What is the best melatonin?

The Best Melatonin Brands And It’s Powerful Effects On Sleep

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

Photo of JJ virgin 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.

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Pros

  • 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

Cons

  • 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

Photo of Gorilla 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.

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Pros

  • 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

Cons

  • 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

Photo of Olly 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.

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Pros

  • 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

Cons

  • A small percentage of users have reported stomach pains with prolonged use

Pros

  • It is gluten-free
  • Contains natural ingredients that promote natural serotonin production for a restful sleep
  • The ingredients are non-GMO and sustainably sourced
  • They are quick-acting and give an energized feeling upon waking

Cons

  • The tabs are non-chewable
  • Consumers report that a glass bottle would have been more presentable

Pros

  • Drug-free and easily absorbed in the body
  • Suitable for vegetarians
  • Non-habit forming
  • Suitable for occasional use

 Cons

  • There is a difference in the flavor and shape of the new 10 mg tablets
  • Some people might experience diarrhea after prolonged use

Buyers Guide: What to Consider When Buying Melatonin

Melatonin is a naturally occurring hormone that regulates the body’s sleep phases. It is produced in the middle brain by the pineal gland.

Illustration of pillls.

Low melatonin levels in the body cause sleeplessness, fatigue and can result in insomnia.

When melatonin levels in the body are low, it is advisable to take dietary supplements. The best melatonin supplements contain melatonin in a form that is easily absorbed by the body.

These supplements may also contain other ingredients that stimulate the production of melatonin or serotonin in the body, helping you feel even more relaxed. 

A range of factors may disrupt the body’s ability to produce melatonin. These factors include age, exposure to light, fatigue, hunger, stress levels, diet, and lifestyle. While it is okay to take supplements, it is also possible to stimulate the body’s natural production of the hormone by doing the following:

  • Increase exposure to sunlight and reduce exposure to artificial light
  • Increase dietary foods rich in tryptophan (which is essential in melatonin production)
  • Increase your dietary intake of vitamin B6, calcium, and magnesium
  • Avoid spicy and fatty foods, alcohol, and caffeinated drinks
  • Avoid heavy meals or natural diuretics, such as watermelon, just before bed
  • Keep stress levels as low as possible through exercise, meditation, and yoga, etc.
  • Avoid prolonged exposure to screens (mobile devices, PC, TV) at night
  • Create a relaxing bedtime routine, such as a hot or warm shower or bath, which reduces body tension
  • Create and consistently follow a bedtime schedule so that the body can become accustomed to the pre-bedtime routine

Quick Note: The natural route does take longer, but it can be done.

Melatonin lets you enjoy natural sleep, which gives your body the chance to rest and allows the cells to heal. Here are some of the benefits of taking melatonin:

  • It boosts concentration and memory and enhances the body’s immune system
  • It reduces the symptoms of seasonal affective disorder, also known as seasonal depression
  • It increases the HGH levels in men, a hormone that is vital in cell regeneration and growth
  • It promotes eye health and helps treat age-related macular degeneration and glaucoma
  • It is known to help treat gastroesophageal reflux disease and blocks the excess production of stomach acids
  • It corrects circadian rhythm disorders caused by factors such as jetlag, shift work, and other irregular sleeping patterns
  • Melatonin helps alleviate insomnia and induces sound, restful sleep
  • Consistent restful sleep can mean better memory, higher concentration, and productivity. Additionally, it slows down the aging process and helps to strengthen the body’s immune system
  • Studies show that melatonin has anti-hypertensive, anti-inflammatory, and antioxidant effects on the body. Melatonin promotes better health and reduces the risk of serious health conditions, such as stroke, heart attack, and hypertension
  • Melatonin reverses the negative effects that agents such as pollutants, tobacco smoke, pesticides, alcohol, and fatty foods have on the body

As you can see, there are a ton of benefits to taking synthetic melatonin or reseting your natural bodily balance naturally.

According to researchers, melatonin is most effective when taken in low doses over a prolonged period. Contrary to what many believe, the best melatonin supplements are not sleeping pills, and only low doses are needed.  

While they are quick-acting and promote better sleep, they are best taken consistently over time, especially when dealing with insomnia. The maximum recommended dose of melatonin dose is 20 mg daily for up to three months.

It is best to start with small doses. Small doses allow you to monitor your body’s response to the supplement. Additionally, it allows you to figure out whether you need more or less melatonin.

The recommended dosage per night is no more than 5 mg. While it is normally safe for most users to take up to 10 mg daily, this amount is unnecessary. Some people reportedly take up to 20 mg in a day, and most don’t experience any complications.

However, it is important to note that an overdose can have serious side effects, such as drowsiness, dizziness, headache, irritability, nausea, low blood pressure, and other symptoms.

Note that the dosage will differ between users. Doctors advise users to start with the lowest recommended dosage. With time, you can gradually increase the dose if you still have trouble falling asleep. 

However, it is advisable to take only up to 10 mg per night. If you feel like you need more, consult a doctor who will go through your health history and advise you accordingly.

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:

  • Meat, including pork, lamb, beef and poultry (mostly chicken liver, heart, skin)
  • Whole eggs have lower melatonin concentration compared to dried egg solids
  • Milk and dairy products
  • Cereals, legumes, and nuts
  • Fruits, such as strawberries, apples, mulberries, tart cherries, grapes,  and cranberries
  • Vegetables, such as ginger, purslane, pepper, and tomatoes
  • Other sources, such as dried brewer’s yeast contain melatonin
  • Medical herbs such as black pepper, St Johns Wort leaves, fresh feverfew leaves, and  mulberry leaves

Conclusion

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.