A Study Found That 90% of Melatonin Supplements Are Mislabeled—Here Are the Safest Supplement Brands to Try
When it comes to sleep aids, melatonin is one of the most popular supplements since it’s considered more natural than traditional medications. As a hormone naturally produced in the body, melatonin plays an important role in sleep quality.
However, according to a new study, 22 out of 25 melatonin gummy products examined by researchers were mislabeled. Even more alarming, the levels of melatonin in the products ranged from 74 percent to 347 percent of what was found on the labels.
“Trying to sort through supplement options can be a daunting task, especially with the overwhelming number of choices now,” says Dr. Akil Palanisamy, MD, a Harvard-trained physician, integrative medicine expert and author of The T.I.G.E.R. Protocol. “We are all different and no one product is right for everyone. However, there are definitely key factors to look for in selecting a high-quality brand—which will make it more likely that their supplements actually contain what's on the label.”
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How To Choose Safe Supplements
There are several factors to take into consideration. Dr. Akil provides a list:
Look for brands that have third-party verification
USP (United States Pharmacopeia) is a company that provides unbiased third-party verification. Products that have been tested carry the USP seal on their labels, and you can also visit the USP website, quality-supplements.com, for a list of verified products.
NSF is another company that offers independent testing and certification of supplements. You can look for the NSF seal on the label, or visit their website at nsf.org to search for certified products. Other sites worth checking out include ConsumerLab or Labdoor.
Related: Taking These Popular Supplements at Bedtime Could Mess With Your Sleep, According to Experts
Be mindful of personal food restrictions
You may have certain food restrictions that dictate which supplements you can buy such as vegan or gluten-free. Some companies certify their products are free of certain ingredients or allergens, so look for those labels.
Go for large, national brands
National brands are more likely to be reputable than smaller, less recognized companies. For example, Costco's Kirkland brand goes through strict quality control testing and is often USP certified.
Look for brands with limited fillers, artificial ingredients or preservatives
Brands that minimize fillers, artificial flavors and preservatives are more likely to have high-quality ingredients.
Related: 6 Supplements That Are Actually Worth It for People Over 50, According to Doctors
Dr. Denise Pate, MD, board-certified physician and Medical Director with Medical Offices of Manhattan, also provides her insights.
“Examining the label and looking for an ingredient list is the simplest way to determine what is actually contained in your supplements. Manufacturers of supplements are obligated by law to list every ingredient in their products on the label. The names of the ingredients, the quantities of each item and the percentage of the daily value for each nutrient should all be included in this list,” Dr. Pate explained.
To ensure the quality and purity of their supplements, several supplement producers voluntarily submit their goods to unbiased third-party testing agencies like the US Pharmacopeia (USP) or NSF International. These groups will evaluate the product to make sure it fulfills its claims. You can also search the FDA's database of dietary supplements that have been discovered to have questionable or hazardous substances, Dr. Pate added.
Doctor-Recommended Supplement Brands
Based on the above criteria, here are five brands recommended by Dr. Akil.
Nature Made
This is an affordable brand that is widely available. Many of its products are USP verified and carry the USP seal. It features nine supplements that are the #1 pharmacist-recommended brands in their categories.
Costco's Kirkland brand
If you’re looking for another cost-effective option, you can try Costco’s Kirkland brand. Many of their products are USP verified. A Costco warehouse membership is required for purchase.
Thorne
This is another high-quality brand that conducts research with reputable organizations such as the Mayo Clinic and the National Institutes of Health. Their products are often certified by NSF. Many supplements from Thorne are vegan and free of gluten, soy or dairy. The downside is that they tend to be more expensive.
OLLY
These supplements are third-party tested and free of artificial ingredients and GMOs. Some of their products are certified by NSF. They are widely available and fairly affordable.
MaryRuth Organics
This brand offers products that are vegan, gluten-free and GMO-free. In addition, a number of their products are certified organic as well, which is useful for those seeking organic options.
While finding supplements that are actually safe and effective can be daunting, with enough detective work, you'll be able to figure it out.
Next up: This Is the One Supplement You Should Stop Taking With Food, According to Experts
Sources
JAMA Network: “Quantity of Melatonin and CBD in Melatonin Gummies Sold in the US”
Dr. Akil Palanisamy, a Harvard-trained physician, integrative medicine expert and author of The T.I.G.E.R. Protocol
Dr. Denise Pate, board-certified physician and Medical Director with Medical Offices of Manhattan