Best Melatonin Supplements Of 2022, According To Experts

A hormone secreted by the pineal gland in the brain as a response to darkness, melatonin helps maintain the body’s natural circadian rhythms—otherwise known as the sleep-wake cycle—by making you sleepy. In addition to aiding your body’s sleep cycle, melatonin is also linked to female reproductive hormones and can have an impact on the timing and frequency of menstrual cycles. Though it’s a naturally occurring hormone, melatonin can also be found in dietary supplement form.

Melatonin is largely used to improve and help regulate sleep cycles and, in some small studies, it was noted as a promising supplement for helping with jet lag and non-chronic insomnia. It can also be effective in helping people with a delayed sleep-wake cycle and might be helpful for those who work night shifts. The supplement may also help with sleep disorders in children, but it shouldn’t be given to a child without first consulting their pediatrician.

Melatonin supplements can also help ease anxiety in patients before surgery, but there isn’t enough research to tell whether it helps with anxiety afterward or in general.

Melatonin’s safety is still being researched, and in some countries, the supplement is only available through a prescription. Short-term use, however, appears to be safe for most users, according to the National Center for Complementary and Integrative Health. As it’s considered a dietary supplement, melatonin is not strictly monitored by the Food and Drug Administration (FDA) and there is no official recommended dosage.

What to Consider Before Using Melatonin

Those considering the use of melatonin should speak with their health care provider to determine if the supplement is right for them, as well as the appropriate dosage. Consider the following before taking melatonin:

Side effects: While melatonin is typically well-tolerated, some people experience dizziness, headaches, nausea and daytime sleepiness. Children have also been found to experience these symptoms in addition to the possibility of bed-wetting and overall agitation. Additional reported side effects include vivid dreams or nightmares, stomach cramps, decreased libido, reduced sperm count and male breast enlargement (gynecomastia).

Allergic reactions: Melatonin can cause allergic reactions and interfere with medications. People taking prescription medication should not take melatonin without first discussing it with their doctor.

Mental disorders: Melatonin is not recommended for use by people with dementia, according to the American Academy of Sleep Medicine, and it may worsen symptoms in anyone suffering from depression.

Pregnancy: Medical experts recommend pregnant people do not take melatonin, as there isn’t enough research to determine how it may interfere with fertility, pregnancy or breastfeeding.

Age: Children require different, and oftentimes lower, doses of melatonin, and too high a dose can lead to risk of seizures. Children should only be given melatonin after consulting their pediatrician. Similarly, seniors should consult their health care provider as well before using melatonin, as it may remain active in their system for longer amounts of time and cause drowsiness during the day.

Hormone-related issues: As melatonin is a hormone, experts suggest those with hormone-related issues consult their doctor before use. People with hormone-related issues should only use melatonin under medical supervision.

To determine the best melatonin supplements of 2022, the Forbes Health editorial team spoke with a panel of two accredited nutrition and medical experts and gathered their recommendations. Star rankings were then assigned solely by the editorial team, based on cost and user satisfaction.