Sleep is a fundamental aspect of our well-being, allowing us to recharge and rejuvenate for the day ahead. However, for many individuals, achieving restful sleep can be a challenge. Sleep problems are increasingly familiar, with up to 70 million American adults experiencing ongoing trouble sleeping.
This is where melatonin, the hormone that regulates our sleep-wake cycle, comes into play. Melatonin has gained popularity as a sleep aid, with numerous individuals turning to melatonin supplements to address sleep disorders such as insomnia and jet lag. In this article, I will delve into the fascinating world of melatonin, exploring its role in our sleep patterns, potential benefits, and important considerations for its use.
I will review several melatonin supplements, each of which I have tried personally. The best melatonin supplement I tried was RestAgain by FA Nutra. It contains a high dose of melatonin and several other effective ingredients that support sleep duration and quality and reduce anxiety and stress.
Understanding Melatonin and its Role in Sleep
Melatonin is a hormone produced by the pineal gland in the brain. It plays a crucial role in regulating our sleep-wake cycle, the circadian rhythm. The production of melatonin increases in the evening as darkness sets in, signaling the body to prepare for sleep. Conversely, exposure to light suppresses melatonin production, promoting wakefulness. This delicate balance allows our bodies to synchronize with the natural day-night cycle, ensuring optimal sleep patterns.
The Benefits of Melatonin Supplements
Addressing Delayed Sleep-Wake Phase Disorder
Delayed sleep-wake phase disorder is a circadian rhythm disorder characterized by a delayed sleep schedule. Individuals with this condition often struggle to fall asleep at conventional bedtimes, resulting in insufficient sleep duration. Research suggests that melatonin supplements can benefit individuals with delayed sleep-wake phase disorder. By taking low doses of melatonin before their desired bedtime, they can gradually adjust their sleep cycle forward, helping them align with societal sleep patterns.
Alleviating Jet Lag
Jet lag, a common issue for frequent travelers, occurs when the body’s internal clock becomes misaligned with the local day-night cycle due to crossing multiple time zones. Melatonin supplements have shown promise in mitigating the effects of jet lag. By taking melatonin at specific times, individuals can help reset their sleep-wake cycle and improve sleep quality during travel.
Supporting Individuals with Insomnia
Insomnia, a persistent sleep disorder characterized by difficulty falling asleep or staying asleep, can significantly impact one’s quality of life. While evidence is not conclusive, some studies suggest that melatonin supplements may help individuals with insomnia. Although the effects on sleep quality and duration may vary, melatonin has shown potential in reducing the time it takes to fall asleep, particularly in older adults and those with certain underlying conditions.
Do Melatonin Supplements Work?
Melatonin supplements can help you fall asleep faster. This has been scientifically proven to be the case. As a general rule of thumb, it is always best to take the supplements around 60 minutes before going to bed, and it is always best to read the label, which should recommend when to take the supplement. Some liquid melatonin supplements may work slightly quicker, but liquid melatonin has a much shorter shelf life than capsules.
The melatonin dose needed to get the positive effects will vary from person to person. It largely depends on your age and weight. A lower dose of 1-2mg is recommended for children between the ages of 3-5 years, 2-3mg for children between the ages of 6-12, and up to 5mg for children over 13. Higher doses work better for adults, with 10mg being the optimum dose.
The one downside of melatonin supplements is that they may not help you increase the length of your sleep, as melatonin enables you to fall asleep but doesn’t necessarily help you stay asleep. However, it should be a more restful sleep, which is always beneficial. At the end of the review, I will show two images taken from my Samsung Pro 5 smartwatch, one with taking a melatonin supplement and one with.
The main reason for taking melatonin supplements is to help you to fall asleep faster. It may help you sleep longer for a more restful night’s sleep. More and better sleep will help reduce stress and anxiety, combat tiredness, and improve cognitive function. These benefits of better sleep are well-known and well-documented through numerous clinical studies.
The Best Melatonin Supplements for Adults
I will now review the best melatonin supplements for increasing natural melatonin levels, starting with the dietary supplement RestAgain.
- RestAgain by FA Nutra
- Olly Sleep Gummies
- Natrol Melatonin Sleep
- Nature Made Melatonin 5 mg
- Windsor Botanicals Liquid Melatonin
- Soothing Sleep Mist Pillow and Bed Sheet Spray (Lavender and Chamomile)
- Ritual Sleep BioSeries Melatonin
RestAgain by FA Nutra
Many Melatonin supplements are manufactured to help you get a good night’s sleep; RestAgain is designed to give you that benefit and much more. RestAgain targets every aspect of your sleep cycle, helping you to fall asleep quicker, have a restful night’s sleep, sleep longer, and improve the quality of your sleep overall. What’s more, it does all this at a competitive price point.
