Can You Take Magnesium Glycinate and Melatonin for Sleep?

Melatonin vs Magnesium Glycinate for Sleep

So what’s the difference between these two nutrients, and which one is more effective for improving your sleep? Melatonin is a hormone, while magnesium is a mineral; that’s the main difference between these two nutrients.

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As for the question of which is more effective for sleep, there is no definitive answer. But that's only because both can be incredibly effective for improving sleep quality. Magnesium plays a role in relaxing you physically. It relaxes the muscles and can help your body lie at rest more effectively so that you don’t need to wake up quite so often.

On the other hand, melatonin can help signal to the brain that it’s time to go to sleep. Together, these nutrients can work to relax your body and prepare your brain for sleep.

Check out the informative video presentation below by Dr. LeGrand, where he compares Melatonin and Magnesium Glycinate for improving sleep.

Can You Take Melatonin and Magnesium Glycinate Together?

The simple and short answer to this question is yes. Magnesium and melatonin often work very well together and don’t cause any interactions with one another. So the question becomes one of the benefits of taking these nutrients together. After all, if you are taking one, why would you need the other?

One of the benefits of taking magnesium and melatonin together is that they help you fall asleep faster. They can reduce your overall sleep latency significantly which is a problem that many Americans have.

Taking these nutrients together is also beneficial because each provides its own unique health benefits. For instance, magnesium helps regulate blood sugar levels, can lower blood pressure, and is pivotal to hundreds of chemical reactions in the human body.

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Melatonin is important because it helps you fall asleep, may influence the release and production of other important neurotransmitters in the brain, and can have a significant impact on physical energy levels and mood.

When taken together, most leading medical authorities have found that melatonin and magnesium are safe. The PubMed staff even conducted a study in which they added zinc to the mix of melatonin and magnesium. Take a look at what they found at the end of the study:

"The administration of nightly melatonin, magnesium, and zinc appears to improve the quality of sleep and the quality of life in long-term care facility residents with primary insomnia."

So not only is this combination safe, but it can even have a beneficial impact on sleep disorders like insomnia.

Dr. Michael Breus, a clinical psychologist and sleep specialist, notes that both melatonin and magnesium have roles in sleep regulation but act through different mechanisms. He suggests that "Magnesium helps calm the nervous system and relax muscles, while melatonin regulates the timing of sleep," which is why they work so well together for many individuals.

How Much Magnesium and Melatonin Should I Take for Sleep?

Now that you know that magnesium and melatonin are safe to take together and have a semblance of what kind of benefits they offer, you are probably wondering how much of each nutrient you need to get a good night’s sleep.

The dosages can vary depending on your individual health status, age, body composition, and other factors but there is a general consensus of how much of each nutrient is needed and safe for improved sleep.

For instance, the Sleep Foundation recommends that you take about 1-5 milligrams of melatonin about half an hour before bed for the best results. They also state that most people will need about 350 milligrams of magnesium per day to reduce their risk of sleep disorders and general difficulty with sleep.