MAGNESIUM VS. MELATONIN: WHICH ONE HELPS YOU SLEEP BETTER?

Medically reviewed by Lindsay Cook, PharmD

Magnesium and melatonin are supplements commonly used as natural sleep remedies. They may help combat insomnia symptoms (trouble falling or staying asleep), affecting one in three adults.

Like all medications, magnesium and melatonin have risks and benefits to be aware of.

Which Is Better for Insomnia: Magnesium or Melatonin?

Whether magnesium or melatonin may be better for insomnia depends on several factors. If you are considering melatonin or magnesium for sleep, consider the following advantages and disadvantages of these dietary supplements.

 

Magnesium vs. Melatonin
Magnesium	Melatonin
How It Works	May slow down the nervous system, cause muscles to relax, regulate melatonin levels, and decrease cortisol in the body	Regulates circadian rhythm
How Quickly It Works	May take up to eight weeks to see full benefits for sleep	Works within 30 minutes to three hours
Benefits	Helps to regulate amount of sleep and may improve quality of sleep	Helps you to fall asleep faster and may improve quality of sleep
Potential Side Effects	Diarrhea, nausea, stomach cramps, irregular heartbeat, and cardiac arrest	Headache, dizziness, and nausea; daytime drowsiness in older people; agitation in children; possible increase in mood disorders or depression
Dosage Forms	Magnesium oxide, hydroxide, citrate, glycinate, taurate, sulfate, chloride, threonate, and aspartate	Liquids, capsules, tablets, quick-release tablets, and gummies; immediate-release and extended-release options

Pros of Magnesium for Sleep

The following includes the benefits of magnesium for sleep:

• Improved sleep: Getting the recommended daily amount of magnesium may improve sleep quality and mild anxiety, especially in those with a magnesium deficiency.
• Cost-effective: Most magnesium supplements are cost-effective.
• Muscle tension relief: Magnesium helps relax muscles and reduce tension, which may contribute to better rest.

Cons of Magnesium for Sleep

The following includes the risks of magnesium for sleep:

• Gradual improvement: It may take several weeks to see improvements in sleep with magnesium.
• Side effects: Magnesium can cause diarrhea, nausea, and stomach cramps, especially at higher doses. The kidneys break down magnesium, but levels may stay elevated in people with kidney disease.
• Interactions: When taken with magnesium, some medications may become less effective, cause side effects, and increase the action of medications (ex., Cipro (ciprofloxacin) and Levaquin (levofloxacin)). Be sure to follow your prescription medication's directions carefully.

Pros of Melatonin for Sleep

The following includes the benefits of melatonin for sleep:

• Quick acting: Melatonin acts more quickly than magnesium—within hours of taking it—and can be taken as needed. An extended-release form is also available to help you stay asleep.
• Faster sleep: Melatonin may improve sleep quality and has helped some people fall asleep about nine minutes faster with a 2 milligram (mg) dose.
• Supports sleep timing issues: Melatonin may be helpful for shift workers (those working outside the traditional hours of 9 a.m. to 5 p.m.) and those with jet lag or sleep timing issues.

Cons of Melatonin for Sleep

The following includes the risks of melatonin for sleep:

• Lack of long-term safety data: There's not enough long-term safety data on melatonin for sleep disorders.
• Varied effects: Effects may vary depending on dosage and timing. Immediate-release products may not help you sleep through the night.
• Interactions: Melatonin interacts with some medications, including but not limited to specific antibiotics (such as Cipro), antidepressants (such as tricyclic antibiotics and Luvox, a brand of fluvoxamine), and birth control pills.
• Potential risks: Children who take melatonin may experience a delay in puberty. It’s not recommended for those with dementia and should be used with caution by people with seizures or those on blood thinners, such as Jantoven (warfarin).

Explainer

Be sure to discuss your medication regimen, including any prescriptions, over-the-counter (OTC; nonprescription) medications, and supplements you take with your healthcare provider before starting melatonin or magnesium.

What Is Magnesium?

Magnesium is gaining popularity on social media, where it's touted to help with sleep and anxiety. Before trying it, here's what you need to know:

• Role in the body: Magnesium is a mineral that is involved in hundreds of reactions in the body, including the regulation of blood sugar, blood pressure, and normal heart rhythm. It's also in leafy green vegetables, whole grains, legumes, and nuts.
• How magnesium supports relaxation: Magnesium helps calm the nervous system and relax muscles. It also decreases levels of the stress hormone cortisol.
• Types of magnesium supplements: Magnesium supplements are available in various forms, including magnesium oxide, hydroxide, citrate, glycinate, taurate, sulfate, chloride, threonate, and aspartate.
• Recommended dosage for sleep: The recommended dietary allowance (RDA) of magnesium from food and supplements for adult females is 310 to 360 mg per day. The RDA from food and supplements for males is 400 to 420 mg daily, depending on age and pregnancy status. Remember that the tolerable upper intake level (UL) of magnesium from supplements for adults is 350 mg. Above this amount, adverse effects may be more likely to occur. However, small clinical trials have shown that magnesium at dosages of 320 to 500 mg a day may improve sleep quality.

What Is Melatonin?

Melatonin is another popular supplement, primarily used as a sleep aid. Here's what to know:

• Role in the body: Melatonin is a hormone made in the brain. It helps control the body's sleep-wake cycle (circadian rhythm).
• How melatonin impacts the circadian rhythm: When it gets dark, the brain produces melatonin, which helps the body relax and lowers body temperature to promote sleep. Melatonin levels stay high during the night to keep you from waking up. If you are exposed to light at night, your body may not make enough melatonin.
• Types of melatonin supplements: Melatonin supplements are available in a variety of dosage forms: liquids, capsules, tablets, quick-release tablets, and gummies. Immediate-release and extended-release products are available. Melatonin is also an ingredient in many combination products marketed for sleep.
• Recommended dosage for sleep: The recommended dose is between 1 and 10 milligrams (mg).