RestAgain does not just use 1 or 2 ingredients, as with many other sleep aid supplements, but includes 11 premium and scientifically backed ingredients known to help with sleep and stress. The dosage needs to be considered with every supplement; RestAgain’s ingredients have all been optimally dosed based on the latest research.
Ingredients
- Melatonin – 10 mg: Taking supplemental melatonin has been clinically proven to make it far more comfortable for people to fall asleep faster and provide a higher quality of sleep, provided they use at least 5mg daily. And it’s been shown to work within as little as 30 mins.
- Vitamin D – 15 mcg: There are so many scientific studies around Vitamin D; most studies have found that almost 50% of Americans are deficient in Vitamin D, and without adequate vitamin D, you naturally find it harder to get quality sleep.
- Vitamin B6 – 1 mg: It is beneficial in sleep supplements, as it can enhance neurotransmitter biosynthesis, keep the brain cells healthy and functioning, encourage REM sleep, and even boost metabolism and testosterone levels, further improving your recovery time and sleep quality.
- Vitamin B12 – 3.7 mcg: It is also extremely good at reducing fatigue symptoms and encouraging better rest and recovery
- Ashwagandha – 300 mg: Can improve sleep quality and reduce stress and anxiety levels, which will make relaxing and falling asleep far easier
- 5-HTP – 100 mg: The amino acid 5-HTP (5-hydroxytryptophan) helps with the production of serotonin. Higher serotonin levels will lead to better sleep quality, relaxation, and fat loss, and less anxiety
- GABA – 300 mg: Clinical studies show that people with higher GABA levels will be much calmer and experience far less anxiety or mental and physical stress, which is vital if you want to fall asleep quickly and help with mild insomnia
- L-Theanine – 250 mg: The amino acid l-theanine in your system is essential if you like to enjoy a healthy sleep-wake cycle, low levels of anxiety and stress, greater relaxation and focus, better brain and immune functions, and greatly enhanced overall health
- Valerian Root – 300 mg: Valerian root extract is a popular ingredient in natural sleep aids, as it is both practical and mild.
- Magnesium – 225 mg: Scientific research has proven that people with high magnesium concentrations in their bodies are likely to enjoy much better levels of physical and mental calmness and relaxation,
- Calcium – 100 mg: One of the lesser-known benefits of calcium is that it makes it far easier to fall asleep and enter REM sleep and ensures you wake up feeling fully restored and refreshed.
Pros
- All ingredients are based on the latest scientific evidence.
- It is designed to target every aspect of the sleep cycle.
- There is no history of side effects, as only natural ingredients are used.
- Great price for this type of quality product.
Cons
- None noted
Scores: RestAgain
- Ingredients 10/ 10
- Online Reviews 10/10
- Scientifically backed ingredients: 10/10
- Ease of use: 10/10
- Our overall score: 10/10
- Total score: 10/10
Olly Sleep Gummies
- Price $13.99
Olly Gummies, manufactured by Olly, has been recommended as an alternative to taking melatonin in capsules. The downside of taking Gummies is that they contain sugar and may not be suitable for everyone.
Olly has been producing supplements since 2013 and, similarly to RestAgain by FA Nutra, has used the latest scientific data to manufacture their products.
I liked the blackberry flavor best, and the gummies, for the most part, were soft enough not to rip my fillings out (always a bonus).
When I first tried these, my initial feelings were quite positive, but unfortunately, the positive effects became less consistent and less reliable. When you delve into the dosages, you see why the results between my number one choice, RestAgain, and Olly Gummies differ. Olly Gummies contains a well-below-optimum dose of melatonin that will be ineffective for anyone who requires a high dose. That said, for people who find that melatonin works best at lower doses for them, this could be a decent option. However, it lacks the stress reduction ingredients and the ingredients focused on sleep duration included in RestAgain.
Ingredients
- 3mg of melatonin: a naturally occurring hormone that works with your body’s chemistry.
- L-Theanine 100mg: supports calmness.
- Chamomile 17mg: Improves Sleep Quality. A 2019 meta-analysis and systematic Phytotherapy Research review found that chamomile improved sleep quality and generalized anxiety disorder. However, even though chamomile may make you sleepy and help you nod off, research has not found conclusive evidence that it can improve the quality of your sleep through the night.
