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Sleep Essentials

Swanson
4.6
★ ★ ★ ★ ★
(2729 ratings)
Melatonin 3 mg
Valerian 100 mg
Product Image
Score71
Low-cost melatonin does most of the work in this broad sleep blend. Supporting herbs, amino acids, and minerals are modest and add sedative complexity without much dose depth.
How scoring works
Quantity:60 Capsule(s) • (60 servings)
Goals:
Sleep Support
Stress Relief

Score 71

Low-cost melatonin does most of the work in this broad sleep blend. Supporting herbs, amino acids, and minerals are modest and add sedative complexity without much dose depth.
How scoring works
$4.89($0.08 per serving)
Amazon
$ 9.60
iHerb
$ 4.89
iHerb
$ 5.39
iHerb
$ 5.39
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Analysis

One capsule supplies 3 mg of melatonin with valerian, hops, chamomile, skullcap, passionflower, GABA, taurine, magnesium, and calcium. Melatonin is the strongest ingredient, while most additions are present only as small supporting amounts.

Valerian is unstandardized, and the magnesium uses oxide at only 30 mg. GABA and taurine are also far below typical focused amounts, so their presence adds label breadth more than dependable depth.

Very low cost and a one-capsule serving make the product accessible. It fits occasional sleep-onset use better than users seeking meaningful mineral, GABA, or valerian supplementation.

Who is it for
  • Adults seeking inexpensive sleep-onset support
  • Users comfortable with 3 mg of melatonin
  • People who prefer one capsule
Best for
  • Budget sleep timing support
  • Occasional nighttime use
  • A broad low-dose calming blend

Pros

  • Clearly provides 3 mg of melatonin
  • Uses one capsule
  • Includes several calming botanicals
  • Offers very low serving cost

Cons

  • Most supporting ingredients are lightly dosed
  • Valerian is not standardized
  • Magnesium oxide is modest and less absorption-friendly
  • GABA is too low for focused use
  • No extended-release feature is stated

Warnings

  • Melatonin and the calming herbs may add to alcohol, sleep medicines, or other sedatives and cause excess drowsiness.
  • Do not drive or operate machinery after use.
  • Melatonin may affect blood-thinning, glucose-lowering, seizure, or immune-suppressing medication plans.

Nutrient quality

58 Moderate impact

Magnesium oxide and unstandardized herbs provide basic rather than premium ingredient forms. Melatonin is meaningfully dosed, but most supporting calming ingredients are too small to add much depth.

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Ingredient transparency

80 High impact

Every supplied active ingredient has a specific amount. No proprietary blend hides a meaningful active dose.

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Customer satisfaction

65 Moderate impact

The supplied aggregate rating is moderately positive, although no specific comments are included. The large rating count makes the aggregate result relatively stable.

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Value for money

80 Highest impact

Formula quality provides reasonable support for the product positioning. Serving utility appears strong, while low-value or lightly dosed extras reduce efficiency.

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Report analysis

Goals

Sleep Support
Sleep Support
Impact
High effect
A- Goal FitC Strength of SupportB- CoverageC Formula Quality
Magnesium · 30 mgMelatonin · 3 mg

Melatonin gives direct sleep signaling, while several botanicals add calming support. The 3 mg melatonin amount is well suited, but most supporting actives are too small to function as strong standalone doses.

The broad formula covers several sleep mechanisms, yet magnesium oxide and numerous token ingredients reduce depth. Melatonin, valerian, hops, and other calming herbs may cause additive drowsiness with alcohol or sedative medicines and make driving unsafe.

Study evidence
Magnesium Supportive 23 studies
Melatonin Supportive 181 studies
Valerian Supportive 31 studies
Stress Relief
Stress Relief
Impact
Moderate effect
C Goal FitF Strength of SupportC- CoverageD+ Formula Quality
Magnesium · 30 mgGABA · 25 mg

The blend targets stress-related sleep through melatonin and several calming ingredients. Only melatonin has a clearly useful amount, while GABA, taurine, magnesium, and several herbs appear lightly dosed.