How Magnesium Benefits Sleep

Magnesium has several properties that may improve sleep. Here's how it works:

• Relaxes muscles: Magnesium blocks N-methyl-d-aspartate (NMDA) receptors and decreases calcium levels in muscle cells, keeping the muscles from contracting (tightening).
• Calms the nervous system: Magnesium activates gamma-aminobutyric acid (GABA), a chemical messenger that slows down the brain.
• Reduces anxiety to promote sleep: Magnesium lowers the cortisol level in the blood. Cortisol is a hormone involved in the body's response to stress.
• The bottom line: There's not enough research to know whether magnesium is effective for sleep for everyone. People who consume enough magnesium may typically sleep better. However, more clinical trials are needed to determine the exact effects of magnesium supplements on sleep.

How Melatonin Helps With Sleep

Melatonin works by a different pathway to improve sleep. Here's how it may help:

• Regulates sleep-wake cycle: Melatonin is the primary hormone influencing a person's circadian rhythm (sometimes called an internal clock). The aging process and exposure to light at night may slow or block the brain's ability to produce melatonin. So, in theory, supplementing with melatonin can restore your ability to fall asleep quickly and sleep well.
• Combats jet lag and shift work: Melatonin may improve symptoms of jet lag, such as fatigue, trouble sleeping, and upset stomach. It may also help people who work the night shift stay alert and sleep during the day, though more research is needed to know for sure.
• The bottom line: Some clinical trials have shown that melatonin may benefit sleep. However, the American Academy of Sleep Medicine does not recommend it to treat chronic insomnia. It does suggest it for sleep timing issues (e.g., jet lag).

Can You Take Magnesium and Melatonin Together?

In theory, combining magnesium and melatonin may improve sleep since they act in different ways. If you're considering taking magnesium and melatonin for sleep, consider the following:

• Benefits of combining the two: Both melatonin and magnesium are antioxidants that fight inflammation, which may offer overall health benefits. The combination was shown to improve sleep quality in people with polycystic ovary syndrome (PCOS). A small clinical trial showed mixed results. Another study of melatonin, magnesium, and B vitamins showed improved sleep quality.
• Potential risks: Magnesium may increase melatonin levels in the body. You may need a lower dose of melatonin to avoid side effects if you take it with magnesium.
• Recommended dosages when combining them: A 2024 clinical trial studied the combination at doses of 1.9 mg melatonin plus 200 mg magnesium. The combination improved some sleep parameters but not all.

Tips for Sound Sleep Without Supplements

If you are experiencing trouble sleeping, consider the following recommendations to improve your rest and overall health:

• Focus on sleep hygiene. Habits that can help include setting consistent sleep times, developing a screen-free bedtime routine, exercising regularly, and avoiding things that disrupt sleep, like caffeine, alcohol, and large meals later in the day. Keep in mind that these techniques are a good starting point but may not cut it if you're dealing with chronic insomnia.
• Try mindfulness practices. Meditation, yoga, or other practices that help you relax and be present may improve sleep quality.
• Consider cognitive-behavioral therapy for insomnia. CBT for insomnia (CBT-I) is a very effective technique that involves six to eight talk therapy sessions focused on correcting the underlying causes of sleep disturbances. Positive results can last for years.
• Get evaluated for sleep apnea. Up to 40% of patients with chronic insomnia may meet the diagnostic criteria for obstructive sleep apnea, a condition caused by a blocked airway during sleep. Consider a sleep study to rule out sleep apnea.
• Avoid caffeine before sleep. Depending on your sleep schedule, your late afternoon coffee pick-me-up may actually be counterproductive, continuing a vicious cycle of caffeine-driven insomnia. As challenging as it may be in the beginning, avoid caffeine at least eight to ten hours before your target sleep time.
• Get what you need through your diet. Magnesium supplements may not be needed as most people can obtain sufficient amounts of magnesium through their diet. For example, just 1 ounce of roasted pumpkin seeds provides almost half of most adults' daily magnesium needs.
• Speak with your healthcare provider. Talk with your healthcare provider before starting a supplement or another medication for sleep. Your provider can help rule out other conditions that may be negatively impacting your rest, such as anxiety or sleep apnea. They can also help you weigh the pros and cons of supplements, OTC, and prescription sleep aids to maximize your health.

Explainer

In the United States, the Food and Drug Administration (FDA) does not regulate dietary supplements the way it does for prescription medications. As a result, some supplement products may not contain the ingredients listed on the label. When choosing a supplement, look for products independently tested or certified by organizations such as NSF, U.S. Pharmacopeia (USP), or ConsumerLab.com. For personalized guidance, consult your healthcare provider, registered dietitian nutritionist (RD or RDN), or pharmacist.

Summary

Magnesium and melatonin are two supplements that may improve your sleep quality, though data is limited. Magnesium works by relaxing your muscles and brain, while melatonin helps regulate your sleep-wake cycle. Magnesium can take up to weeks to fully work, while melatonin starts to work within an hour or two.

People who have low levels of magnesium or mild anxiety may be good candidates for magnesium, while melatonin can benefit those who work the night shift or experience jet lag.

Read the original article on Verywell Health

2025-03-10T19:01:08Z