Proper sleep is important for everyone, so it's understandable that many people are seeking ways to help them fall asleep faster and stay asleep longer. Magnesium and melatonin are both popular as natural aids for sleep, and you'll find many brands and products that contain one or both of them.
As a dietitian, I look at the evidence behind fads like these to help my clients choose the best solutions for their individual needs. Both supplements offer some sleep benefits, but they work very differently and also have certain side effects depending on the individual.
I’ll break down the pros and cons of magnesium vs. melatonin, showing what exactly each one is and how it affects the body. I’ll also look at the potential health effects and offer a healthy alternative.
Magnesium and Melatonin Powder at a Glance
Magnesium and melatonin differ significantly in how they work and the benefits they provide.
Magnesium | Melatonin | |
|---|---|---|
How it works | Plays a role in relaxing muscles and the central nervous system | Regulates sleep-wake cycles and the body’s circadian rhythm (internal clock) |
How quickly | May take up to eight weeks to see benefits for sleep | Works in as little as 30 minutes or up to 3 hours |
Benefits | May help with muscle tension, stress relief, and calming the brain | May help regulate sleep timing, help people fall asleep more quickly, and improve sleep duration |
Possible side effects | Diarrhea, nausea, stomach upset, medication interactions | Headache, dizziness, nausea, daytime drowsiness, vivid dreams, agitation, interactions with some prescriptions |
Supplement forms | Capsules, gummies, powders, tablets | Capsules, gummies |
Typical cost | $0.10 to $0.30 per dose | $0.10 to $0.30 per dose |
What Is Magnesium?
Magnesium is an electrolyte and essential mineral that occurs naturally in foods such as nuts, seeds, leafy green vegetables, whole grains, and legumes. It plays an essential role in many human bodily processes, primarily supporting relaxation in muscles and the brain.
Magnesium activates neural transmitters that help calm the brain and decrease stress hormones. It has a reputation as a sleep aid and is widely available as an oral supplement, but scientific evidence for this idea is very limited.
Magnesium Pros
- Naturally part of a healthy diet
- Magnesium supplements are often cost-effective
- Helps relax muscles and reduce tension
- Helps calm the body and decrease stress hormones
- May be beneficial to older adults experiencing magnesium deficiency
Magnesium Cons
- Very limited evidence that it improves sleep quality
- Improvements may take several weeks to occur
- Side effects include diarrhea, nausea, and stomach cramps
- Interacts with some medications
What Is Melatonin?
Melatonin is a hormone naturally produced in the human brain to help regulate the body's circadian rhythm, or internal clock. When melatonin binds to receptors in the brain, it lowers the body's temperature and signals that it's time to rest. Melatonin activation is tied to time of day, triggered by darkness and inhibited by natural sunlight.
Melatonin Pros
- Can help regulate sleep timing
- May improve sleep quality and help some people fall asleep more quickly
- Takes effect within hours of supplementation
- Few side effects when taken appropriately
Melatonin Cons
- Not recommended for long-term use
- Effects can vary based on dosage
- Interacts with some medications
- May cause “melatonin hangover”
Potential Health Benefits
Magnesium and melatonin can both have an impact on sleep, although in very different ways. Let’s examine the benefits of each.
Magnesium Benefits
Magnesium doesn’t have a direct impact on sleep. Instead, its primary benefits are relaxation and relief from stress or tension. Taking a magnesium glycinate supplement can help relax tension or cramps in your muscles. It may calm your body by regulating certain neurotransmitters and receptors in the brain.
Reducing stress or muscle tension may help some individuals wind down or fall asleep more quickly. Additionally, our bodies may absorb less magnesium from food as we age, which supplementation may help with. Magnesium is also an antioxidant that can help with inflammation.
Melatonin Benefits
Melatonin’s primary benefit is the regulation of the body’s sleep-wake cycle, called the circadian rhythm. Supplementation is a common and effective way to induce drowsiness and help combat issues with sleep timing or difficulty falling asleep, which may be caused by the following sleep disturbances:
- Bright light from electric bulbs and screens
- Jet lag
- Stress
- Alcohol
- Caffeine
- A reduction in natural melatonin production as we age
Aside from sleep hygiene, melatonin may be particularly beneficial to those in shift work. Taking a specific dose at a specific time can help shift your sleep schedule to help you fall asleep when you need to in order to get the amount of rest you need before work. If you have a health concern that impacts your sleep, you may wish to talk to your healthcare provider about melatonin use. Like magnesium, melatonin is also an antioxidant.
Potential Side Effects
Both magnesium and melatonin can have various side effects to be aware of. It's important to talk to your healthcare provider before starting a new supplement, especially if you are currently taking any prescription medications. If you experience any of the following side effects for prolonged periods, stop taking the supplement and speak with a medical professional.
Potential Magnesium Side Effects
Magnesium supplementation may cause the following side effects in some individuals:
- Nausea or diarrhea can sometimes occur with high doses.
- Stomach pain such as abdominal cramps may occur because magnesium stimulates the digestive system.
- Medication interactions can occur with some prescriptions, including differences in magnesium excretion.
Potential Melatonin Side Effects
Oral melatonin can cause the following side effects in some individuals:
- Headache or nausea may occur due to high doses or individual sensitivity.
- Dizziness may occur with inconsistent or high doses.
- Vivid dreams or nightmares may occur due to increased REM sleep.
- Altered prescription efficacy may occur for some medications.
- Wakefulness or daytime drowsiness may result from taking melatonin at the wrong time or in the wrong doses.
- Agitation may result in children who take melatonin.
- Next-day effects, often called a melatonin hangover, can occur.
