Health and Me

Itisha Arya

Taking Magnesium And Melatonin Together? Here’s How It Affects Your Sleep

magnesium and melatonin

Magnesium and melatonin are both popular supplements, especially among people looking to get more shuteye, but can combining them improve your sleep? Some research indicates that taking magnesium and melatonin together could improve sleep quality, though stronger, larger studies are needed to confirm the effect.

<h2>Can We Combine Magnesium and Melatonin To Support Sleep?</h2>

Studies on using magnesium and melatonin together are limited, but some evidence suggests it could benefit sleep in certain individuals.

As per Health, one study focusing on women with polycystic ovary syndrome found that taking both magnesium and melatonin improved sleep quality. Another study reported that people with sleep difficulties who used a combined magnesium-melatonin supplement for four weeks noticed modest improvements in how well they slept.

The exact reason why the two work together is not completely understood, but magnesium and melatonin may influence each other in a way that supports sleep.

“Magnesium does have an effect on melatonin levels,” said Marie van der Merwe, PhD, coordinator of the applied physiology and nutrition doctoral program at the University of Memphis, speaking to Health. “The amount of magnesium you have can influence how well your body produces melatonin.”

You don’t necessarily need to take the two supplements at the same time to benefit, van der Merwe noted. It’s fine to take magnesium in the morning and melatonin before bed.

The takeaway: There could be a link between magnesium and better sleep, but more research is needed to be sure.

Magnesium is a vital mineral that supports nerve and muscle function, regulates blood pressure and blood sugar, and contributes to the formation of bone, protein, and DNA. As per Mayo Clinic, it is also commonly taken to help with sleep, but it is not without risks.

Some studies suggest magnesium may help sleep by:

Improving sleep quality: Ensuring adequate magnesium through diet or supplements may help people with deficiencies sleep better and ease anxiety.

Reducing muscle tension: Magnesium can help relax muscles and relieve tension, which can make it easier to fall asleep.

Research on magnesium for sleep is limited. Supplements aren’t regulated by the FDA for safety or effectiveness and carry potential risks:

Delayed effect: It may take several weeks before magnesium supplements noticeably improve sleep.5

Side effects: High doses can cause diarrhea, nausea, and stomach cramps.7

Drug interactions: Magnesium can interfere with some medications, reducing their effect or increasing side effects. Talk to a doctor before starting any new supplement.7

Melatonin is a well-known sleep aid, though it’s actually a hormone your body naturally produces to regulate sleep-wake cycles.⁸ “Melatonin is in charge of running the [internal] clock, and it really is important for regulating your circadian rhythms,” van der Merwe said.

Works quickly when needed: Unlike magnesium, melatonin can act soon after taking it, making it useful for occasional sleepless nights.

May help you fall asleep faster: Studies show that a 2-milligram dose of melatonin helped some people fall asleep about nine minutes sooner than placebo.

Supports sleep timing: Melatonin can help shift workers, travelers with jet lag, or those with irregular sleep schedules align their sleep patterns.

Melatonin can help with some sleep difficulties but won’t fix all sleep disorders, van der Merwe said. Like magnesium, melatonin isn’t FDA-regulated:

Long-term effects unclear: There’s limited data on the safety of long-term melatonin use.

Medication interactions: Melatonin may interact with antibiotics, antidepressants, and birth control.

Caution for certain groups: It’s generally not recommended for children or people with dementia, and should be used carefully by those with seizures or on blood thinners.

<h2>What to Consider Before Taking Magnesium and Melatonin Together?</h2>

It’s wise to speak with a healthcare professional before starting any new supplements, alone or in combination.

Van der Merwe emphasized that sleep problems can stem from issues that supplements alone won’t fix. Conditions like cardiovascular disease, type 2 diabetes, and depression can affect sleep.

If you want to try one or both supplements, a doctor can help determine the best timing for magnesium, melatonin, or a combined product.

“Melatonin [should] increase at night,” van der Merwe explained, so it is crucial to take it at the right time. Taking it in the morning can disrupt your internal clock.

Even though sleep-support supplements like magnesium and melatonin have grown in popularity, it’s important to consult a professional to see if they will help in your situation.

