Comparison guide
Which melatonin should you take?
All three deliver the same molecule, whose effect on falling asleep is real but modest. The differences are timing and dose: extended-release is built to spread melatonin across the night, while gummies often carry more than trials used and may not match their label.
The options, compared
| Option | Evidence | Best for | The honest note | |
|---|---|---|---|---|
| Melatonin | Moderate evidence | Falling asleep and jet lag | Cuts time to fall asleep by about 7 minutes on average and helps with jet lag. Take 0.5–5 mg 30–60 minutes before bed; lower doses often work as well as higher ones. | View |
| Extended-Release Melatonin | Moderate evidence | Over-55s who wake at night | The 2 mg prolonged-release form modestly improved sleep quality in insomnia patients aged 55–80; its advantage for staying asleep is plausible but not firmly demonstrated. Do not crush or chew it. | View |
| Melatonin Gummies | Moderate evidence | Convenience, if you check the dose | Commonly 5–10 mg per serving, more than most trials used, and actual content often differs from the label. Gummies are the main source of paediatric melatonin overdose calls, so keep them away from children. | View |
Our verdict
Plain melatonin at the low end of the dose range is enough for most sleep-timing problems and for jet lag. Extended-release is worth considering if you are over 55 and wake in the night, and gummies are a convenience that usually overshoots the dose you need.