Melatonin is a chemical produced by the pineal gland, which aids in regulating the sleep cycle. Thus, it’s commonly known as the sleep hormone. Usually, the hormone levels follow a daily routine; it is abundant in the body after sunset and gets depleted toward daybreak.
However, there are a few factors that affect the amount of melatonin hormone in your body. The amount of light you get in a day and your sleeping habits can affect its production.
Sometimes, the pineal gland produces inadequate amounts of the hormone. In such circumstances, it is necessary to take melatonin supplements as sleep aids.
Good to know: These supplements are either synthetic or natural and are available in the form of chewable gummies and tablets, liquids, and pills.
These supplements can improve sleep conditions such as insomnia or sleep imbalances from shift-work but also help with occasional bouts of sleeplessness resulting from jet lag.
This article will detail everything you need to know about melatonin and help you choose the best melatonin supplement.
Best Overall: JJ Virgin’s Sleep Candy
This supplement is non-habit forming and has no hangover effects. It comes in chewable form and is free from the majority of known allergens.
JJ Virgin’s Sleep Candy includes 5-HTP amino acid that helps in the production of serotonin, the happiness hormone. Additionally, it contains L-theanine and inositol. L-theanine boosts relaxation by reducing the production of the stress hormone cortisol.
- It does not contain artificial sweeteners
- The formulation fights hunger and cravings that come with inadequate sleep
- It does not have a hangover effect
- Safe for people who are not hypersensitive to allergens
- It has a lemony flavor
- Inositol, one of its ingredients, can cause some side effects such as dizziness, bloating and nausea in some users
- Some users have reported a feeling of fatigue after using the candy
Gorilla Mind’s Dream
This supplement is available in capsule form and formulated to rejuvenate the body and mind while giving calming, deep sleep.
The Gorilla capsules are nootropic infused. Nootropics help users enhance creativity, motivation, and memory. And that’s not all, Gorilla Mind’s Dream will help you fall asleep in about 15 to 30 minutes.
- Promotes vivid and lucid dreams that you can remember when you wake up
- Does not give a sluggish feeling or a hangover and makes you feel refreshed upon waking
- It enhances the body’s cognitive functions in addition to helping the body rest
- Infused with high grade nootropics
- A small percentage of users might feel dizzy before sleepDoes not give a sluggish feeling or a hangover and makes you feel refreshed upon waking
- Not everyone gets to enjoy lucid dreams
Olly’s Sleep Gummies
If you are looking for a supplement free of artificial sweeteners, colors, and flavors, consider Olly’s gummies.
This best melatonin supplement contains natural extracts such as chamomile and lemon balm, which promote restful sleep. This product comes in a natural blackberry flavor with a hint of mint.
- Contains natural extracts that give a calm feeling
- Easily fits into daily health and nutrition goals
- It is gluten-free and free of artificial additives
- A small percentage of users have reported stomach pains with prolonged use
Hum’s Beauty zzZz Tablet
Beauty zzZz is for the person who wants a gluten-free, non-GMO supplement. In addition to melatonin, the tablets contain vitamin B6 and calcium, both of which are necessary for regulating the sleep cycle. You only need to take a tablet about 20 minutes before bed for a restful night’s sleep.
Natrol’s Sleep Tablets
If you need a drug free sleep aid, consider Natrol’s supplement. These sleep tablets are non-habit forming, which is perfect for those who only need them occasionally – and you won’t wake up feeling groggy in the morning. This supplement comes in strawberry-flavored chewable tablets.
Buyers Guide: What to Consider When Buying Melatonin
Is It Safe To Take Melatonin Every Night?
Yes, as long as you take the recommended dosage. Note that melatonin naturally occurs in the body. Therefore, supplements only replenish the amount needed when the body is deficient.
Melatonin supplements are not sleeping medicine, and hence, are non-habit forming. They are not addictive, and your body will not be dependent upon them. Additionally, your body won’t build up a tolerance against the hormone. You do not get that sleep hangover that is common with sleep medications.
What Are the Negative Effects of Melatonin?
Melatonin supplements are generally safe when taken in the recommended dosage. However, like all other dietary compounds, these supplements may not be side-effect-free for everyone. For instance, some users may be allergic to additives and fillers in the products, not melatonin itself.
Melatonin, as a hormone, can induce some side effects if taken in the wrong dosage. A mild overdose can cause dizziness, headaches, body tremors, blood pressure issues, nausea, and stomach cramps. Some users have reported short-term feelings of depression and daytime drowsiness after an overdose.
Is it Safe For Children to Take Melatonin?
Yes, when taken in the recommended dosage. Hyperactive children, especially those with neurological conditions, autism, and ADHD, may need some help falling asleep. Consult with your pediatrician before administering melatonin supplements to infants and toddlers.
Normally, doctors recommend a maximum of 3 mg for children. These supplements are also safe for teenagers who may have trouble falling asleep. It is important to note that some children may experience side effects from taking melatonin. The side effects depend on the dosage administered and the additives and fillers in the supplements.
What Foods Naturally Have Melatonin?
A variety of foods contain melatonin. Other foods contain tryptophan, which is an amino acid essential to the production of melatonin.
According to a report published by the National Center for Biotechnology Information, medical herbs and nuts contain higher melatonin levels. Other items on the NCBI list of dietary items containing melatonin include:
Melatonin is one of the vital hormones in the body as it regulates when and how long the body rests to regain energy. In this brief guide, we’ve looked into the following:
- The best melatonin brands as well as their pros and cons
- A quick but informative buying guide on melatonin, the recommended dosage, and possible side effects in children and adults
- How to naturally stimulate your body to produce melatonin through diet and physical exercise
- The foods to consume or avoid when you want to stimulate your body to produce melatonin
When choosing the best melatonin supplement, opt for those that do not contain artificial sweeteners, flavors, or colors. It is best to choose drug-free options as well. Before making a purchase, check the ingredients for possible allergens, such as gluten.