Comparison Between a Melatonin and Magnesium Supplement
8th Jan 2024
Which is Better: Magnesium Glycinate or Melatonin?
Magnesium and melatonin are two different substances that play distinct roles in the body, and they are often used for different health purposes.
This article explores magnesium and melatonin’s benefits on sleep, along with:
- Comparison of Magnesium and Melatonin
- Which is Better for Sleep, Melatonin or Magnesium Glycinate?
- Which Should I Take for Sleep?
- Taking Melatonin and Magnesium Together for Sleep
But what’s the difference between melatonin vs magnesium?
When comparing the two side by side, the comparison is generally between their effects on sleep, but they have other uses, too.
| Comparison of Magnesium and Melatonin | ||
|
|
Magnesium | Melatonin |
| What is it? | A mineral and an essential dietary element. It's a part of many biochemical processes in the body and is crucial for good health. | A hormone produced by the pineal gland in the brain. It's primarily responsible for regulating the body's circadian rhythm to manage the natural sleep cycle. |
| Primary Uses | Used for a variety of health issues. Magnesium supports muscle and nerve function, maintains heart rhythm, supports a healthy immune system and keeps bones strong. It also helps regulate blood glucose levels and aids in the production of energy and protein. | Mainly used to treat sleep-related issues, such as insomnia or jet lag. It helps regulate the sleep-wake cycle and can be taken as a supplement to aid sleep. |
|
Sources |
Can be found in foods like nuts, seeds, whole grains, beans, leafy vegetables, milk, yoghurt and fortified foods. It's also available as a dietary supplement. | Melatonin is naturally produced by the body, it can also be made synthetically and is available as an over-the-counter supplement. It is not found in the types of foods that are commonly consumed. |
| Side Effects | Excessive intake of magnesium cause diarrhoea, nausea and abdominal cramping. Extremely high intakes can lead to magnesium toxicity, which can be serious. | Generally safe for short-term use. Overuse or misuse can lead to melatonin side effects like headaches, short-term feelings of depression, daytime sleepiness, dizziness, stomach cramps and irritability. |
| Interactions with Other Medications | Can interact with various medications, including some antibiotics, osteoporosis medications and blood pressure medications. | Can interact with blood thinners, immunosuppressants, diabetes medications and birth control pills. |
Both magnesium and melatonin can help improve your sleep.
Magnesium
Magnesium may indirectly help improve sleep quality by regulating muscle relaxation, hormonal production, nerve transmission, inflammation levels, energy levels and stress relief. It acts on certain receptors in the brain called ‘benzodiazepine receptors,’ the same ones that Ambien and Valium work on to create a feeling of relaxation.
Magnesium also plays an important role in making sure our biological clock, our circadian rhythm, is ticking, as our magnesium levels rise and fall in a daily cycle according to light and dark, helping our cells keep time. Magnesium also better regulates melatonin production to promote sleepiness.
Studies have found magnesium has a calming effect and can reduce stress levels and help with bedtime disorders like insomnia and restlessness, as well as improve irritability, lack of concentration, anxiety and depression.
Which version of magnesium is best for sleep? What is the best form of magnesium? This depends on what you’re using it for. For sleep, magnesium glycinate and magnesium citrate are best, as they are both easily absorbed. So, for those asking, ‘Will magnesium glycinate help you sleep?' the answer is yes!
How much magnesium glycinate should you take at night for sleep? For sleep, take a magnesium glycinate supplement an hour before bed, following the recommended dosage of magnesium, which is 400 to 420mg per day for men and 320 to 360mg per day for women.
Melatonin
Melatonin directly influences sleep by signalling to the body that it is time to go to sleep, helping to regulate the sleep cycle. This hormone, naturally produced by the pineal gland in the brain at night, helps reset your internal body clock, the circadian rhythm, so that you can fall asleep quickly and then stay asleep for long periods of time. Unlike magnesium, it directly affects the sleep-wake cycle, helping regulate sleep.
If you’re a shift worker who goes to bed when it’s light outside, a melatonin supplement might be handy to tell your body it’s time to go to bed. It can also help those who regularly travel and need help fighting jet lag.
Melatonin also appears to play a role in puberty onset, hormone regulation, memory, inflammation and mental health disorders, but research is ongoing.
Taking 1 to 3mg of melatonin about 2 hours before bed can help with sleep.
To know this, you’re going to have to go to the root cause of your sleep issues. Magnesium is a better option for people with magnesium deficiency, insomnia due to stress or anxiety, or muscle pain and cramping. Melatonin is best for people suffering from circadian rhythm disruption, hormonal imbalances or melatonin deficiency.
If you’re looking to fall asleep more quickly, melatonin may be better in the short term, however, while melatonin may improve how quickly you fall asleep and the amount of time you spend in REM (rapid eye movement) sleep, magnesium helps improve how quickly you fall asleep along with overall sleep quality and length of time spent sleeping.
Make sure you speak with a healthcare professional before starting any new supplement, especially if you have underlying health conditions or are taking other medications. Once they have diagnosed you, you can start to think about what will help you better.
Both magnesium and melatonin are considered safe when taken in moderation. There are melatonin and magnesium side effects, as mentioned above, while too much melatonin can actually disrupt your natural sleep process.
As for magnesium and melatonin taken together, they both have different effects on the body and can be combined to help improve your sleep, just be sure to stay within the recommended dosage of both.
Is it safe to take melatonin and magnesium every night? Yes, but in the beginning, it’s best to start with a small dose of each supplement and then gradually increase the amount over time to help your body get used to them so you don’t experience negative side effects. Keep in mind, though, that melatonin is best for short-term use, as long-term use may cause it to lose its effectiveness.
Further Reading: Magnesium Glycinate and Anxiety
If you’re looking for the best magnesium glycinate for sleep, why not check out Xandro Lab’s
Magnesium Glycinate 500 mg supplement? It’s a highly absorbable form of magnesium that enhances sleep quality and relieves anxiety and muscle fatigue.