo quality, particularly in women with PCOS or decreased ovarian reserve (DOR), at least to some extent.” PMID 41286761
“We found that the treatment with exogenous melatonin has positive effects on sleep quality as assessed by the Pittsburgh Sleep Quality Index (PSQI) in adult.” PMID 33417003 · 2 reviews
and 1 more.
Reviews found no effect (2)
“The meta-analysis showed no significant reduction in fasting glucose levels.” PMID 42070664
“No significant effects of melatonin were observed on body weight, waist circumference, body fat percentage, body mass index, fasting insulin, homeostasis model assessment of insulin resistance, hemoglobin A1c, triglycerides, diastolic blood pressure, aspartate aminotransferase, or gamma-glutamyl transferase.” PMID 41515249
Not enough to say: insulin resistance markers; oral mucositis; endometriosis-related pain.
3 findings from reviews in specific patient groups (such as cancer, pregnancy or surgery) are not shown here.
How it works
- Binds MT1/MT2 receptors
- Signals darkness to body
- Regulates circadian timing
Dosage
- Typical range
- 0.3-3mg (lower often better)
- Timing
- 30-60 min before bed
- With food
- No
- Duration
- Short-term preferred
- Special populations
- Elderly may need less
Forms
- Immediate release
- Extended release
- Sublingual
Safety
Common side effects
- Morning grogginess
- Vivid dreams
- Headache
Contraindications
- Autoimmune conditions (caution)
Products containing Melatonin
Top-scoring supplements in our catalog that list Melatonin on the label. Each product is graded on Formulate's ingredient-level rubric — dose accuracy, form, transparency, and third-party testing.
Known interactions
Evidence notes
Strong evidence for jet lag and sleep onset
Grade A: Multiple well-designed human trials support the main claims.
Cited research for Melatonin
Clinical studies referenced across Formulate guides that mention melatonin. Each links to the full study page with PubMed source + the guides that cite it.
- Ferracioli-Oda E, Qawasmi A, Bloch MH (2013)PLOS ONE
Meta-analysis: melatonin for the treatment of primary sleep disorders
- Abbasi B, Kimiagar M, Sadeghniiat K, et al. (2012)Journal of Research in Medical Sciences
The effect of magnesium supplementation on primary insomnia in elderly: a double-blind placebo-controlled clinical trial
- Wade AG, Ford I, Crawford G, et al. (2007)Current Medical Research and Opinion
Efficacy of prolonged release melatonin in insomnia patients aged 55–80 years: quality of sleep and next-day alertness outcomes
Melatonin compared head-to-head
Related in Sleep
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Medical disclaimer. This page is educational and does not replace advice from a qualified healthcare provider. Individual needs and risks vary — consult a professional before starting, stopping, or combining supplements, especially if you are pregnant or nursing, taking medication, or managing a health condition.