One very common question I hear as a Registered Dietitian is: "Should I take magnesium or melatonin to help me sleep better?"
If you've found yourself tossing and turning at night, scrolling through endless supplement reviews at 2 AM that leave you confused, you're not alone.
Let's dive into the science behind these two popular sleep aids so you can make an informed decision about what might work best for you!
Before we compare these supplements, it's important to know that sleep challenges are incredibly common. Whether you're dealing with stress from work, new parenthood, or simply going through a particularly busy season of life, your sleep patterns can be affected by a variety of factors. Both magnesium and melatonin can be helpful tools, but they work in different ways and address different aspects of sleep.
Magnesium is often called "nature's relaxant," and for good reason. This essential mineral is involved in hundreds of processes throughout your body, including those that help regulate your nervous system and wind down at night. When it comes to sleep, magnesium:
Magnesium might be particularly helpful if you:
About 30-40% of the magnesium you eat gets absorbed by your body, and you can boost your magnesium intake naturally through foods like:
Magnesium supplements come in different forms, and some are absorbed better than others. Magnesium oxide, citrate, chloride, gluconate and carbonate can cause diarrhea by stimulating gut motility and drawing water into the GI tract. Magnesium glycinate and malate are gentler on the digestive system and are better absorbed.
The supplement label will show the amount of actual magnesium (elemental magnesium) you're getting, not the weight of the whole compound.
According to the National Institutes of Health, adults need between 310 and 420mg of magnesium daily from all sources (food and supplements combined). For supplements specifically, the safe upper limit is 350mg per day.
For sleep support, many people benefit from taking 200-350mg of supplemental magnesium 30-60 minutes before bed. Start with a lower amount first; some people experience stomach upset with higher doses, especially when starting.
Melatonin is a hormone your brain makes naturally to help you sleep. It's basically what tells your body when it's time to wind down for the night. When things mess with this natural process (like being on your phone late, traveling, stress, or changing your sleep schedule), taking melatonin supplements can help reset your sleep cycle.
Melatonin may be particularly useful if you:
According to the National Institutes of Health, adults need different amounts of magnesium daily:
For supplements specifically, the safe upper limit is 350mg per day from non-food sources.
For sleep support, many people find benefit from taking 200-350mg of supplemental magnesium 30-60 minutes before bed. Start with a lower amount first, because some people experience stomach upset with higher doses, especially when starting out.
When it comes to choosing between magnesium and melatonin for better sleep, there's no one-size-fits-all answer (and that's okay!) Understanding how each supplement works can help you make the best decision for your unique situation.
Remember, you don't have to choose just one! Some people find success using both supplements together, though it's always wise to start with one at a time to see how your body responds. Consider consulting with a healthcare provider or registered dietitian, especially if you're taking other medications or have underlying health conditions.
Most importantly, supplements work best when combined with good sleep hygiene practices like maintaining a consistent bedtime routine, limiting screen time before bed, and creating a comfortable sleep environment. Sweet dreams, and I hope this helps you find the sleep solution that works best for you!