How to Use Magnesium vs. Melatonin
Magnesium and melatonin come in an array of forms. Magnesium is found naturally in a variety of whole foods such as nuts, seeds, leafy greens, yogurt, and whole grains. Magnesium supplements can be found as capsules, gummies, powders, and tablets.Â
Melatonin is found in certain nuts, salmon, eggs, and tart cherries. Melatonin supplements come in capsule, gummy, tablet, and liquid forms. Melatonin tablets can be quick-release for more immediate effects or extended release for effects that occur within a few hours.
For some, it may be effective to use both magnesium and melatonin together. While both supplements are generally safe when used appropriately, you should always talk to your healthcare provider before taking a sleep supplement in case there are specific concerns or potential interactions with other medications you may be taking. Pay close attention to the labels of any supplement you take.
Recommended dosages vary by individual, age, and sex. Some broad guidelines are as follows:
- Melatonin: Optimal dosage for adults ranges between 0.5 mg and 8 mg for up to six months between one and two hours before bed.
- Magnesium: The recommended daily allowance for adults ranges between 310 mg and 500 mg for about eight weeks about one hour before bed.
A Magnesium and Melatonin Alternative: Live it Up Golden Hour
Everyone's individual sleep needs are different, and magnesium or melatonin may not be helpful for everyone. If you're looking for a way to support your relaxation and sleep health that's free from both of these substances, I recommend Live it Up Golden Hour.
This golden milk latte contains a full dose of ashwagandha, which naturally offers many similar benefits like aiding in stress adaptation and supporting relaxation. It also contains a variety of other soothing superfoods that lend a great taste without sugar or artificial additives. Golden Hour is third-party tested in GMP-certified facilities, so you can be sure that it’s a high-quality and effective daily relaxation supplement.
FAQs About Magnesium vs. Melatonin
Want more information about melatonin vs. magnesium? Check out our FAQs.
Is melatonin or magnesium better for sleep?
Neither melatonin nor magnesium is better for sleep than the other, and can affect people differently depending on their body. Both offer separate benefits related to sleep. Melatonin impacts sleep efficiency more directly by regulating the body's circadian rhythm, potentially helping people shift their sleep schedules and fall asleep more quickly when they need to. Magnesium assists with relaxation, potentially reducing muscle tension and calming the brain.
Can I take melatonin and magnesium together?
Yes, you can take melatonin and magnesium together. They are considered a safe combination in many cases because they work differently in the body to help with distinct sleep issues. This means they may complement one another. However, it's important to remember that these dietary supplements might not work for everyone, and it's important to talk to your healthcare provider before trying them either in combination or separately.
Is it okay to take magnesium every night to sleep?
Yes, it is okay to take magnesium every night as long as you have consulted with a healthcare provider before use. Long-term magnesium supplementation has been found to be safe in some people, but it's important to track side effects and be aware of potential interactions magnesium can have with prescription medications.
It's also important to note that melatonin, which is often compared to magnesium, may not be right for long-term use (meaning longer than six months).
Why can't I sleep after taking magnesium?
You may not be able to sleep after taking magnesium if your dose is too high, if you're taking the wrong form of magnesium, or if you have some individual reaction to magnesium supplementation that causes a stimulating effect.
Magnesium comes in several forms, including magnesium glycinate, oxide, aspartate, citrate, chloride, hydroxide, sulfate, taurate, and threonate. Talk to your healthcare provider about which is best for your specific needs, and always follow instructions on product labels.
How long does magnesium take to kick in for sleep?
Magnesium for sleep can take anywhere from several hours to several days to take effect. In most cases, consistent long-term use is required to build up magnesium levels enough to see noticeable relaxation benefits that could lead to better sleep patterns.
Timing and effects also vary with different forms of magnesium. For example, magnesium glycinate and citrate are particularly useful for relaxation. Other factors include your body's natural magnesium levels and your diet.
This article is for informational purposes only and is not medical advice or individualized nutrition counseling. Please consult a qualified healthcare provider before making changes to supplements or medications.
- https://academic.oup.com/sleep/article/45/4/zsab276/6432454
- https://www.nccih.nih.gov/health/melatonin-what-you-need-to-know
- https://www.mayoclinic.org/drugs-supplements-melatonin/art-20363071
- https://www.prevention.com/health/a66066223/best-time-to-take-magnesium-glycinate/
- https://www.mdpi.com/2076-3921/13/8/893
- https://my.clevelandclinic.org/health/articles/23411-melatonin
- https://pubmed.ncbi.nlm.nih.gov/27500468/
- https://www.health.com/magnesium-for-digestive-health-8424385
- https://health.clevelandclinic.org/does-melatonin-cause-bad-dreams
- https://www.health.com/tart-cherry-juice-sleep-7110056
- https://pmc.ncbi.nlm.nih.gov/articles/PMC5428005/
- https://www.verywellhealth.com/how-to-avoid-a-melatonin-hangover-11815503Â
- https://academic.oup.com/sleep/article/45/4/zsab276/6432454
- https://www.nccih.nih.gov/health/melatonin-what-you-need-to-know
- https://www.mayoclinic.org/drugs-supplements-melatonin/art-20363071
- https://www.prevention.com/health/a66066223/best-time-to-take-magnesium-glycinate/
- https://www.mdpi.com/2076-3921/13/8/893
- https://my.clevelandclinic.org/health/articles/23411-melatonin
- https://pubmed.ncbi.nlm.nih.gov/27500468/
- https://www.health.com/magnesium-for-digestive-health-8424385
- https://health.clevelandclinic.org/does-melatonin-cause-bad-dreams
- https://www.health.com/tart-cherry-juice-sleep-7110056
- https://pmc.ncbi.nlm.nih.gov/articles/PMC5428005/
- https://www.verywellhealth.com/how-to-avoid-a-melatonin-hangover-11815503Â