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Magnesium and melatonin are both popular supplements, especially among people looking to get more shuteye, but can combining them improve your sleep? Some research indicates that taking magnesium and melatonin together could improve sleep quality, though stronger, larger studies are needed to confirm the effect.Can We Combine Magnesium and Melatonin To Support Sleep?Studies on using magnesium and melatonin together are limited, but some evidence suggests it could benefit sleep in certain individuals.As per Health, one study focusing on women with polycystic ovary syndrome found that taking both magnesium and melatonin improved sleep quality. Another study reported that people with sleep difficulties who used a combined magnesium-melatonin supplement for four weeks noticed modest improvements in how well they slept.The exact reason why the two work together is not completely understood, but magnesium and melatonin may influence each other in a way that supports sleep.“Magnesium does have an effect on melatonin levels,” said Marie van der Merwe, PhD, coordinator of the applied physiology and nutrition doctoral program at the University of Memphis, speaking to Health. “The amount of magnesium you have can influence how well your body produces melatonin.”You don’t necessarily need to take the two supplements at the same time to benefit, van der Merwe noted. It’s fine to take magnesium in the morning and melatonin before bed.The takeaway: There could be a link between magnesium and better sleep, but more research is needed to be sure.Magnesium And SleepMagnesium is a vital mineral that supports nerve and muscle function, regulates blood pressure and blood sugar, and contributes to the formation of bone, protein, and DNA. As per Mayo Clinic, it is also commonly taken to help with sleep, but it is not without risks.Benefits of Magnesium for SleepSome studies suggest magnesium may help sleep by:Improving sleep quality: Ensuring adequate magnesium through diet or supplements may help people with deficiencies sleep better and ease anxiety.Reducing muscle tension: Magnesium can help relax muscles and relieve tension, which can make it easier to fall asleep.Risks of Magnesium for SleepResearch on magnesium for sleep is limited. Supplements aren’t regulated by the FDA for safety or effectiveness and carry potential risks:Delayed effect: It may take several weeks before magnesium supplements noticeably improve sleep.5Side effects: High doses can cause diarrhea, nausea, and stomach cramps.7Drug interactions: Magnesium can interfere with some medications, reducing their effect or increasing side effects. Talk to a doctor before starting any new supplement.7Melatonin And SleepMelatonin is a well-known sleep aid, though it’s actually a hormone your body naturally produces to regulate sleep-wake cycles.⁸ “Melatonin is in charge of running the [internal] clock, and it really is important for regulating your circadian rhythms,” van der Merwe said.Benefits of Melatonin for SleepWorks quickly when needed: Unlike magnesium, melatonin can act soon after taking it, making it useful for occasional sleepless nights.May help you fall asleep faster: Studies show that a 2-milligram dose of melatonin helped some people fall asleep about nine minutes sooner than placebo.Supports sleep timing: Melatonin can help shift workers, travelers with jet lag, or those with irregular sleep schedules align their sleep patterns.Risks Of Melatonin For SleepMelatonin can help with some sleep difficulties but won’t fix all sleep disorders, van der Merwe said. Like magnesium, melatonin isn’t FDA-regulated:Long-term effects unclear: There’s limited data on the safety of long-term melatonin use.Medication interactions: Melatonin may interact with antibiotics, antidepressants, and birth control.Caution for certain groups: It’s generally not recommended for children or people with dementia, and should be used carefully by those with seizures or on blood thinners.What to Consider Before Taking Magnesium and Melatonin Together?It’s wise to speak with a healthcare professional before starting any new supplements, alone or in combination.Van der Merwe emphasized that sleep problems can stem from issues that supplements alone won’t fix. Conditions like cardiovascular disease, type 2 diabetes, and depression can affect sleep.If you want to try one or both supplements, a doctor can help determine the best timing for magnesium, melatonin, or a combined product.“Melatonin [should] increase at night,” van der Merwe explained, so it is crucial to take it at the right time. Taking it in the morning can disrupt your internal clock.Even though sleep-support supplements like magnesium and melatonin have grown in popularity, it’s important to consult a professional to see if they will help in your situation.