Melatonin for Sleep: Which Supplement is Right For You?
Written By: Dr. Beata Lewis and Heather Rolland, LCSW
Insomnia is the annoying but common condition characterized by either the inability to fall asleep, stay asleep, or get adequate restful sleep. If you are having trouble sleeping, your doctor or mental health provider may have given you the green light to take melatonin as part of your sleep hygiene plan but the variety of melatonin supplements available is dizzying! Balancing safety and effectiveness and ensuring you’re getting the most bang for your buck can be a daunting project. Let’s take a closer look at melatonin in all its forms.
What is Melatonin?
Melatonin is a hormone produced by our brains that regulates sleeping and waking rhythms, also known as circadian rhythm. Sometimes, the body doesn’t make enough melatonin, and sleep issues can result. Synthetic or animal-based melatonin supplements are available in quite a wide variety of forms: gummies, liquids, tablets, capsules, and extended-release formulations. While most melatonin formulations are well tolerated, each type has some pros and cons.
Types of Melatonin
Natural - made from the pineal glands of animals, cherries, goji berries, and other plants. Naturally sourced melatonin has a higher risk of viral or pesticide contamination.
Synthetic - manufactured in a laboratory; it is more likely to be contaminate-free.
Capsules and tablets
Melatonin capsules and tablets are available in dosages ranging from 0.5 to 10 mg and tend to have a longer shelf life than most other supplement formulations. One of the most significant advantages of using tablets is that they can easily be split into smaller doses by cutting or breaking the tablets in half. If you have trouble swallowing pills, tablets are crushable with a pill crusher (a life saver for folks with swallowing issues) or open up the capsules and add the contents to something yummy.
Melatonin liquid
The label of the liquid form of melatonin includes suggested measurements for dosages from 1 to 10 mg. Even easier to swallow than a powdered tablet, liquid supplements are often more expensive. One of the most significant disadvantages of liquid melatonin is that it often contains sugar, but some brands use other sweeteners. Be sure to read the label carefully, especially if you have any dietary restrictions. Try using a dropper and add the liquid to a flavorful drink to help minimize any unpleasant taste.
Melatonin gummies
Melatonin gummies are available in dosages from 1 to 10 mg. Although gummies usually taste good, most contain sugar, and some include herbal additions, such as valerian root or passion flower. Read the label and talk to your doctor or mental health provider before taking a combination sleep supplement. If you plan to take a lower dose, gummies are not easily cut into even parts because they often come in irregular shapes.
Melatonin chewable tablets
Chewable melatonin tablets often come in low dosages, but some brands offer 10mg tabs. Like liquid and gummies, chewables often contain sugar or some other sweetener. Read labels carefully and be alert for unwanted ingredients.
Melatonin (ER) extended-release
Most types of melatonin, including capsules, tablets, liquids, gummies, and chewable tablets, are rapidly absorbed and released by the body. Rapid release means the effects wear off before you sleep through the night. Extended-release melatonin is often recommended because restorative sleep is at its peak when you can stay asleep all night.
A 2023 randomized, double-blind study compared extended-release to immediate-release melatonin in healthy adults. The study, published by the Journal of Dietary Supplements, showed many positive outcomes from taking extended-release melatonin, including:
Compared with immediate-release melatonin, extended-release melatonin mimicked natural melatonin more effectively and showed higher sleep-promoting properties.
The peak concentration time was longer in extended-release compared with immediate-release melatonin.
The extended-release melatonin was shown to raise melatonin levels within 15 minutes and sustain them for 6 hours.
No adverse effects were observed in study participants who took extended or immediate-release formulations.
In simpler terms - extended release looks like an excellent option. Both immediate release and extended release appear to be very safe and well tolerated. In addition, the extended release has some great data to indicate effectiveness.
When selecting any over-the-counter supplement, including melatonin, start by reading labels. Not all supplements are created equal. There are different grades, various purity and concentration levels, and added ingredients. How do you choose?
Supplements aren’t regulated in the U.S. the way medications are. This means that manufacturers can sell products that may be ineffective or mislabeled regarding the product’s strength, ingredients, and purity. Without regulations, it’s “buyer beware.”
When comparison shopping consider looking for products made in the U.S. with domestically grown ingredients and those that follow FDA-safe manufacturing practices. Also prioritize those brands that use third-party inspection, such as the U.S. Pharmacopeia (USP), NSF International, ConsumerLab.com, or good manufacturing practices (GMP) certifications. These certifications guarantee the supplements are made with high-quality ingredients and undergo testing to ensure potency, purity, accurate dosage, and labeling information.
Another layer of consideration: supplements are categorized as pharmaceutical/medical grade, nutritional/food grade, and agricultural grade.
Pharmaceutical grade - or medical grade supplements are the highest quality in terms of purity and concentration; these products must contain a purity level of no less than 99%, with no pesticides, heavy metals, solvents, mold, bacteria, or any other contaminant. This grade boosts bioavailability – the body’s likelihood of efficiently absorbing the supplement. Some pharmaceutical-grade supplements require a prescription.
Nutritional-grade - or food-grade supplements meet the basic standards for human consumption. These supplements are typically sold online and in health food or drug stores and may not be tested for purity, strength, or bioavailability. They meet the minimal requirements to be considered safe. Nutritional grade products are more likely to be mislabeled, often misreporting the concentration level of active ingredients.
Agricultural-grade - supplements are manufactured for veterinary use, not human consumption.
FAQ
Q. How does melatonin work?
Melatonin, a hormone produced by the pineal gland, stimulates relaxation processes, helping to induce sleep.
Q. Which activities disrupt the sleep cycle?
Shift work, jet lag, screen/blue light exposure, and other changes to a regular sleep schedule can disrupt natural melatonin production.
Q. Is melatonin safe?
Melatonin is considered safe for short-term use. However, there isn’t enough research to support the supplement’s safety when taken long-term. As with all dietary supplements, it’s advised to consult your healthcare provider before using melatonin.
Q. Can melatonin cause side effects?
Yes, it’s possible you’ll experience some side effects, although serious symptoms are quite rare. Melatonin has been reported to cause nausea, dizziness, headache, and daytime drowsiness.
Q. What melatonin dosage should I start with?
Start low – you can increase slowly if necessary. Your doctor or prescriber should be able to help you figure out dosage.
If you are experiencing persistent sleep problems or struggle with depression or anxiety, and your symptoms have worsened due to ongoing sleep problems please reach out to discuss your options.. For In-Network care, please reach out to our practice Integrative Mind, or for Out-of-Network care, please reach out to Mind Body 7.
Mind Body Seven clinicians offer treatment in Brooklyn and via teletherapy for adolescents and adults. If have not worked with us and want to get started please contact us here, so we can set you up with the clinicians that best suit your individual needs. If you are an existing patient get in touch with us here to set up your next appointment.