Choosing the Best Melatonin Supplements

Choosing the Best Melatonin Supplements

April 11, 2020 By Mark Hansen

While the mechanisms remain somewhat unclear, it is quite apparent that we need sleep to survive.

A lack of sleep can be detrimental to our ability to function on a day to day basis, while poor sleep quality over a longer periods of time can lead to an increased risk of disease and illness, combined with declines in cognitive function and an inhibited immune system response.

Which is why ensuring we get sleep of both adequate duration and of a high quality is so very important.

Best Overall
Vitafusion Extra Strength Melatonin Gummies
Good Reputation
Quality Products
Gummy Form
Most Affordable
​​​​Nature Made Melatonin Tablets 3mg
Great Quality
Extremely Affordable
3mg Dosage
High Quality
Natrol Melatonin Fast Dissolve Tablets 10mg
Quality Ingredients
Great Option
Quality Melatonin

Unfortunately, in this day and age, we are constantly exposed to artificial and unnatural sources of light. This can make getting enough sleep a serious challenge – which is why there has been a large investment into health supplements that both boost health and improve sleep.

With one such supplement being melatonin.

What is Melatonin?

Melatonin is actually a type of hormone made within the human body by the pineal gland (a key hormonal gland found within the brain). Interestingly, its production and secretion are both stimulated by darkness and a reduced exposure to light.

Melatonin is essentially responsible for maintaining the circadian rhythm of the body.

Our circadian rhythm describes the body’s internal clock, which is known to run on a 24 hour schedule just like the days we live out. This internal clock dictates both when we fall asleep and when we wake up, and holds specific importance to our regular internal schedule.

When it’s dark, the body increases its secretion of melatonin, which causes increased sensations of tiredness and relaxation.  While on the other hand, when the body is exposed to, light we see a subsequent drop in melatonin secretion and an increase in alertness as a result.

In conjunction with its role in managing the body’s circadian rhythm, melatonin has also been shown to act as a potent antioxidant. This suggests that it holds importance to our health through a number of different mechanisms.

What Are the Benefits of Taking a Melatonin Supplement?

Given the importance of melatonin in managing our daily bio rhythm, and its role as a powerful antioxidant within the body, opting to take a high quality melatonin supplement has been shown to have huge benefit for health.

Melatonin Supplements and Sleep

Supplementing with melatonin as means to improve sleep quality is unquestionably its most commonly used application.

Conventional sleep medication requires pharmaceutical grade drugs to stimulate drowsiness and sleep, in which they can also lead to long term dependence, and often come with some rather nasty side effects.

With this in mind, melatonin supplements offer an excellent, safe, and natural means of improving sleep quality and quantity.

As an added bonus, using melatonin to aid sleep has also shown to improve morning alertness and energy the following day, suggesting that the additional sleep may greatly improve overnight recovery [1].

Melatonin Supplements and the Immune System

Interestingly, melatonin receptors are also found within a huge number of immune cells throughout the body. When melatonin interacts with these receptors, it has been shown to reduce the secretion of pro-inflammatory cytokines, reducing systemic inflammation and improving the efficiency of our healing processes.

With this in mind, the supplementation of melatonin has been shown to promote healthy immune system responses, all whilst reducing the suppression of the immune system that occurs with aging, chemical exposure, and prolonged stress [2].

As such, melatonin supplementation can go a very long way to optimise mental and physical function throughout the day, all while staving off disease and illness.

Melatonin and Brain Health

And finally, as melatonin demonstrates potent antioxidant properties, it has been shown to cause significant reduction in both oxidative stress and inflammation within the brain. This essentially protects the health of our brain and nerve cells, and can even promote healing and regeneration of those same cells.

With this in mind, an increased melatonin intake has been suggested to improve cognitive function, reduce the severity and symptoms of dementia, Parkinson’s disease, and Alzheimer’s disease, and may even stave off age related declines in cognition.

This makes it an extremely potent option for those looking to improve mental health and reduce declines in cognition that occur with normal ageing.

Melatonin Dosage

The usual dose of melatonin for adults is 1–5 mg although some products come with a 10 mg concentration, which is the maximum recommended dose.

