Melatonin or Magnesium: What Works Best for Sleep?

Sleeplessness

or disrupted sleep is extremely common today, especially among young people. And so, many people have now resorted to magnesium and melatonin supplements, using them as natural sleep remedies to help combat insomnia. However, like all medications, magnesium and melatonin also have risks and benefits that you need to be aware of. So, if you are choosing between melatonin and magnesium for sleep, make sure to consider the following advantages and disadvantages of these dietary supplements.

How does magnesium work?

Magnesium quickly aids sleep by calming your nervous system, producing sleep-related neurotransmitters, and regulating stress hormones. According to experts, it helps activate the parasympathetic nervous system and increases the calming neurotransmitter GABA, which slows down your brain’s activity. While it may take at least two months to see the full benefits of sleep for magnesium, it ultimately regulates and improves your sleep quality. However, according to doctors, magnesium comes with a range of side effects too, a few of which include:

• Diarrhoea
• Nausea
• Stomach cramps and pain
• Irregular heartbeat

Most of the magnesium supplements are cost-effectively and easily available in the market. It helps relax muscles and reduces tension, which contributes to better rest.

How does melatonin work for sleep?

Melatonin signals your body and brain that it is time to rest – thereby regulating your body's sleep-wake cycle, or circadian rhythm. Naturally produced by the pineal gland in the brain, the levels of melatonin rise in the evening in response to darkness and fall in the morning when exposed to light. Melatonin supplements mimic this natural process to help with sleep issues like insomnia and jet lag. Melatonin does not take too much time to mix in your bloodstream and may take around 30 minutes to three hours to start showing effects. Since it is quick-acting, melatonin can be taken as needed. According to experts, melatonin improves your sleep quality and helps some people fall asleep about nine minutes faster with a 2 milligram (mg) dose. However, a few side effects of melatonin include:

• Interactions with some medicines, like antibiotics and antidepressants
• No long-term safety data available
• The effects of melatonin vary depending on dosage and timing
• Children who take melatonin may experience a delay in puberty

Can you take melatonin and magnesium together?

If you combine magnesium and melatonin, it may help improve sleep since both act in different ways. If you are considering taking magnesium and melatonin for sleep, make sure of the following:

Benefits of combining the two

Both supplements are loaded with antioxidants that help fight inflammation, which offers overall health benefits.

Potential risks

Magnesium increases melatonin levels in the body, and so you may need a lower dose of melatonin to avoid any kind of side effects if you are pairing them together.

Recommended dosages

According to studies, the combination of 1.9 mg melatonin plus 200 mg magnesium works best.