What’s Really in Melatonin Gummies?

Most melatonin products, like sleep gummies, don’t contain the amount of melatonin listed on the label — some have way more, some have way less — and that could be harmful, especially for kids.

In a recent study published in the JAMA Network medical journal, researchers found that 88% of the gummies they tested had melatonin levels that were different from what the label claimed. Some gummies contained so much melatonin that they could give kids 40 to 130 times more than what their bodies need to feel the effects.

That’s a huge difference, and it’s not just overkill.

Getting too much melatonin may lead to grogginess, nightmares, headaches, mood changes, or hormone disruptions. And in kids, whose bodies are still developing, the risk of side effects may be even greater.

But melatonin is generally considered harmless, so what’s the issue? The problem isn’t melatonin itself, but the unpredictability of the dose.

Why Does Melatonin Dosage Matter?

Our bodies naturally make melatonin when it gets dark. The hormone helps regulate your internal clock or circadian rhythm and shortens the time it takes to fall asleep.

Stress, irregular sleep schedules, jet lag, and excessive screen time can disrupt melatonin production for people of all ages. That’s why more than 6 in 10 Americans (64%) report having taken melatonin to help them sleep. Melatonin use among children is on the rise too, with another study reporting that up to 46% of parents in the United States have given their children melatonin gummies to help regulate sleep.

Most people who have used it say melatonin works. Melatonin can help combat jet lag, insomnia, and shift work sleep disorder, according to recent studies. While there are no recent studies on the effects of long-term melatonin use, researchers believe a small dose is enough to get your sleep cycle back on track.

As little as 0.1 to 0.3 milligrams is often enough to raise melatonin levels in the blood and help you feel sleepy. Compare that to some of the products in the study that contained up to 13 milligrams in a single gummy.

Why is There Such a Big Discrepancy Between Label and Dosage?

The short answer: Lack of regulation.

Melatonin is classified as a dietary supplement in the U.S., not a drug. That means it doesn’t go through the same strict testing and approval process that medications do.

Supplement companies are supposed to follow good manufacturing practices, but there’s no requirement to prove that what's on the label is accurate before a product lands on the shelves. The FDA can step in if there’s a problem, but by then, melatonin products have already been sold and used.

You’re expected to trust that companies are being honest and consistent in the manufacturing process and labeling. The JAMA Network study shows that the reality is often more complicated.

So, What’s Really in Your Favorite Sleep Gummies?

Some melatonin gummy brands take extra steps during manufacturing to make sure that customers get the same dose every time. That might include using third-party testing, following strict quality control standards, or formulating their gummies in certified facilities.

But, not all brands follow the same standards. Third-party testing can be expensive, especially for smaller companies.

At MELO, we’re a small company working toward having our products third-party lab tested. So, to make sure we offer our customers the highest-grade formulation in our sleep gummies, we stick with tried and trusted FDA-approved manufacturers.

The ingredients in our melatonin gummies are intentionally too simple to mess up. MELO Sleep gummies are made with a low dose of 2mg melatonin, calming lemon balm, and fruit extracts for flavor. The low dose makes our sleep gummies customizable — you can decrease or increase your dose depending on what you need.

Another popular sleep gummy brand, Relaxium, takes a slightly different approach. Relaxium’s ingredients include a higher melatonin dose — 5 mg per serving — with a mix of sleep-promoting ingredients like magnesium, ashwagandha, GABA, L-tryptophan, valerian root, and herbal extracts. Relaxium’s products are not third-party tested either, but they do work with trusted FDA-approved manufacturers, and claim to be backed by clinical research.

Natrol, another well-known melatonin gummy brand, offers 5mg and 10mg options with a simple, mostly inactive ingredient list — things like tapioca syrup, cane sugar, pectin, natural flavors, and fruit/vegetable juices for color. While Natrol does not display third-party certification seals like NSF or USP on its packaging, the company’s melatonin supplements were among 20 popular products tested in 2024, all of which contained their listed amounts of melatonin.

Whether you prefer a clean, low-dose option like MELO, a more ingredient-rich formula like Relaxium, or a mainstream pick like Natrol with verified consistency, the key is knowing what to look for when you’re choosing a sleep gummy.

How to Choose a Safe Melatonin Gummy

Now that we know most melatonin gummies don't actually contain the doses listed on the label, knowing how to choose a safe, reliable product is especially important.

1. Check the melatonin dose

Around 1 mg to 3 mg is usually enough melatonin for most adults, but even so, it’s still better to start slow with a half dose or less.

Higher doses, like 5 mg to 10 mg, aren’t necessarily more effective and can leave you feeling groggy and hungover, or throw off your natural sleep cycle. If you’re new to melatonin, choose a gummy with a lower dose so you can adjust as needed.

2. Look for third-party testing

Testing ensures that the product contains what the label says. Brands that invest in third-party testing will advertise it on their packaging or website. Look for seals on the label like NSF Certified, USP Verified, or ConsumerLab Tested.

Avoid products with vague language like “lab-tested” or “tested for quality”. Unless it says “independent” or “third-party”, it might just be internal testing done by the manufacturer. Not every trustworthy brand can afford third-party testing, but it’s a good sign of quality when you see it.

3. Review the ingredient list

Some sleep gummies include extra ingredients like CBD, valerian root, GABA, magnesium, or herbal blends. A pure melatonin product with a simple ingredient list could be safer. But if you want sleep support and general wellness support, choose a brand that clearly lists each ingredient and its dosage.

Avoid brands that list “proprietary blends” because you won’t be able to see exactly how much of each ingredient is actually in the gummy.

4. Stick with trusted manufacturers

Look for products made in FDA-registered facilities or brands that mention following Good Manufacturing Practices (GMP). This helps ensure the gummies are made safely and consistently.

5. Read independent reviews or lab results

Websites like ConsumerLab and Labdoor sometimes test popular supplements for quality and accuracy between label and dosage. Some brands will even list their independent lab results on their websites.

6. Consult with a pediatrician

Always consult with a pediatrician before giving melatonin to a child. Melatonin gummies look and taste like candy but that doesn’t mean they’re always safe for kids. To avoid accidental overuse or improper dosing, it’s best to use a doctor-recommended brand and follow professional guidance.

Choosing Gummies You Can Trust

Melatonin can be a helpful tool for sleep, but only if you know what’s in your gummy, and reading the label isn’t always enough. Whether you're taking melatonin yourself or giving it to your child, knowing what to look for beyond the label can help you avoid accidental overdoses or unpredictable side effects.

The key is to avoid brands that use vague language, find independent sources to verify consistency, and always start with a low dose. Research shows that higher doses of melatonin aren’t necessary for a great night’s sleep. Take your time, listen to your body, and adjust your dose gradually.