How to Choose a Melatonin Supplement: Dose, Form and Label Accuracy

In a 2023 study, researchers tested 25 melatonin gummy products sold in the U.S. Only 3 contained an amount within 10% of what the label said [1].

So how do you choose? Start with the form, the dose and the maker.

The quick answer

• Label accuracy varies. Measured melatonin in gummies ranged from 74% to 347% of the labeled amount [1].
• Pick the form on purpose: gummies, quick-dissolve or slow release tablets.
• Ours is a 6 mg slow release tablet, made in a GMP-registered facility in the USA.

See Melatonin 6 mg Slow Release →

What the 2023 JAMA study found

Researchers bought 25 melatonin gummy products and measured their contents. 22 of 25 (88%) were inaccurately labeled, and one product contained no detectable melatonin [1]. The authors noted the study covered gummies only and didn't test tablets or capsules [1].

Gummies vs. tablets

Gummies taste like candy, which the AASM flags as a risk around children [2]. Tablets are plainer, easier to dose consistently, and can be made in slow release form.

Choosing a dose

Melatonin products range widely in strength. Your practitioner can help you pick an amount; follow the directions on your label and don't stack products.

Quality signals

Look for a GMP facility, a clear Supplement Facts panel, a full other-ingredients list, and a brand that answers questions. Most melatonin supplements are made synthetically, though some come from animals or microorganisms [3]. Dietary supplements aren't approved by the FDA before they're sold, so the maker's quality practices matter [4].

Melatonin buying checklist

• Form: gummy, quick-dissolve or slow release tablet.
• Amount per serving and directions.
• GMP manufacturing and a full ingredients list.
• Storage away from children [2].
• A brand you can contact with questions.

Why we chose a slow release tablet

Our pick, against that checklist: - Tablet, not gummy: 6 mg melatonin, slow release. - Simple ingredients: dicalcium phosphate, cellulose gum, vegetable stearates, silicon dioxide, ethylcellulose. - Made in a GMP-registered facility in the USA.

Shop the products mentioned:

• Melatonin 6 mg Slow Release Tablets: 6 mg slow release, 60 tablets.
• B-Complex High Potency with Quatrefolic: methylated B vitamins for your morning routine.
• Quercetin + Nettle Capsules: quercetin + nettle leaf in vegetarian capsules.

New to melatonin? Read our melatonin 6 mg slow release guide.

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These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

FAQ

Are melatonin supplements accurately labeled? Not always. A 2023 JAMA study found 22 of 25 gummy products were mislabeled, with 74%–347% of the stated amount [1].

Are melatonin gummies or tablets better? It's personal, but gummies look like candy, a concern around kids [2]. Tablets are easier to dose consistently.

How much melatonin should I take? Follow your label and your practitioner's advice. Our tablet is 6 mg, 1 per day before bed for adults.

How is melatonin in supplements made? Most often synthetically, though some is made from animals or microorganisms [3].

References

1. Cohen PA, Avula B, Wang YH, Katragunta K, Khan I. Quantity of Melatonin and CBD in Melatonin Gummies Sold in the US. JAMA. 2023;329(16):1401-1402. https://jamanetwork.com/journals/jama/fullarticle/2804077
2. American Academy of Sleep Medicine. Health Advisory: Melatonin Use in Children and Adolescents. https://aasm.org/advocacy/position-statements/melatonin-use-in-children-and-adolescents-health-advisory/
3. NCCIH. Melatonin: What You Need To Know. https://www.nccih.nih.gov/health/melatonin-what-you-need-to-know
4. NIH Office of Dietary Supplements. Dietary Supplements: What You Need to Know. https://ods.od.nih.gov/factsheets/WYNTK-Consumer/