- Passionflower 17mg: Improves Sleep Quality. Some evidence indicates that passion flowers help people sleep. One study in rats found that P. incarnata significantly increased slow-wave (deep) sleep, reduced rapid eye movement sleep, and assisted the rats in falling asleep more quickly. Another animal study found that passionflower reduced the time it took to fall asleep and increased sleep duration.
- Lemon Balm 16mg: Induces Sleepiness. Lemon balm contains a compound known as rosmarinic acid with antioxidant and antimicrobial properties. This compound is thought to improve sleep in people with insomnia.
Pros
- Easy to take
- Nice flavor
- Inclusion of lemon balm
Cons
- Ingredients underdosed compared with other supplements, particularly melatonin.
- Contains added sugar.
- Mixed reviews.
Scores: Olly Sleep Gummies
- Ingredients 6/ 10
- Online Reviews 7/10
- Scientifically backed ingredients: 8/10
- Ease of use: 10/10
- Our overall score: 7/10
- Total score: 8/10
Natrol Melatonin Sleep
- Price $12.66
In 1980, Elliot Balbert founded Natrol, an American company that set out to improve the well-being of Americans who suffered from various sleep-related issues.
Natrol Melatonin 10mg Fast-Dissolve Tablets are a pleasant way to digest a sleep aid supplement. Let the tablet dissolve in your mouth or chew. They dissolved quickly and left a slightly chalky aftertaste, which I appreciated.
The supplement contains no synthetic artificial flavors or preservatives. The blend has no milk, egg, fish, crustacean shellfish, tree nuts, peanuts, wheat, soybeans, or sesame. There isn’t much at all. The only active ingredient is melatonin, at 10mg per tablet.
This could be a decent option if melatonin is all you’re after. However, I think the best melatonin supplement will provide complementary and integrative health benefits by targeting the causes of poor-quality sleep from multiple angles, including stress reduction and improving sleep duration. With Natrol Melatonin tablets, you don’t get any of this. It will help you fall asleep faster, and that’s it.
Ingredients
- Melatonin 10mg
- Other Ingredients: Xylitol, Cellulose Gum, Soy Polysaccharides, Maltodextrin, Dextrose, Crospovidone, Modified Food Starch, Silicon Dioxide, Malic Acid, Natural Flavor, Stearic Acid, Beet Root Extract, Magnesium Stearate, Citric Acid. Contains: Wheat, Soy
Pros
- Easy to take
- Nice flavor
- Winner of several industry awards
- High dose of melatonin
Cons
- It is not a well-balanced or comprehensive sleep aid: it only contains melatonin.
- Contains added sugar
- Mixed reviews
- Not as effective as others on test
Scores: Natrol Melatonin Sleep Aid
- Ingredients 7/ 10
- Online Reviews 7/10
- Scientifically backed ingredients: 7/10
- Ease of use: 10/10
- Our overall score: 7/10
- Total score: 7.5/10
Nature Made Melatonin 5 mg
- Price $7.34
Nature Made Melatonin 5mg is manufactured by one of the leading supplement manufacturers, supplying supplements to Americans since 1971. It is nice to see that even the most prominent manufacturers can produce a budget-friendly sleep supplement, provided it works. In a similar vein to Natrol sleep aid, Nature Made Melatonin supplement uses 5mg of melatonin. Unlike Natrol’s product, it has the welcome addition of 80mg of calcium, giving you an average of 6% more than your daily requirement. However, this is still less than what RestAgain’s premium product uses.
Overall, this budget-friendly alternative did work in helping me to fall asleep, but I did require two 5mg tablets, which meant it wasn’t such a budget-friendly alternative for me. For others I spoke to, taking just one tablet was sufficient to help send them to sleep quicker. Again, everyone’s melatonin dosage will differ. While I found the double dose to work slightly better than the Natrol product, Nature Made’s melatonin still failed to give me a longer overall sleep.
Ingredients
- Melatonin 5mg
- Calcium 80mg: Calcium has always been associated with bone, teeth, and a host of other health benefits and is essential in our general well-being; one of the lesser-known benefits is that it also plays a significant role in making it easier to fall asleep.
Pros
- Easy to take for a tablet.
