7 Different Types of Melatonin: Which One is Right for You?

7 Different Types of Melatonin: Which One is Right for You?

If you’ve ever struggled to fall asleep or stay asleep, you might have considered taking melatonin.

But with so many different types of melatonin available, how do you know which one is best for you?

First off … what is it?

Melatonin is a hormone your body produces naturally, in your pineal gland. It regulates your sleep-wake cycles.

As a supplement, it’s gained popularity for those struggling with sleep issues. However, it is helpful … it’s not a cure-all for all sleep problems.

And not all melatonin supplements are the same. Some work quickly, others release the active ingredient gradually throughout the night.

This article describes how the currently-available types of melatonin work, so you can find the right one for your needs.


1. Immediate-Release Tablets & Capsules

These common supplements dissolve quickly, causing blood melatonin levels to peak within about an hour.

They’re ideal for those who have trouble falling asleep, acting like a quick nudge to your brain saying, “It’s bedtime!”

A randomized, double-blind, crossover study found that immediate-release melatonin reached peak concentration in about 36 minutes with a maximum concentration of 13,120 pg/mL[2].
The tablets may come as convention tablets that you take with a glass of water or preferred beverage. However, there is also the sub-category of Sublingual tablets, that you pop into your mouth, under the tongue. No water needed.


2. Extended-Release Tablets & Capsules

If falling asleep is rarely your problem, but waking up in the middle of the night is …?

Extended-release melatonin will suit you better. 

These tablets release melatonin slowly, over several hours, mimicking your body’s natural melatonin production pattern. 

That same study just mentioned showed that extended-release melatonin had a longer time to peak concentration (1.56 hours) and a lower maximum concentration (7,581 pg/mL) compared to immediate-release formulations[2]. Extended-release melatonin sustained elevated melatonin levels (>300 pg/mL) for 6 hours[2].



3. Combination Formulas

Some manufacturers have created supplements that bridge the gap between immediate- and extended-release melatonin … the idea being to help you both fall asleep and stay there. 

While we haven’t yet laid our hands on data for such combination formulas, it’s reasonable to assume the active ingredient concentration will behave somewhere between immediate and extended-release formulations.


4. Gummies

For those who dislike swallowing pills …?

There are melatonin gummies. 

More palatable, to be sure. They look, and taste, very much like candy.

However, a study published in the Journal of Clinical Sleep Medicine found significant variability in melatonin content compared to labeled values, ranging from -83% to +478%[1]. That variability is enormous, and risky. If you consumed a gummy with a melatonin content near the upper end of that range, you’d be swallowing almost 6 times as much melatonin as you thought you were. What would be the effects of that on you?

Additionally, serotonin, a controlled substance, was found in 8 out of 30 supplements tested[1].

(Serotonin, as the name suggests, is another hormone your body produces naturally. And it is helpful for regulating sleep. BUT, it regulates much more than that – mood, digestion, bone health, amongst others. You don’t want to play with serotonin without a medical expert’s advice first.)

Furthermore, the U.S. Centers for Disease Control and Prevention reported that about 11,000 children were seen in emergency rooms between 2019 and 2022 after ingesting melatonin while unsupervised

Nearly 5,000 of these cases (that’s almost HALF) involved melatonin gummies. And more than half of those involved children between the ages of 3 and 5. Easy for small kids to put something looking like candy in their mouths, and … having enjoyed one … to enjoy even more gummies.

Melatonin gummies might look and taste like candy, but candy it is not.

For these reasons, we at GreatSleep are not crazy about gummies, and we don’t encourage their use. We mention them here simply because they are a currently-available option.


5. Sublingual/Oral Sprays

These formulations are designed to be absorbed quickly through the mouth’s lining, potentially offering faster effects. 

Although specific studies on these forms have not been conducted, their rapid absorption mechanism suggests they behave similarly to immediate-release tablets.


6. Liquid Melatonin

Liquid melatonin offers the advantage of easy dose adjustments, which is useful when trying to find the dosage that’s just right for you. 

