Melatonin vs Magnesium for Sleep
Different mechanisms, different use cases
Melatonin wins for jet lag and schedule shifting. Magnesium wins for relaxation and staying asleep. For general sleep improvement, try magnesium first. It addresses deficiency (common) without the next-day grogginess.
Head-to-Head Comparison
Grogginess next day, vivid dreams, dependency concerns
Key Fact: Signals to your body that it's time for sleep. Doesn't sedate you. Best for timing, not depth.
Minimal at normal doses, loose stools if overdone
Key Fact: Most people are deficient. Fixing deficiency often improves sleep indirectly.
Which One For Your Goal?
| Your Goal | Winner |
|---|---|
| Jet lag recovery | Melatonin |
| Falling asleep faster | Melatonin |
| Staying asleep | Magnesium |
| Anxiety-related insomnia | Magnesium |
| Long-term use | Magnesium |
| Cost effectiveness | Tie |
Myth vs Reality
Myth: "Melatonin is a sleeping pill." Reality: Melatonin signals sleepiness, it doesn't knock you out. Taking more doesn't make you sleepier. In fact, doses over 1mg often work worse than 0.5mg.
Why It Depends Sometimes
Melatonin for timing issues (jet lag, schedule reset). Magnesium for overall sleep quality and relaxation. Many people benefit from both. If you're just looking for general sleep improvement, start with magnesium.
Common Questions
Yes, they work through different mechanisms. Magnesium at night, low-dose melatonin 30 min before bed.
The Bottom Line
Try magnesium glycinate first for general sleep issues. Use melatonin for jet lag or schedule resets. Both can work together.
More Showdowns
About this information: Our recommendations draw from peer-reviewed clinical trials, systematic reviews, and the same medical databases your doctor uses. These statements have not been evaluated by the FDA. Supplements are not intended to diagnose, treat, cure, or prevent any disease.
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