Broad pathway coverage is therefore undermined by shallow support across most of the formula. Sedating ingredients can impair alertness, so the blend is appropriate only when nighttime drowsiness is intended.

Study evidence
GABA Supportive 6 studies
Magnesium Supportive 13 studies
Melatonin Supportive 21 studies
Taurine Supportive 5 studies

Ingredients

IngredientAmount per serving
Calcium (Calcium Carbonate)
 40 mg
Magnesium (Magnesium Oxide)
 30 mg
Valerian
100 mg
Chamomile
75 mg
Hops Flower
75 mg
Skullcap extract
75 mg
L-Taurine
50 mg
Passionflower
50 mg
GABA
25 mg
Melatonin
3 mg
Adults 18–50
Report overview
Melatonin · 3 mg OverallScore72
F Active Ingredient Quality & BioavailabilityA+ Dose, Safety & Label TransparencyA+ Value

A physiological 3 mg dose is clearly provided in one capsule alongside several calming botanicals. Valerian, hops, passionflower, and melatonin may add to drowsiness from alcohol or sedative medicines. The very low serving cost is strong, though there is no sustained-release feature or independent purity certification.

View ingredientView products
Valerian · 100 mg OverallScore66
C- Active Ingredient Quality & BioavailabilityC- Dose, Safety & Label TransparencyA+ Value

The formula uses unstandardized valerian with no extract concentration or active-marker information. Its modest amount plays a supporting role beside several other sleep ingredients rather than serving as a focused valerian dose. Capsule delivery and a very low serving cost improve practicality.

View ingredientView products
Loading alternative details
82 Performance

Valerian Root 200 mg

Swanson Superior Herbs
Valerenic-acid-standardized extract plus valerian herb provides much stronger and more specific valerian coverage than the lightly dosed herbal blend. Melatonin is absent, and valerian can add to sedation from alcohol or sleep medicines.
82 Performance

Valerian

Nature's Way
Whole valerian with a valerenic-acid-standardized extract offers a substantial, well-specified herbal sleep formula. It omits melatonin, while drowsiness may intensify when combined with other sedatives.
87 Performance

Melatonin Lozenges 3 mg

Life Extension
A practical melatonin amount in a focused lozenge makes the active sleep-timing pathway easier to judge than a many-ingredient blend. Valerian and other calming herbs are absent, so it is better suited to sleep initiation than broad relaxation support.
88 Budget

Melatonin 1.0 mg Orange Flavor

Source Naturals Sleep Science
A low melatonin amount in a dissolving format offers direct sleep-onset support at lower routine cost. It removes the original valerian and supporting herbs, while immediate release does not extend support through the night.
77 Budget

Valerian Root 500 mg

Herbal Secrets
A simple valerian-root powder provides a lower-cost, melatonin-free option for people prioritizing the herbal pathway. Whole-root powder is less concentrated and standardized than an extract, and it may add to drowsiness from alcohol or sleep medicines.
87 Budget

Melatonin 1 mg

Nature's Bounty
A low melatonin amount gives focused sleep-onset support at exceptionally low routine cost. The narrow formula omits valerian and the original calming herbs, and sensitive users may still experience next-day drowsiness.
86 Value

Fast-Dissolve Melatonin 3 mg Artificial Strawberry Flavor

Spring Valley
A practical melatonin amount with fast-dissolve delivery provides strong sleep-onset value without lightly dosed herbal extras. It omits valerian and lacks sustained release for sleep maintenance.
81 Value

Valerian 470 mg

Solaray
A commonly used raw-valerian amount and long supply provide strong value for focused herbal sleep support. Preparation and active-marker details are missing, and the formula does not include melatonin.
85 Value

Liquid Melatonin

NOW
Liquid delivery and a conservative, clearly disclosed melatonin amount support prompt, flexible bedtime use at favorable routine cost. The focused formula omits valerian and does not provide overnight release.
Report alternatives

Sources

Published studies used for the product analysis and the top-ranked studies for each ingredient and goal.