Again, specific studies are unavailable. But this form of melatonin likely shares characteristics with immediate-release formulations, as the digestive tract typically absorbs nutrients from liquids faster than from solids.

And then there is a subcategory of liquid melatonin that is unique:


7. Liquid Liposomal Melatonin

Liposomal technology has emerged as a game-changer for supplement products generally.

This innovative approach encapsulates the supplement’s active ingredient in tiny lipid bubbles called liposomes. 

Lipids are fatty compounds that form part of your cell membranes. They help control what goes in and out of your body’s cells. 

Liposomes are structurally similar to the lipids of your body’s cell membranes. 

The reason THAT is useful when it comes to supplements is: Nutrients are primarily absorbed through the walls of your intestinal tract, into your bloodstream. 

But the gastric acid in your stomach will break down whatever enters your mouth into a form that it thinks your intestinal tract can handle. For dietary supplements, it’s not unknown for 90% of the active ingredient you’re trying to absorb to be destroyed by your stomach before it can do you any good.

Enter the liposomes.

They are like a layer of insulation around the active ingredient particles, that the gastric acid cannot penetrate. But because they are structurally similar to the cells of your intestinal tract, they “melt” right through the tract wall. They deliver the active ingredient (in this case, melatonin) to your bloodstream, where you need it. 

The net result is, melatonin that is much more bioavailable.

Liposomal melatonin, per se, has not been extensively studied. However, liposomal technology is well known to enhance bioavailability and provide sustained release in other supplements.


Choosing the Right One

Given the variety of melatonin supplements available, how can you ensure you’re getting a reliable product? Here are some tips:

  1. Request Certificates of Analysis (COAs) from the manufacturer: These documents verify the product’s contents and purity.
  2. Start with a low dose: The American Academy of Family Physicians recommends starting with the lowest effective dose.
  3. Consider extended-release formulations: If you’re looking for sustained effects throughout the night, extended-release melatonin might be worth trying[2][4].
  4. Consider liposomal melatonin liquid: If you need immediate release with higher absorption or precise dosage control, liposomal liquid melatonin is a good option.
  5. Be wary of gummies: Given the findings about inaccurate labeling and potential dangers, especially for children, consider other forms of melatonin supplements or consult a healthcare professional before using gummies[1].
  6. And as always, consult a healthcare professional, especially if you have any underlying health conditions or are taking other medications.

And it’s potentially useful for more than just Sleep!

A review found strong evidence that melatonin is better than placebo at reducing anxiety before surgery[3].

Extended-release melatonin appears to improve cognitive functioning and sleep maintenance in patients with mild to moderate Alzheimer’s disease[4].

One caution …

Remember, while melatonin can be a helpful tool …

… it’s no substitute for good sleep hygiene.

Maintaining a consistent sleep schedule, and a relaxing bedtime routine, remain the foundation of healthy sleep.

Which of the different types of melatonin is best for you?

Sleep ProblemBest Melatonin Type
Trouble falling asleepFast-Dissolve, Liquid, Liposomal
Trouble staying asleepTime-Release, Liposomal
Need quick effectsLiquid, Fast-Dissolve, Liposomal
Dislike pillsLiquid
Want added sleep supportCombination Formulas

Break free from insomnia • Highly bio-absorbent • Pleasant taste • Fast working

Citations

[1] https://jcsm.aasm.org/doi/10.5664/jcsm.6462
[2] https://pubmed.ncbi.nlm.nih.gov/37150895/
[3] https://www.nccih.nih.gov/health/melatonin-what-you-need-to-know
[4] https://www.tandfonline.com/doi/full/10.1080/19390211.2023.2206475
[5] https://www.ncbi.nlm.nih.gov/books/NBK534823/
[6] https://www.mayo.edu/research/clinical-trials/cls-20525893
[7] https://www.mayoclinic.org/drugs-supplements-melatonin/art-20363071
[8] https://pubmed.ncbi.nlm.nih.gov/17875243/

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