- Budget-friendly
- Several industry-leading awards
- No Color Added, No Artificial Flavors, No Preservatives, Gluten Free, 100% Drug-Free, Non-Habit Forming
Cons
- Limited ingredients to give a balanced all-round product
- Mixed reviews
- Low dose of melatonin compared to premium products
- Not as effective as others on test
Scores: Nature Made Melatonin 5 mg
- Ingredients 7.5/ 10
- Online Reviews 8/10
- Scientifically backed ingredients: 7.5/10
- Ease of use: 8.5/10
- Our overall score: 8/10
- Total score: 7.9/10
Windsor Botanicals Liquid Melatonin
- Price $29.00
Windsor Botanicals Liquid Melatonin fits nicely into a niche market for those who don’t like taking capsules or have issues with the sugar found in gummies. Whereas most people will be happy to take their melatonin supplements differently, it’s still novel. Manufactured in America and containing only natural products, Windsor Botanicals Liquid Melatonin is vegan, vegetarian, non-GMO, and alcohol-free.
I picked this product to review because it had mostly positive reviews on Amazon, and my initial thoughts were positive. The taste of vanilla and raspberry is pleasant, with no aftertaste. I liked taking the supplement neatly by squirting it directly under the tongue. It should be noted that this product can be added to various beverages, such as water, tea, or soda.
As with some of the other supplements on the test, Windsor Botanicals Liquid Melatonin did send us to sleep more quickly but, unfortunately, as with other melatonin-only supplements, failed to give me a longer overall sleep.
Ingredients
- Melatonin 3mg
- Other ingredients: raspberry and vanilla flavor.
Pros
- Pleasant taste with no aftertaste
- Easy to use
- No Color Added, No Artificial Flavors, No Preservatives, Gluten Free, 100% Drug-Free, Non-Habit Forming
Cons
- Limited ingredients to give a balanced all-round product
- Mixed reviews
- Not as effective as others on test
Scores: Windsor Botanicals Liquid Melatonin
- Ingredients 7/ 10
- Online Reviews 8/10
- Scientifically backed ingredients: 7.0/10
- Ease of use: 8.5/10
- Our overall score: 7.5/10
- Total score: 8/10
Soothing Sleep Mist Pillow and Bed Sheet Spray (Lavender and Chamomile)
- Price $16.99
For those who do not like to take any form of supplements, I thought it would be prudent to try a pillow spray, a possible alternative to melatonin supplements. It should be noted that there isn’t much scientific evidence to back the manufacturer’s claims that pillow sprays are an effective way of helping with sleep disorders. It is hard to neglect this as a viable alternative as many find the aromatherapeutic properties of flowers such as lavender and chamomile relaxing, reducing stress, and helping you relax.
Did Soothing Sleep Mist Pillow and Bed Sheet Spray work for me? The honest answer was that I found the scent irritating at first, which stressed me out even more. However, to make this a balanced and fair review, I persisted with “Soothing Mist Spray” for a couple of weeks to see if there were any longer-term benefits. At best, it helped me to doze off more quickly, and on the odd occasion, I did feel more refreshed. Unfortunately, the results were inconsistent enough for me to want to give up my RestAgain by FA Nutra, my number one choice. After a couple of weeks, I gave it to my mom, who loved it, so what do I know?
Pros
- Easy to use
- Does not stain your fabric
- No chemicals, dyes, or alcohol
- It can be used day or night
- My mom liked it (always a plus point)
Cons
- Aroma might not be to everyone’s liking
- Mixed reviews
- Limited effectiveness
Scores: Soothing Sleep Mist Pillow and Bed Sheet Spray (Lavender and Chamomile)
- Ingredients 5/ 10
- Online Reviews 6/10
- Scientifically backed ingredients: 3/10
- Ease of use: 1010
- Our overall score: 5/10 (My Moms score 10/10)
- Total score: 6/10
Ritual Sleep BioSeries Melatonin
- Price $26.99
Ritual Sleep BioSeries Melatonin is a sleep supplement with some positive reviews, and what piqued my attention was the unusual way the supplement is contained within the capsule.
The manufacturer, Ritual, claims that their product is the world’s first BioSeries three-in-one capsule, using an innovative technology to ensure a steady infusion of melatonin throughout a night’s sleep. Ritual claims this will aid the natural sleep cycle and keep you sleeping longer.
Did it live up to these lofty claims? It did offer some of the benefits claimed by the manufacturer. I did fall asleep quicker, and, on some nights, I slept longer and woke up less stressed. Did it work as well as RestAgain? The answer is no, but if I were to pick a worthy runner-up, it would be this supplement. While it isn’t my number one choice, it gets a positive recommendation.
