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  Improved sleep plus powerful inflammation-fighting antioxidants from wild blueberries translates into a fantastic night-time treat. Megafood recommends taking two gummies 20-30 minutes before bed. If you're looking to reap the benefits of melatonin, but aren't a fan of flavored or dissolvable supplements, capsules are a good choice. NOW Supplement's veg capsules are easy to swallow and deliver 5mg of powerful sleep-promoting melatonin. The superior quality supplement received an NPA A-rated GMP certification, meaning that every aspect of the manufacturing process is examined including lab and testing methods.

NOW recommends taking one capsule around bedtime with water for a healthy sleep cycle, but also highlights the use of melatonin to support gastrointestinal health. In fact, melatonin can be used to relieve abdominal pain and improve the quality of life in those with Irritable Bowel Syndrome.   Best Liquid: Pure Encapsulations Melatonin Liquid. Pure Encapsulations' liquid melatonin supplement is a quick, convenient way to reap the benefits of the sleep-promoting supplement. The non-GMO liquid dispenses easily and allows you to control how much you're getting. Each 1ml dropper delivers 2.5 milligrams of micronized melatonin with a delicious, naturally-flavored apple and black currant taste.

The great-tasting liquid is made with hypoallergenic, vegetarian ingredients, and is Certified Gluten-Free. The product is also sugar-free and is sweetened using stevia. If you have trouble swallowing pills or want more options for adjusting your dose, a melatonin spray might be your best option. Source Naturals’ Melatonin NutraSpray is a smart solution that comes in a fun orange flavor. This supplement contains 1.5 milligrams of melatonin per spritz. This makes it easy to only use a small amount if you need less help falling asleep, or you can go for two or three spritzes when you really need to re-regulate your sleep. It’s also great for traveling or for using any time you don’t have a glass of water on your nightstand. Dosage : Melatonin comes in a variety of doses ranging from 0.2 to 10 milligrams. There is not one recommended dose, and lower doses often work as well as higher doses. Speak with your physician to figure out if melatonin is appropriate for your individual needs, and if so, the proper dosage. Form: Melatonin supplements come in a variety of forms including capsules, tablets, sprays, gummies, and lozenges. If you don't like swallowing pills, gummies, sprays, or lozenges may be a good option for you. However, if you prefer to avoid added sugar or sugar substitutes in your supplements, capsules or tablets are usually free of sweeteners. Ingredients : Always double-check the ingredient list to see exactly what is in your melatonin supplement. Some products contain additional ingredients such as herbs or complementary vitamins. Additionally, some supplements contain soy, gluten, or other common allergens. "Melatonin, a hormone produced in the pineal gland, suppresses neurons in the brain that keep you awake.   We naturally make our own melatonin, but exposure to light and pre-bed screen time can interrupt this important process. Multiple studies show that melatonin can assist in falling asleep, however, it's also prudent to assess other factors that can inhibit the initiation of sleep such as watching TV, looking at your phone, smoking, excess alcohol, and stress." — Kristin Kirkpatrick , MS, RDN. A personal note on my recommendations written above . As a dietitian, I am careful to recommend supplements.

In writing this article, I spent time reviewing the most current clinical research on melatonin supplementation and optimal doses, looking at multiple products and brands, and consulting with trusted peers in dietetics. I believe the melatonin supplements in the round-up are made by trusted brands and are composed of high-quality ingredients.

Wouldn’t it be great if you could easily slip into a deep, restful sleep when you go to bed? Melatonin is a supplement that promises just that: an easy, natural, safe, and effective way to improve your sleep length and sleep quality. Melatonin is a natural hormone produced by your body that helps induce sleep, but some people with trouble sleeping have dysregulated melatonin levels. Here are the best melatonin supplements on the market, ranked.

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