  1. Efficacy on sleep parameters and tolerability of melatonin in individuals with sleep or mental disorders: A systematic review and meta-analysis.
    Salanitro M; Wrigley T; Ghabra H; de Haan E; Hill CM; Solmi M; Cortese S · Neuroscience and biobehavioral reviews · 2022
    Meta-analysis1,998 participants34 studies pooledSleep Support forMelatonin
  2. Effectiveness of Valerian on insomnia: a meta-analysis of randomized placebo-controlled trials.
    Fernández-San-Martín MI; Masa-Font R; Palacios-Soler L; Sancho-Gómez P; Calbó-Caldentey C; Flores-Mateo G · Sleep medicine · 2010
    Meta-analysis18 studies pooledSleep Support forValerian
  3. Effects of melatonin on postoperative sleep quality: a systematic review, meta-analysis, and trial sequential analysis.
    Tsukinaga A; Mihara T; Takeshima T; Tomita M; Goto T · Canadian journal of anaesthesia = Journal canadien d'anesthesie · 2023
    Meta-analysis516 participants8 studies pooledSleep Support forMelatonin
  4. Complementary and alternative treatments for insomnia disorder: a systematic umbrella review.
    Ell J; Schmid SR; Benz F; Spille L · Journal of sleep research · 2024
    Systematic review15 studies pooledSleep Support forValerian
  5. Unintended consequences: college students' melatonin usage, sleep disturbance, and depressive symptoms.
    Peltz JS; Rogge R · Sleep and biological rhythms · 2025
    Cohort study331 participantsSleep Support forMelatonin
  6. Comparison the effect of valerian and gabapentin on RLS and sleep quality in hemodialysis patients: A randomized clinical trial.
    Hajizadeh I; Jamshidi M; Kazemi M; Kargar H; Sadeghi T · Therapeutic apheresis and dialysis : official peer-reviewed journal of the International Society for Apheresis, the Japanese Society for Apheresis, the Japanese Society for Dialysis Therapy · 2023
    Randomized trial40 participantsSleep Support forValerian
  7. Meta-analysis: melatonin for the treatment of primary sleep disorders.
    Ferracioli-Oda E; Qawasmi A; Bloch MH · PloS one · 2013
    Meta-analysis1,683 participants19 studies pooledSleep Support forMelatonin
  8. Valerian for sleep: a systematic review and meta-analysis.
    Bent S; Padula A; Moore D; Patterson M; Mehling W · The American journal of medicine · 2006
    Meta-analysis1,093 participants16 studies pooledSleep Support forValerian
  9. Exogenous melatonin as a treatment for secondary sleep disorders: A systematic review and meta-analysis.
    Li T; Jiang S; Han M; Yang Z; Lv J; Deng C; Reiter RJ; Yang Y · Frontiers in neuroendocrinology · 2019
    Meta-analysis205 participants7 studies pooledSleep Support forMelatonin
  10. Does valerian work for insomnia? An umbrella review of the evidence.
    Valente V; Machado D; Jorge S; Drake CL; Marques DR · European neuropsychopharmacology : the journal of the European College of Neuropsychopharmacology · 2024
    Systematic review8 studies pooledSleep Support forValerian
  11. Melatonin Treatment for Sleep Disorders in Parkinson's Disease: A Meta-Analysis and Systematic Review.
    Ma H; Yan J; Sun W; Jiang M; Zhang Y · Frontiers in aging neuroscience · 2022
    Meta-analysis7 studies pooledSleep Support forMelatonin
  12. Clinical Practice Guideline for the Pharmacologic Treatment of Chronic Insomnia in Adults: An American Academy of Sleep Medicine Clinical Practice Guideline.
    Sateia MJ; Buysse DJ; Krystal AD; Neubauer DN; Heald JL · Journal of clinical sleep medicine : JCSM : official publication of the American Academy of Sleep Medicine · 2017
    Guideline / consensusSleep Support forValerian
  13. Effects of Melatonin Treatment on Perioperative Sleep Quality: A Systematic Review and Meta-Analysis with Trial Sequential Analysis of Randomized Controlled Trials.