Ingredient
- Melatonin 5mg
Pros
- Latest slow-release technology
- Traceable with Melatonin from Chignolo d’Isola, Italy
- No Color Added, No Artificial Flavors, No Preservatives, Gluten Free, 100% Drug-Free, Non-Habit Forming
Cons
- Limited ingredients to give a balanced all-round product
- Mixed reviews
Scores: Ritual Sleep BioSeries Melatonin
- Ingredients 8/ 10
- Online Reviews 8/10
- Scientifically backed ingredients: 8/10
- Ease of use: 9/10
- Our overall score: 8.5/10
- Total score: 8.5/10
Melatonin and Specific Conditions
Melatonin and Cancer
Melatonin’s potential role in cancer prevention and treatment has garnered attention in the scientific community. Some studies suggest that melatonin may have anti-cancer properties, including the ability to reduce tumor size and improve survival rates in some instances. However, further research is needed to establish the efficacy and safety of melatonin as a cancer treatment.
Melatonin and Neurological Disorders
Melatonin has shown promise in managing sleep disturbances associated with neurological disorders such as autism spectrum disorder (ASD) and attention-deficit/hyperactivity disorder (ADHD). Research indicates that melatonin supplementation may help children with these conditions fall asleep more quickly and improve their total sleep time. However, it is essential to consult with a healthcare provider before administering melatonin to children, as more research is needed to determine its safety and optimal dosage for this section of the population.
Melatonin and Cardiovascular Health
Emerging evidence suggests that melatonin may play a role in cardiovascular health. Studies have explored its potential benefits in acute myocardial infarction and ischemic reperfusion injury. While findings are promising, more research is required to fully understand melatonin’s impact on cardiovascular function and know the appropriate dosage.
Integrating Melatonin into a Comprehensive Sleep Routine
While melatonin supplements can be valuable in promoting better sleep, they should be considered part of a comprehensive sleep routine. Incorporating healthy sleep habits, known as sleep hygiene, is crucial for achieving restful and restorative sleep. This includes maintaining a consistent sleep schedule, creating a soothing sleep environment, practicing relaxation techniques, limiting exposure to electronic devices before bedtime, and managing stress. Individuals can enhance their sleep quality and overall well-being by combining these strategies with a quality melatonin supplement.
Here are some of the additional potential health benefits of melatonin:
- Eye Health: Some studies show that melatonin may improve eye health.
- Seasonal Depression: Melatonin may reduce symptoms of seasonal depression.
- Antioxidant: Melatonin acts as an antioxidant.
- Anti-inflammatory: Melatonin has anti-inflammatory benefits.
- Immune System: Melatonin is involved in managing immune function.
- Blood Pressure and Cortisol Levels: Melatonin also manages blood pressure and cortisol levels.
- Relief from Acid Reflux: Melatonin may provide relief from acid reflux.
As you can see, melatonin plays a vital function within the human body and is essential to our overall well-being.
An article published by the Centre for Disease Control and Prevention (CDC) highlighted that 1 in 3 Americans fail to get enough sleep regularly. The impact of lack of sleep on performance at work, safety while driving, and overall enjoyment of one’s life makes this statistic a cause for concern. Using dietary supplements to increase natural melatonin production can improve sleep quality and reduce the risks and negative consequences associated with tiredness while potentially providing several integrative health benefits simultaneously.
Does Melatonin Have Any Safety Issues or Adverse Side Effects?
To understand the question of safety and side effects, you need to realize that not all manufacturers give you the option of varying the melatonin supplement you can take in one dosage. The maximum recommended daily dosage is 10mg, which is considered safe for most adults. Most experts recommend starting on a low dose and then progressively increasing the dose to as much as 10mg.
Some people experience the same effect with 1mg as 10mg, while others find that only the most potent dose will work. Starting out taking too much can result in morning grogginess and, in rare cases, stomach cramps, so it’s best to build up your dose gradually to avoid adverse effects. How much melatonin you need depends on several factors, including your age, weight, and metabolism. Taking melatonin regularly without issue is possible, even at high doses.
My Concluding Thoughts on The Best Melatonin Supplements for Adults
Sleep is essential to the effective functioning of the human body; without it, we fall to pieces, become irritable, have mood swings, and potentially cause health and safety risks in our daily lives. What’s more, long-term sleep problems can have profound health implications.
Finding a sleep supplement that works for everyone is not straightforward, and while I have tried to give a fair and balanced review, there will be people who, no matter what supplement they try, will not find the desired effect in curing their sleep issues.
Having tried the supplements in this review, I always reverted to my number one choice, RestAgai. In RestAgain, I have found something that works for me; it helped me fall asleep quicker, stay asleep for longer, and wake up refreshed. RestAgain lived up to its claims and met all my expectations.
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