Head-to-head
Magnesium Glycinate vs Melatonin
Magnesium vs melatonin for sleep: which works better?
The verdict
Magnesium for most people. Melatonin only for timing problems.
These solve different problems. Magnesium calms a wired nervous system so you can wind down. Melatonin shifts your circadian clock — useful for jet lag, shift work, and true phase disorders, not for regular insomnia.
Side by side
Pick magnesium if…
Magnesium GlycinateYou can't wind down, your mind races, you wake up tense. Start with 200–400 mg glycinate 30–60 min before bed.
- Dose
- 300–400 mg
- When
- evening
Pick melatonin if…
MelatoninYou're jet-lagged, on a weird shift, or have a true circadian phase disorder. Use 0.3–0.5 mg — big doses make sleep worse.
- Dose
- 0.3–1 mg
- When
- evening
At a glance
| Magnesium Glycinate | Melatonin | |
|---|---|---|
| Typical dose | 300–400 mg | 0.3–1 mg |
| Best timing | evening | evening |
| Why | Calms the nervous system and supports deeper sleep. | Small dose helps nudge your sleep cycle without grogginess. |
| Tag | goal | goal |
Common questions
Can I take both?
Yes, and they don't interact. Use melatonin only when you need it; magnesium can be nightly.
Why is low-dose melatonin better?
Higher doses (5–10 mg) overshoot physiological levels and cause next-day grogginess without better sleep.
Not sure which you need?
The quiz picks for you. Six questions, 60 seconds, tailored stack.
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