    Gao Y; Chen X; Zhou Q; Song J; Zhang X; Sun Y; Yu M; Li Y · Nature and science of sleep · 2022
    Meta-analysis725 participants10 studies pooledSleep Support forMelatonin
  14. Efficacy and tolerability of valerian extract LI 156 compared with oxazepam in the treatment of non-organic insomnia--a randomized, double-blind, comparative clinical study.
    Ziegler G; Ploch M; Miettinen-Baumann A; Collet W · European journal of medical research · 2003
    Randomized trial202 participantsSleep Support forValerian
  15. Melatonin treatment for age-related insomnia.
    Zhdanova IV; Wurtman RJ; Regan MM; Taylor JA; Shi JP; Leclair OU · The Journal of clinical endocrinology and metabolism · 2001
    Randomized trial30 participantsSleep Support forMelatonin
  16. Herbal medicine for insomnia: A systematic review and meta-analysis.
    Leach MJ; Page AT · Sleep medicine reviews · 2016
    Meta-analysis1,602 participants14 studies pooledSleep Support forValerian
  17. Efficacy of melatonin with behavioural sleep-wake scheduling for delayed sleep-wake phase disorder: A double-blind, randomised clinical trial.
    Sletten TL; Magee M; Murray JM; Gordon CJ; Lovato N; Kennaway DJ; Gwini SM; Bartlett DJ; Lockley SW; Lack LC; Grunstein RR; Rajaratnam SMW; Delayed Sleep on Melatonin (DelSoM) Study Group · PLoS medicine · 2019
    Randomized trial116 participantsSleep Support forMelatonin
  18. Valerian for insomnia: a systematic review of randomized clinical trials.
    Stevinson C; Ernst E · Sleep medicine · 2019
    Systematic review9 studies pooledSleep Support forValerian
  19. The Effectiveness of Melatonin for Sleep Disturbances in Parkinson' Disease: Systematic Review and Meta-Analysis.
    Yousef O; Abouelmagd ME; Khaddam H; Shbani A; Yousef R; Meshref M; Hanafi I · Journal of sleep research · 2026
    Meta-analysis409 participants8 studies pooledSleep Support forMelatonin
  20. A systematic review of insomnia and complementary medicine.
    Sarris J; Byrne GJ · Sleep medicine reviews · 2011
    Systematic review20 studies pooledSleep Support forValerian
  21. Effects of magnesium and potassium supplementation on insomnia and sleep hormones in patients with diabetes mellitus.
    Khalid S; Bashir S; Mehboob R; Anwar T; Ali M; Hashim M; Waseem H; Basharat S · Frontiers in endocrinology · 2024
    Randomized trial320 participantsSleep Support forMagnesium
  22. Association of magnesium intake with sleep duration and sleep quality: findings from the CARDIA study.
    Zhang Y; Chen C; Lu L; Knutson KL; Carnethon MR; Fly AD; Luo J; Haas DM; Shikany JM; Kahe K · Sleep · 2022
    Cohort study3,964 participantsSleep Support forMagnesium
  23. Lidocaine vs. magnesium: effect on analgesia after a laparoscopic cholecystectomy.
    Saadawy IM; Kaki AM; Abd El Latif AA; Abd-Elmaksoud AM; Tolba OM · Acta anaesthesiologica Scandinavica · 2010
    Randomized trial120 participantsSleep Support forMagnesium
  24. The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial.
    Abbasi B; Kimiagar M; Sadeghniiat K; Shirazi MM; Hedayati M; Rashidkhani B · Journal of research in medical sciences : the official journal of Isfahan University of Medical Sciences · 2013
    Randomized trial46 participantsSleep Support forMagnesium
  25. A randomized, double-blind, placebo-controlled, multicenter study assessing the efficacy of magnesium oxide monohydrate in the treatment of nocturnal leg cramps.
    Barna O; Lohoida P; Holovchenko Y; Bazylevych A; Velychko V; Hovbakh I; Bula L; Shechter M · Nutrition journal · 2021
    Randomized trial175 participantsSleep Support forMagnesium
  26. Nightly treatment of primary insomnia with prolonged release melatonin for 6 months: a randomized placebo controlled trial on age and endogenous melatonin as predictors of efficacy and safety.
