melatonin l theanine

Melatonin and L-theanine sleep supplements are most commonly sold as tablets, softgels, gummies, and capsules.

Typical per-serving doses reported are melatonin at 3 mg, 5 mg, or 10 mg, and L-theanine at about 100 mg or 200 mg.

Formulas often pair melatonin and L-theanine with minerals like magnesium, neurotransmitter-supporting ingredients such as GABA, and botanicals including chamomile, lemon balm, lavender, valerian root, passionflower, and hops.

Typical directions advise taking the supplement 30–60 minutes before bedtime. Serving sizes vary: many products recommend one tablet or softgel (some allow up to two), while gummies are often two per serving. Specific maximums vary by product—follow the label and do not exceed the recommended daily serving.

Package quantities typically range from about 14 pieces up to 60 pieces, with many options offering 30–60 servings per bottle or pouch.