Melatonin: simple guide & comparison
If you need to fall asleep earlier and more regularly, melatonin can help. Low doses (≈0.5–1 mg) before bedtime ease jet lag and reduce sleep onset latency; extended-release formulas help maintain levels through the night. Here’s the essential info and a clear comparison so you can choose in 2 minutes.
*General health advice; not a substitute for medical care. Avoid driving after taking it. Intended for responsible use in healthy adults.
What we do know about melatonin
- What is it for? Regulating sleep and the circadian rhythm; useful for sleep onset insomnia, jet lag, and shift work.
- Typical effective doses: 0.5–1 mg 30–60 min before bed (minimum effective). Higher doses exist but don’t always add benefit.
- Forms: Immediate release (short action), extended release (sustains the night), sublingual, and gummies. Some combine magnesium, vitamin B6, or herbs (passionflower, chamomile).
- Safety: Reasonable profile short-term; possible mild daytime sleepiness or headache. Avoid in pregnancy/breastfeeding unless advised by a clinician.
Ready to choose? Jump to Our recommendations or the Quick comparison.
Types of melatonin: what matters
Evidence: High / Moderate / Low / Not recommended
| Type | What is it for? | Evidence | Pros | Cons | Practical dosing |
|---|---|---|---|---|---|
| Immediate release (IR) | Fall asleep faster; effects in 30–60 min. | High | Affordable, simple, widely available. | Shorter duration; possible night awakenings. | 0.5–1 mg; titrate up to 1–2 mg if needed. |
| Extended release (ER) | Maintain levels overnight; useful if you wake mid-night. | Moderate | Better mimics nocturnal secretion. | Usually pricier; not always necessary. | 1–2 mg (start low). |
| Sublingual | Faster onset of action. | Moderate | Handy if swallowing tablets is hard. | Fewer options; taste. | 0.5–1 mg. |
| Gummies | Chewable alternative with fixed dose (e.g., 1 mg). | Moderate | Palatable; improves adherence. | Higher price per mg; many use gelatin (not vegan). | 1 gummy (≈1 mg) before bed. |
| Combos (Mg, B6, herbs) | Extra relaxation and fatigue reduction. | Low–Moderate | Theoretical synergies (passionflower/chamomile, Mg, B6). | Added evidence varies; check individual tolerance. | Total melatonin 1–2 mg. |
Our recommendations
WEIGHTWORLD — Melatonin Complex 1.9 mg (extended release)
- 1.9 mg per tablet with Mg, B6, passionflower, and chamomile.
- Extended release: designed to sustain the night.
- 400 tablets per bottle; vegan and gluten-free.
HSN — Melatonin 1.9 mg (fast-acting)
- Immediate release, simple formula (melatonin only).
- 120 tablets per bottle; vegan and gluten-free.
- Straightforward option if you just want to fall asleep faster.
WEIDER — Melatonin 1 mg (gummies, blueberry flavour)
- 1 mg per gummy; sugar-free and gluten-free.
- 60 gummies; pleasant format that improves adherence.
- Not vegan (animal gelatin).
Quick comparison: WeightWorld vs HSN vs Weider
Same purpose (better sleep); decide by release type, dose, format, and preferences.
WeightWorld Complex 1.9 mg
Ratings
2,658 reviews
Release
Extended (ER)
Pack size
400 tablets
5★ 68%
4★ 15%
3★ 6%
2★ 3%
1★ 8%
- With Mg, B6, passionflower, and chamomile for relaxation support.
- Vegan; gluten- and lactose-free.
- Good €/dose value due to large bottle.
HSN Melatonin 1.9 mg
Ratings
2,170 reviews
Release
Immediate (IR)
Pack size
120 tablets
5★ 67%
4★ 17%
3★ 9%
2★ 2%
1★ 5%
- Simple formula: melatonin only.
- Vegan and gluten-free.
- Ideal if you want to fall asleep without extras.
Weider Gummies 1 mg
Ratings
4,795 reviews
Release
Immediate (gummy)
Pack size
60 gummies (1 mg each)
5★ 69%
4★ 14%
3★ 6%
2★ 3%
1★ 8%
- Sugar-free and gluten-free; blueberry flavour.
- Not vegan (gelatin).
- 1 mg: EFSA-authorised minimum to start.
Conclusions: simple & effective
- Start low and be consistent: 0.5–1 mg 30–60 min before bed usually suffices to fall asleep.
- If you wake mid-night, try extended release 1–2 mg.
- Choose the format that helps you stay consistent: plain tablet, herb-enhanced complex, or gummies.
- Avoid very high doses unless advised by a clinician: they can cause next-day sleepiness.
To stay asleep 🌙
WeightWorld 1.9 mg extended release with Mg/B6/passionflower/chamomile.
Choose WeightWorld
