6 Best Melatonin Options for Kids: Safety, Dosage, and More

• Best for easy chewing: Natrol Kids Melatonin Gummies | Skip to review
• Best for most ages: Zarbee’s Children’s Sleep Liquid with Melatonin | Skip to review
• Best for a low dose: Nested Naturals LUNA Kids Sleep Aid | Skip to review
• Best for a short ingredient list: Wink Well Naturals Kids Sleep Drops | Skip to review
• Best for short-term use: OLLY Kids Sleep | Skip to review
• Best taste: Vicks Zzzs Kidz Melatonin Gummies | Skip to review

It is important to consult a doctor before giving melatonin to a child.

Best for easy chewing: Natrol Kids Melatonin Gummies

• Price: around $10
• Form: gummies
• Number of servings: 90 gummies per container
• Dose: one gummy 30 minutes before bedtime
• Active ingredient: 1 mg of melatonin per serving
• Certifications: IGEN non-GMO verified

These gummies are pectin-based, which the company claims makes them easier to swallow than standard gummies. This may make these gummies the best choice for younger children who find it difficult to chew thoroughly.

The gummies are available in containers of 60, 90, 140, or 180 servings. The company states they are suitable for children ages 4 years and over.

The company manufactures these gummies in a facility that follows the Food and Drug Administration’s (FDA) current good manufacturing practice (CGMP) guidelines.

Additionally, Natrol claims that these gummies are 100% drug-, GMO-, and gluten-free. They do not contain synthetic dyes, or artificial flavors, sweeteners, or preservatives.

Natrol sweetens the gummies with cane sugar and tapioca syrup. The coloring comes from fruit and vegetables. Additionally, the gummies are free of:

• soy
• fish and crustaceans
• nuts
• yeast

Best for most ages: Zarbee’s Children’s Sleep Liquid with Melatonin

• Price: around $8
• Form: liquid
• Number of servings: 30 per bottle
• Dose: 0.5–3 mL 30–60 minutes before bedtime
• Active ingredient: 1–3 mg of melatonin per serving
• Certifications: none available

This liquid is suitable for children ages 3–12 years and over. The company provides a dropper for accurate servings and clear dosing instructions depending on the child’s age:

• children 3–5 years of age should not exceed 0.5–1 milliliters (mL) per dose
• children 6–11 years of age should not exceed 1–2 mL per dose
• children 12 years and older should not exceed 3 mL per dose

This product is one of very few suitable for children under 4 years of age. However, people should always start their children with the lowest possible dose.

The supplement is available in a Mixed Berry flavor and is drug-, alcohol-, gluten-, nut-, and dairy-free. It holds a USP certification.

Best for a low dose: Nested Naturals LUNA Kids Sleep Aid

• Price: $14.95
• Form: chewable tablets
• Number of servings: 60 per bottle
• Dose: one chewable tablet
• Active ingredient: 0.2 mg of melatonin per serving
• Certifications: none

Nested Naturals offers a supplement with one of the lowest doses of melatonin per serving, making it suitable for people who want to start children on a smaller amount of melatonin.

Other ingredients include chamomile, lemon balm, and valerian root.

Nested Naturals states that this supplement is suitable for vegans and is free from gluten and GMOs. While it does not carry any certifications, the company says a third party tests each batch, and it manufactures the supplements in CGMP and National Sanitation Foundation-compliant facilities.

This product is suitable for children ages 4 years and over. The product’s flavoring comes from natural fruit sources and contains stevia leaf extract and xylitol.

The tablets are chewable but dissolve on the tongue, making them a good option for children who find it difficult to chew.

Nested Naturals offers customers a 100% money-back lifetime guarantee.

Best for a short ingredient list: Wink Well Naturals Kids Sleep Drops

• Price: around $24
• Form: liquid
• Number of servings: 60 per bottle
• Dose: one dropper
• Active ingredient: 1 mg of melatonin per serving
• Certifications: none

These drops only contain four ingredients: melatonin, vegetable-based glycerin, natural flavoring, and water. This makes it a good option for people who want to give their children supplements with very few ingredients.

The drops are vegan and allergen- and sugar-free.

Wink Well recommends children ages 3–11 years take one dropper, and children 12 years and older two droppers, 30 minutes before bed.

The company offers a money-back guarantee if a child’s sleep does not improve within 3 nights.

Best for short-term use: OLLY Kids Sleep

• Price: around $14
• Form: gummies
• Number of servings: 50 per container
• Dose: 1–2 gummies
• Active ingredient: 0.5 mg of melatonin per gummy
• Certifications: Certified B Corporation, NSF certified

Olly recommends these gummies for children who have occasional difficulty falling asleep. The company states people should not use the supplements for more than 2 consecutive weeks.

In addition to 0.5 milligrams (mg) of melatonin per gummy, this product contains chamomile, lemon balm, passionflower, and L-theanine. It is suitable for children ages 4 years and over.

Research suggests that L-theanine not only improves sleep quality but can also improve a person’s mental state by helping them feel more relaxed.

These gummies are free from gluten, GMOs, and artificial sweeteners. Olly states it manufactures the supplements in CGMP-compliant facilities.

The company recommends starting with one gummy and increasing it to two as necessary, 30 minutes before bedtime.