    Wade AG; Ford I; Crawford G; McConnachie A; Nir T; Laudon M; Zisapel N · BMC medicine · 2010
    Randomized trial791 participantsSleep Support forMelatonin
  27. Effects of exogenous melatonin on sleep: a meta-analysis.
    Brzezinski A; Vangel MG; Wurtman RJ; Norrie G; Zhdanova I; Ben-Shushan A; Ford I · Sleep medicine reviews · 2005
    Meta-analysis284 participants8 studies pooledSleep Support forMelatonin
  28. Standardized Extract of Valeriana officinalis Improves Overall Sleep Quality in Human Subjects with Sleep Complaints: A Randomized, Double-Blind, Placebo-Controlled, Clinical Study.
    Chandra Shekhar H; Joshua L; Thomas JV · Advances in therapy · 2024
    Randomized trial80 participantsSleep Support forValerian
  29. Effects of a Valerian-Hops Extract Combination (Ze 91019) on Sleep Duration and Daytime Cognitive and Psychological Parameters in Occasional Insomnia: A Randomized Controlled Feasibility Trial.
    Schicktanz N; Gerhards C; Schlitt T; Aerni A; Müggler E; de Quervain D; Papassotiropoulos A; Boonen G; Drewe J; Butterweck V · Brain and behavior · 2025
    Randomized trial40 participantsSleep Support forValerian
  30. Oral intake of γ-aminobutyric acid affects mood and activities of central nervous system during stressed condition induced by mental tasks.
    Yoto A; Murao S; Motoki M; Yokoyama Y; Horie N; Takeshima K; Masuda K; Kim M; Yokogoshi H · Amino acids · 2012
    Randomized trial63 participantsStress Relief forGABA
  31. GABA Supplementation, Increased Heart-Rate Variability, Emotional Response, Sleep Efficiency and Reduced Depression in Sedentary Overweight Women Undergoing Physical Exercise: Placebo-Controlled, Randomized Clinical Trial.
    Guimarães AP; Seidel H; Pires LVM; Trindade CO; Baleeiro RDS; Souza PM; Silva FGDE; Coelho DB; Becker LK; Oliveira EC · Journal of dietary supplements · 2024
    Randomized trial30 participantsStress Relief forGABA
  32. Relieving occupational fatigue by consumption of a beverage containing γ-amino butyric acid.
    Kanehira T; Nakamura Y; Nakamura K; Horie K; Horie N; Furugori K; Sauchi Y; Yokogoshi H · Journal of nutritional science and vitaminology · 2011
    Clinical trial30 participantsStress Relief forGABA
  33. Cortical gamma-aminobutyric acid and glutamate in posttraumatic stress disorder and their relationships to self-reported sleep quality.
    Meyerhoff DJ; Mon A; Metzler T; Neylan TC · Sleep · 2014
    Case-control study45 participantsStress Relief forGABA
  34. Comparison of the effects of two amino acids, Gamma-aminobutyric acid (GABA) and L-theanine, on sedation, anxiety, and cognition in preoperative surgical patients - A randomized controlled study.
    Deshpande SS; Kurdi M; Baiju A; Athira AS; Sarasamma AG; Gangadharan AK · Journal of anaesthesiology, clinical pharmacology · 2025
    Randomized trial168 participantsStress Relief forGABA
  35. Role of magnesium supplementation in the treatment of depression: A randomized clinical trial.
    Tarleton EK; Littenberg B; MacLean CD; Kennedy AG; Daley C · PloS one · 2017
    Randomized trial126 participantsStress Relief forMagnesium
  36. Effects of Intravenous Esketamine or Magnesium Sulfate on Early Postoperative Negative Emotions and Pain in Patients Undergoing Endoscopic Sinus Surgery: A Randomized Controlled Trial.
    Wang L; Zhou J; Liu Q; Qian K; Wang L; Xie C · Therapeutics and clinical risk management · 2026
    Randomized trial137 participantsStress Relief forMagnesium
  37. Effect of short-term magnesium supplementation on anxiety, depression and sleep quality in patients after open-heart surgery.
    Saba S; Faizi F; Sepandi M; Nehrir B · Magnesium research · 2022
    Non-randomized trial60 participantsStress Relief forMagnesium
