Magnesium and melatonin are both popular supplements. It’s especially popular with people who want to get more sleep, but can combining the two improve your sleep?
it’s possible. Some studies suggest that magnesium-melatonin joint supplementation may improve sleep quality, but higher-quality, larger studies are needed to confirm this.
Although research on taking magnesium and melatonin together is limited, some studies suggest that magnesium may help certain people sleep better.
One study examining magnesium and melatonin co-supplementation in women with polycystic ovary syndrome found that taking both supplements together had a “beneficial effect on sleep quality.” In another study, taking a combination magnesium and melatonin supplement for four weeks helped slightly improve sleep quality in people with sleep disorders.
The mechanism here isn’t entirely clear, but the way magnesium and melatonin interact may indirectly promote sleep.
“Magnesium affects melatonin levels.” Dr. Marie van der MerweCoordinator of the PhD Program in Applied Physiology and Nutrition at the University of Memphis said: health. “The amount of magnesium you have can affect how well you synthesize melatonin.”
However, you may not need to take the supplements at the same time to get benefit, van der Merwe said. He suggested taking a magnesium supplement in the morning and melatonin before bed.
Bottom line: There may be a link between magnesium levels and sleep, but more research is needed to confirm.
Magnesium is an essential mineral that helps regulate nerve and muscle function, blood pressure, and blood sugar levels, and is involved in the building of bones, proteins, and DNA. It has also become a popular supplement used to support sleep, but it doesn’t come without its risks.
Magnesium Benefits for Sleep
Some studies have found a link between magnesium supplementation and sleep through:
- Improve your sleep quality: Getting enough magnesium through diet or supplements may help improve sleep quality and anxiety in people who are deficient.
- Relieve muscle tension: Magnesium relaxes muscles and reduces tension, helping you sleep better.
Magnesium Dangers for Sleep
The use of magnesium for sleep has not been well studied. Additionally, supplements are not regulated by the FDA for safety and effectiveness and use carries its own risks. Using magnesium for sleep may:
- It will take longer for the task to start. It may take several weeks for you to see improvements in sleep from magnesium.
- Causes unpleasant side effects: Taking higher amounts of magnesium may cause diarrhea, nausea, and abdominal cramps.
- Interactions with other drugs: Some medications may be less effective or cause additional side effects when taken with magnesium. Before starting any new supplement or medication, talk to your doctor about potential interactions.
Melatonin is a popular supplement to help you sleep, but it’s actually a hormone your body produces naturally to regulate when you fall asleep and wake up each day. “Melatonin is responsible for running the (internal) clock and is really important in regulating circadian rhythms,” van der Merwe said.
Benefits of Melatonin for Sleep
- Operates as needed: Unlike magnesium, melatonin takes effect as soon as you take it, which can help with occasional sleepless nights.
- It may help you fall asleep faster.: Studies have shown that melatonin helped some people fall asleep about 9 minutes faster when given a 2-milligram dose compared to a placebo.
- Support for sleep timing issues: Melatonin may help shift workers, people with jet lag, and people with sleep timing issues regulate their sleep patterns.
Dangers of Melatonin for Sleep
Melatonin may help some people who have trouble getting their sleep schedules right, but it can’t solve all sleep problems that may be caused by other problems, van der Merwe said. Melatonin supplements carry their own risks because they are not regulated by the FDA.
- The long-term effects of melatonin are unclear.: There are insufficient long-term safety data for melatonin for sleep disorders.
- May interact with other drugs: Melatonin may interact with certain medications, including antibiotics, antidepressants, and birth control pills.
- It carries risks for certain groups. Melatonin is not recommended for children or people with dementia. It should also be used with caution by people who have seizures or are taking blood thinners.
It is best to consult with your healthcare provider, such as your doctor, before trying any new supplement or combination of supplements, including magnesium and melatonin.
Van der Merwe notes that sleep problems can be caused by problems that aren’t resolved by taking supplements. Sleep disorders have been linked to cardiovascular disease, type 2 diabetes, depression, and other health conditions.
If you are still interested in taking one or both supplements, your doctor can help you evaluate the best time of day to take a magnesium supplement, a melatonin supplement, or a combination of the two.
“Melatonin needs to increase at night, so you have to take the supplement at very specific times during the day. If you take melatonin in the morning, it messes with your whole (internal) clock,” van der Merwe explained.
Supplements purported to support sleep, such as magnesium or melatonin, have become popular in recent years, but it’s a good idea to check with someone before taking them to see if they may ultimately help.
“It’s important for people to realize it’s not a sleeping pill,” van der Merwe said. “It’s affecting the body’s essential machinery, slowly adjusting it for optimal functioning, so it’s really important for people to think about what the problem is.”