Best taste: Vicks Zzzs Kidz Melatonin Gummies

• Price: around $14
• Form: gummies
• Number of servings: 48 per container
• Dose: 1–2 gummies
• Active ingredient: 0.5 mg melatonin per gummy
• Certifications: none

According to customer reviews, these gummies taste good enough for children to eat them, but not too good that they want to eat more than the recommended dose.

These gummies have a low dose of 0.5 mg of melatonin alongside lavender and chamomile, which may lead to more restful sleep. They are suitable for children ages 4 years and over.

The supplements are free from gluten, lactose, gelatin, and artificial dyes.

Vicks recommends taking one gummy 30 minutes before bedtime. People can increase the dose to two gummies if necessary.

The following table compares the melatonin supplements in this article on price, dose, certifications, and more.

The American Academy of Pediatrics recommends discussing melatonin use with a healthcare professional before making a purchase.

Factors to consider when buying supplements include:

• Type of product: Melatonin supplements are available in different forms, including gummies, chewable tablets, and liquids. Different ages may prefer different forms.
• Recommended age: Parents should check the supplement is suitable for each child’s age. Most melatonin supplements are suitable for children ages 4 years and over, but some may be appropriate for 3-year-olds.
• Dose: Children and infants usually respond well to 0.5–1 mg of melatonin per serving.
• Allergens: It is always important to carefully check the ingredient label to make sure it contains no allergens.
• Qualifications: People should look for a supplement that has been third-party tested. This will ensure that the product contains what is written on the label and is free of contaminants.
• Cost: People should consider the cost of the supplement before making a purchase. Some products contain less melatonin than others and may be more expensive if the child requires a higher dose.

According to the National Center for Complementary and Integrative Health (NIH), melatonin supplements are safe for short-term use in most children.

A 2018 research review suggests that melatonin is safe for children with neurodevelopmental disorders, although further evidence is necessary to support these findings.

Another 2018 research review indicates that melatonin may support sleep and have some other benefits in autistic children.

However, there is limited research on the effect of melatonin in children without autism spectrum disorder (ASD), attention deficit hyperactivity disorder (ADHD), or other conditions.

The NIH warns melatonin supplements may affect hormonal development, including puberty and menstrual cycles. Melatonin may also cause an overproduction of prolactin, a hormone responsible for breast development. However, more research is necessary to support these findings.

Reports indicate that side effects of melatonin in children are usually mild and may include:

• feeling drowsy
• dizziness
• headaches
• increased bedwetting or urinating in the evening
• agitation

However, a 2022 study found that the number of children ingesting melatonin reported to the American Association of Poison Control Centers’ National Poison Data System increased by 530% between 2012 and 2021.

Hospitalization and severe outcomes increased over this period, especially in children under 5 years of age. Five children required ventilation, and two died.

Because there are limited studies of melatonin in children and the risk of severe side effects, people should always seek advice from a healthcare professional before giving their child melatonin.

There is no established safe melatonin dosage for children.

The NIH states that the FDA considers melatonin a supplement rather than a medication, so it is not subject to strict testing and safety regulations. This means that is possible that the label on a bottle does not really reflect the contents.

In fact, a 2023 study found that 88% of the 25 melatonin gummies tested had inaccurate labels, with one product containing CBD instead of any melatonin.

Outside of the United States, many countries classify melatonin as a drug, and it is only available by prescription.

The research into effective dosages of melatonin is limited. Research from 2016 confirmed that there are still no clear guidelines and that various studies recommend different amounts.

It may be best to start with the lowest dosage, as many children respond to doses in the 0.5–1 mg range around 30 minutes before bedtime.

Some other products, such as relaxation tinctures or cough medications, may contain melatonin, so it is important to check the labels of any other treatments or remedies before administering melatonin.

Overall, the best approach is to speak with a doctor before giving melatonin to a child. They can also advise about the best dosages.

Learn more about the safety and dosage of melatonin for children.

When addressing sleep issues, the first and most important steps are finding the underlying cause and practicing good sleep hygiene.

One of the most important factors is not exposing children to light. A 2018 study found that light suppresses melatonin production almost twice as much in children as in adults.

Some ways to create good sleep hygiene include:

• Keep to a regular daily routine: Having the same waking time, mealtime, and play times helps a child feel secure and comfortable, leading to a smoother bedtime. Quiet time, such as reading for 20–30 minutes, can also help transition from awake to sleep time.
• Create a sleep-supportive bedroom environment: Making the bedroom just a place for sleep can help build good sleep routines. Playing with toys elsewhere, or making sure all toys and electronics are out of sight, and dimming the lights can help kids go to sleep.
• Limit screen time before bed: Blue lights from laptops, cell phones, and tablets can make it harder for children to sleep. Turning off or removing all electronics, and making sure children do not use them before bed, can help with sleep transition.
• Daytime activity: Children who are active are more likely to have a restful sleep.

Learn more ways to fall asleep easily.

If a child is experiencing persistent sleep issues, speak with a doctor, as these can affect physical and mental health.

Research suggests that melatonin is safe in the short term for children who find it difficult to sleep, with or without ASD, ADHD, or other conditions.

There is currently not enough evidence to show the long-term effects of melatonin in children, and some research indicates that it may affect hormone production.

People should discuss any plans to use melatonin with a doctor. They may recommend it for short-term use.