Melatonin Use in Pregnancy

Although some studies showed that melatonin might help protect the baby’s brain against damage, experts recommend against using melatonin in pregnancy until more data become available for its safety in pregnancy. More studies investigating the role of melatonin supplementation are still needed before recommending its use in clinical practice [1]. So use of melatonin during pregnancy is not recommended unless prescribed by your physcian.

Use of Melatonin in Jet Lag

Jet Lag is a sleep problem that can affect anyone who frequently travels across several time zones and with long flights. Unfortunately Jet lag leads to sleep disturbance and Daytime fatigue, but fortunately, melatonin is effective in the prevention and treatment of Jet lag. Melatonin is remarkably effective in preventing or reducing jet lag [2] This is proven by practice from melatonin user’s reviews and from studies, many studies found that melatonin is effective in Jet lag treatment [3].

Best Melatonin Supplement Review

Now, as with most things within the supplement industry, there are a heap of melatonin options out there – of which some are much better than others. With this in mind, we have gone ahead and found what we believe to be the best three melatonin supplements available on the market at the moment.

Best Overall
Vitafusion Extra Strength Melatonin Gummies
Good Reputation
Quality Products
Gummy Form
Most Affordable
​​​​Nature Made Melatonin Tablets 3mg
Great Quality
Extremely Affordable
3mg Dosage
High Quality
Natrol Melatonin Fast Dissolve Tablets 10mg
Quality Ingredients
Great Option
Quality Melatonin
Vitafusion Extra Strength Melatonin Gummies

Vitafusion are becoming an increasingly well-known supplement company, where they have built a good reputation for producing quality products at reasonable prices. This melatonin supplement is no different, offering a potent dosage of 5mg of melatonin per serving.

As a point of difference, this particular supplement comes in gummy form, making it perfect for those who don’t like taking capsules or tablets.

Nature Made Melatonin Tablets 3mg

This melatonin supplement by Nature Made is one of the most affordable options on the market. It provides a moderate 3mg dosage of melatonin, suggesting enough to cause improvement in health and function.

This is a great option for those individuals looking for a good quality supplement at an extremely affordable price point.

Natrol Melatonin Fast Dissolve Tablets 10mg

This option by Natrol is one of the most potent melatonin supplements available at the moment, offering a whopping 10mg of melatonin per serving. This comes with excellent absorption, via the use of very high quality ingredients.

This is a great option that truly has everything you could need in a quality melatonin supplement.

Melatonin Drug Interactions

Melatonin may interact with some medications like Anticoagulants and anti-platelet.

Although it’s safe and have few drugs interaction This does not include all the interactions, if you are taking other medications always consult your physician or pharmacist to make sure that your medications don’t interact with each other.

Melatonin Side Effects

Melatonin is one of the safest products put as any natural product it may cause some side effects like:

  • Dizziness
  • Drowsiness
  • Headache
  • Irritability

Take-Away Message

Melatonin is one of the most important hormones within the body, where it manages our circadian rhythm, ensures the maintenance of our sleep-wake cycle, and also acts as a potent antioxidant.

Taking this into consideration, the supplementation of melatonin has been shown to cause large improvement in both sleep quality and sleep duration, boost the function of the immune system, and cause significant increases in brain health.

The three options listed within this article are what we believe to be the best melatonin supplements available on the market. If you have had experience with any of them, we would love to hear about it – so drop us a comment and we will get back to you ASAP.

Reference

1-      Seko LMD, Moroni RM, Leitao VMS, Teixeira DM, Nastri CO, Martins WP. Melatonin supplementation during controlled ovarian stimulation for women undergoing assisted reproductive technology: systematic review and meta-analysis of randomized controlled trials. Fertility and Sterility. 2014;101(1):154-161

2-      Herxheimer A, Petrie KJ. Melatonin for the prevention and treatment of jet lag. Cochrane Database of Systematic Reviews. Published online April 22, 2002.

3-       Tortorolo F, Farren F, Rada G. Is melatonin useful for jet lag? Medwave. 2015;15(suppl3):e6343-e6343.