Melatonin is the most popular sleep supplement in the world — and for good reason. It's your body's natural sleep hormone, and supplementing with it can help you fall asleep faster and adjust to new time zones.
But not all melatonin supplements are equal. Dosing, formulation, and quality vary wildly between brands.
How Melatonin Works
Melatonin is produced naturally by your pineal gland in response to darkness. It doesn't knock you out like a sleeping pill — instead, it signals to your body that it's time to prepare for sleep. Think of it as a "wind down" signal rather than an "off switch."
The Dosing Problem
Most melatonin supplements are drastically overdosed. Studies show that 0.3-0.5mg is the physiological dose that mimics natural melatonin production. Yet most supplements contain 3-10mg — up to 33x what research suggests is optimal.
Higher doses can actually be counterproductive, leading to grogginess, vivid dreams, and next-day fatigue.
Our Top Picks
We evaluated melatonin supplements on dose accuracy, third-party testing, formulation quality, and value.
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