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Melatonin supplements, compared

3 products we’ve reviewed list melatonin as a key ingredient. Here’s what it does, what the research uses — and how much each product actually contains.

What it is

A hormone that helps regulate the sleep–wake cycle. Research suggests it may help with jet lag and some circadian rhythm sleep disorders.

What the research uses

Products commonly contain 1–10 mg, though lower doses are often enough. Label accuracy varies, so third-party testing matters here.

Keep gummies away from children, and talk to a doctor if you are pregnant or take other medications.

Educational information, not medical advice. Talk to a healthcare professional before starting a supplement, especially if you are pregnant, nursing or take medication.

Every product, dose by dose

ProductMelatonin per servingFormScore
Melatonin Fast Dissolve Tablets
NatrolMelatonin Fast Dissolve Tablets
cGMP facilityThird-party tested
5 mgTablet7.8
Sleep Gummies (Blackberry Zen)
OLLYSleep Gummies (Blackberry Zen)
NSF Contents Certified
3 mgGummy7.7
Dream Sleep Powder
BeamDream Sleep Powder
Third-party testedcGMP facility
3 mgPowder6.7

Amounts are per serving as printed on each label. “Not disclosed” usually means the ingredient sits inside a proprietary blend.

Questions people ask

How much melatonin do studies use?
Products commonly contain 1–10 mg, though lower doses are often enough. Label accuracy varies, so third-party testing matters here.
Which melatonin supplement scores highest?
In our reviews, Natrol Melatonin Fast Dissolve Tablets scores highest at 7.8/10, followed by OLLY Sleep Gummies (Blackberry Zen) (7.7) and Beam Dream Sleep Powder (6.7). Scores weigh efficacy, quality, value, experience and transparency — not just the dose.
How much melatonin is in these products?
It varies by product and serving size — for example Natrol Melatonin Fast Dissolve Tablets (5 mg), OLLY Sleep Gummies (Blackberry Zen) (3 mg), Beam Dream Sleep Powder (3 mg). The table above lists the amount per serving for every product we've reviewed.

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