  38. Effects of dry needling compared to magnesium infiltration in trigger points for patients with myofascial pain syndrome: a randomized controlled study in Tunisia.
    Dhouibi J; Moncer R; Kalbousi N; Gaddour M; Laayouni S; Ouanes W; Kacem B; Jemni S · Korean journal of family medicine · 2026
    Randomized trial45 participantsStress Relief forMagnesium
  39. Effect of magnesium and vitamin B6 supplementation on mental health and quality of life in stressed healthy adults: Post-hoc analysis of a randomised controlled trial.
    Noah L; Dye L; Bois De Fer B; Mazur A; Pickering G; Pouteau E · Stress and health : journal of the International Society for the Investigation of Stress · 2021
    Randomized trialStress Relief forMagnesium
  40. The impact of oral melatonin on pain and anxiety reduction during venipuncture in pediatric patients: a double-blind randomized clinical trial.
    Rahafard S; Akbari Jokar Z; Hosseini SA; Alaee E · Annals of medicine and surgery (2012) · 2024
    Randomized trial202 participantsStress Relief forMelatonin
  41. Comparison of Effects of Melatonin and Gabapentin on Post Operative Anxiety and Pain in Lumbar Spine Surgery: A Randomized Clinical Trial.
    Javaherforooshzadeh F; Amirpour I; Janatmakan F; Soltanzadeh M · Anesthesiology and pain medicine · 2022
    Randomized trial90 participantsStress Relief forMelatonin
  42. Melatonin for pre- and postoperative anxiety in adults.
    Hansen MV; Halladin NL; Rosenberg J; Gögenur I; Møller AM · The Cochrane database of systematic reviews · 2015
    Meta-analysis774 participants12 studies pooledStress Relief forMelatonin
  43. Effects of melatonin intake on depression and anxiety in postmenopausal women: a systematic review and meta-analysis of randomised controlled trials.
    Demirhan Kayacik A; İlcioglu K · Archives of women's mental health · 2024
    Meta-analysis441 participants5 studies pooledStress Relief forMelatonin
  44. Premedication effect of melatonin on propofol induction dose for anesthesia, anxiety, orientation and sedation after abdominal surgery: a double-blinded randomized trial.
    Norouzi A; Fateh S; Modir H; Kamali A; Akrami L · Medical gas research · 2020
    Randomized trial88 participantsStress Relief forMelatonin
  45. Protective and therapeutic effectiveness of taurine supplementation plus low calorie diet on metabolic parameters and endothelial markers in patients with diabetes mellitus: a randomized, clinical trial.
    Moludi J; Qaisar SA; Kadhim MM; Ahmadi Y; Davari M · Nutrition & metabolism · 2022
    Randomized trial120 participantsStress Relief forTaurine
  46. Effects of taurine supplementation on VDT work induced visual stress.
    Zhang M; Bi LF; Ai YD; Yang LP; Wang HB; Liu ZY; Sekine M; Kagamimori S · Amino acids · 2005
    Randomized trial25 participantsStress Relief forTaurine
  47. Taurine supplementation attenuates delayed increase in exercise-induced arterial stiffness.
    Ra SG; Choi Y; Akazawa N; Ohmori H; Maeda S · Applied physiology, nutrition, and metabolism = Physiologie appliquee, nutrition et metabolisme · 2017
    Randomized trial29 participantsStress Relief forTaurine
  48. Correlations between dietary taurine intake and life stress in Korean college students.
    Sung MJ; Chang KJ · Advances in experimental medicine and biology · 2009
    Observational studyStress Relief forTaurine
  49. Profiling inflammatory and oxidative stress biomarkers following taurine supplementation: a systematic review and dose-response meta-analysis of controlled trials.
    Faghfouri AH; Seyyed Shoura SM; Fathollahi P; Shadbad MA; Papi S; Ostadrahimi A; Faghfuri E · European journal of clinical nutrition · 2022
    Meta-analysisStress Relief forTaurine