Melatonin by Form: Pros and Cons of Pills, Gummies, and Liquids

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Popping a melatonin supplement before bed seems like the thing to do for a good night’s sleep. Indeed, the number of people in the United States who take melatonin has increased nearly fivefold since the turn of the 21st century. A recent study published in February 2022 in JAMA looked at National Health and Nutrition Examination Survey (NHANES) data from 1999 to 2018, and found that 2.1 percent of adults reported taking melatonin in 2018, up from 0.4 percent in 1999 — a trend that began to rise in 2009–2010 and remained similar across all demographic groups. But because dietary supplements, including melatonin, are not regulated by the U.S. Food and Drug Administration (FDA) before they hit the market, it’s important to consult your doctor before taking any new supplement to determine if it’s right for you, to establish proper dosage, and to ensure it won’t interact with medications you’re already taking or pose other risks . If your doctor gives you the green light to try melatonin for improved sleep, you can find dozens of options in just about any health food store or pharmacy, in various forms (capsule, liquid, gummy). Below, we explore how melatonin works and the pros and cons of different types.
What Is Melatonin? What Is Melatonin? “Melatonin is a hormone made by the pineal gland in the body,” says Muhammad A. Rishi, MD, MBBS , a sleep medicine specialist at Indiana University Health in Indianapolis. “This hormone controls our circadian rhythm, which in turn is responsible for secretion of further hormones, changes in body temperature, as well as functions like alertness and sleep,” he says. Darkness at night triggers the release of melatonin in the brain, signaling that it’s time to wind down for bed, explains Rebecca Robbins, PhD , a sleep scientist at Brigham and Women’s Hospital in Boston. “That’s why we refer to melatonin as the sleep hormone. It’s an essential component of a healthy sleep schedule,” she explains. Then, in the morning when you’re exposed to light, “the floodgates of melatonin from the night before close,” says Dr. Robbins. Thing is, our technology-rich lifestyles can get in the way of melatonin release at night. Namely, artificial light exposure from our devices. “Exposure to bright light at night can delay our internal clock and melatonin production. This makes it harder for us to fall asleep early in the night,” says Dr. Rishi. In addition, other factors threaten to steal our valuable sleep , such as stress and overpacked schedules. Enter: Melatonin supplementation. Melatonin dietary supplements are typically created synthetically, per the National Center for Complementary and Integrative Health (NCCIH) . These supplements provide your body with melatonin that may aid in sleep, especially if you’re not naturally producing it when you should be. “The effect of external melatonin depends on the dose and timing of administration,” says Rishi. For instance, a small dose (from 0.1 to 0.3 milligrams [mg]) several hours before your desired bedtime can help move your circadian rhythm so that it’s easier to fall asleep earlier. A larger dose (0.6 to 5 mg) at bedtime, however, can be hypnotic, meaning sleep-inducing, he explains. A meta-analysis of 23 randomized controlled trials published in the Journal of Neurology in January 2022 concluded that, in general, melatonin improved the sleep quality of adults. Melatonin can be used in a variety of ways — including treating jet lag and certain circadian rhythm disorders — as well as for acute bouts of grief or trauma, adds Robbins. In the short-term, sleep aids like melatonin can be a “lifeline” for improving sleep during difficult times. Melatonin is not intended as a treatment for insomnia because of a lack of strong evidence for this indication, per the NCCIH. If you’re given the go-ahead by your doctor to use melatonin, you have a variety of choices in terms of the forms, including capsules and tablets, liquid, and gummies. Here’s a look at each.
Melatonin Capsules and Tablets Capsules and Tablets Most melatonin pills contain 1 to 10 mg of melatonin. One of the main pros of taking a capsule or tablet is that you can break them up in order to take smaller doses than one tablet would otherwise contain. Though you should always let your doctor guide you about dosage, “in numerous clinical trials and in my practice, less is more — 300 micrograms (0.3 mg) — is effective for many people as long as they also follow good sleep hygiene practices,” says Alex Dimitriu, MD , who is double board-certified in psychiatry and sleep medicine and the founder of Menlo Park Psychiatry & Sleep Medicine in California. If you are taking a smaller dose, make sure you purchase 1 mg dose pills, otherwise, dividing one pill up into the size needed would be extremely challenging. Pros Longer shelf life Tasteless Easy to divide Cons Can be difficult to swallow Need to take with water
Melatonin in Liquid Form Liquid Liquid melatonin can range from 1 to 10 mg doses. Some of these contain added sugar or sugar-free sweeteners (such as stevia), so make sure you read the label to ensure you know what you’re getting, and to avoid unwanted additives. To take this melatonin, you can drop the contents of the dropper straight into your mouth or add to juice or water before bed. This may add extra calories and sugar before you sleep, which can be okay, but that depends on other health conditions you may have. Pros Easier to take if you have difficulty swallowing pills Easy to take a smaller dose Faster absorption Cons May have an unpleasant taste Might be more expensive than other forms of melatonin
Melatonin Gummies Gummies These aren’t just for kids — melatonin gummies also come in 1 to 10 mg dosages as well. These do contain added sugar, so read the label on yours to understand exactly how much you’re getting and if that fits with your health goals. Pros Taste good Chewable and easier to swallow Some brands also include additional sleep-supporting ingredients in the formula Cons Taste like candy, so it’s easier to overdo May come in odd shapes, making it challenging to cut up if need a smaller dose
Tips for Melatonin Supplementation Tips If you’re thinking about taking melatonin to improve your sleep, there are a few things you should do to prepare. 1. Seek Approval From Your Healthcare Provider First, consult with your doctor and get their okay. Melatonin is plentiful on store shelves, but that doesn’t mean it should be taken lightly. “I recommend against the use of melatonin without consulting your provider,” Rishi says. 2. Read the Label The tricky thing about melatonin is that it’s marketed as a food supplement, says Rishi. “That means that the product does not go under the same rigorous inspection that over-the-counter medications would with the FDA,” he explains. As a result, what’s on the label might not be in the product. Indeed, one study that compared the actual amount of melatonin in supplements with the amount stated on the label found it ranged widely — from 83 percent less to as high as 478 percent more. A research letter published in JAMA in April 2023 found that melatonin gummies had 74 to 347 percent of their labeled dose in the product, and 22 of 25 products analyzed were inaccurately labeled. Rishi recommends purchasing products that contain the United States Pharmacopeia (USP) Mark : “This means that the manufacturer has pledged to meet the minimum standards for over-the-counter drugs for their supplements.” 3. Note How You Feel Before and After Pay attention to how melatonin supplements make you feel, both just after taking them and the next day. Dr. Dimitriu points out that one side effect of melatonin is next-day fatigue and even depression. Older adults as well as people who are taking progestin-containing oral contraceptives may find they’re more sensitive to melatonin, he says. Start small with your dose and adjust from there, under the guidance of your doctor, to find what works for you and makes you feel your best at night and the next day. You don’t want to use the highest dose thinking it will knock you out, says Robbins. 4. Don’t Forget About Sleep Hygiene Overall, what you do before bed is going to make a bigger, more lasting difference for good sleep. If you’re adding melatonin, “always try the lowest dose possible while putting maximum effort into behavioral interventions,” says Dimitriu. For example, develop a bedtime routine . What you do will be unique to you, but it should help you wind down, such as taking a warm shower, doing light stretching, or turning off the TV to read a book in dim light. Maintaining a regular sleep-wake schedule will also help your body be ready for bed. In that way, you can think of melatonin as providing an assist, but you’re doing the heavy lifting.

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