Magnesium and melatonin are natural sleep aids that play pivotal roles in sleep regulation. Magnesium is a mineral which aids in calming the nervous system, reducing stress, and managing the production of melatonin. Melatonin, known as the "sleep hormone," directly controls the body's sleep-wake cycle. Both supplements offer individual benefits that can help you sleep and current research suggests combining the two is safe and may have a synergistic effect to enhance overall sleep quality.
Getting a good night’s sleep can sometimes feel elusive which can be incredibly frustrating. Insomnia is thought to affect 30-50% of people at some point in their lives. This means that an increasing number of people are turning to natural sleep supplements like magnesium and melatonin to help improve their sleep quality and duration. But is it safe and effective to take these supplements together? In this article we provide detailed information on the benefits of magnesium and melatonin, and the safety of taking them together - but before dive into this query, let’s explore what each of these supplements is, and how they contribute to better sleep.
What is Magnesium?
Magnesium is a naturally occurring mineral essential for over 300 biochemical reactions in our body. It supports nerve and muscle function, bone health, energy production, and the maintenance of a steady heartbeat. Magnesium is found in various foods, including nuts, spinach, whole grains, and legumes. Despite its presence in many foods, magnesium deficiency is not uncommon due to the depletion of magnesium in our soils, and the consumption of the Western diet which is typically high in proccessed and magnesium-poor ingredients. 
How Magnesium Supports Sleep
Magnesium plays a pivotal role in supporting sleep. Its benefits include:
Neurotransmitter Regulation: Magnesium aids in the regulation of neurotransmitters, which send signals throughout the nervous system and brain. It particularly works on GABA, which has a calming effect on the nervous system, helping to quiet the mind and body. 
Regulation of Melatonin: Magnesium helps control the production of the hormone melatonin, a crucial substance for sleep regulation. Proper melatonin levels signal the body that it's time to sleep. 
Stress Reduction: Magnesium regulates the stress-response system and may help reduce the release of the stress hormone cortisol, which can interfere with a healthy night's sleep. For example, research shows that low magnesium levels can lead to an increased production of adrenocorticotropic hormone, which stimulates the release of cortisol and other stress hormones. 
What is Melatonin?
Melatonin is often referred to as the "sleep hormone," and rightly so. This hormone is produced in your body by the pineal gland in the brain. It is responsible for regulating the body's circadian rhythm (your body's natural cycle that repeats every 24 hours), ensuring that we fall asleep and wake up at the right times. Melatonin production increases when it gets dark, signaling the body to prepare for sleep, and decreases with light, signaling the body to wake up. 
How Melatonin Supports Sleep
Circadian Rhythm Regulation: Melatonin’s primary role is to control the body’s internal clock. It helps signal to the body when it's nighttime and when it's daytime, ensuring proper sleep-wake cycles and overall balance and well-being. Melatonin's effect on circadian rhythm is why it is often recommended for jet lag. A review of studies varying in quality found that overall melatonin supplementation should be considered effective in either preventing or reducing jet lag.  
Antioxidant Properties: Melatonin has antioxidant properties that can offer protection against oxidative stress related diseases. Interestingly, oxidative stress appears to be involved in some sleep disorders, therefore it could be suggested that melatonin may reduce sleep disruption caused by oxidative stress.  
Sleep Duration and Quality: Supplemental melatonin is often used for insomnia and a meta-analysis of randomized controlled trials found that melatonin can help reduce the time it takes to fall asleep, improve sleep quality and total sleep time. 
Magnesium Vs. Melatonin for Sleep
Both magnesium and melatonin play essential roles in sleep, but they work in different ways.
Magnesium: Acts as a calming agent for the nervous system, regulates neurotransmitters, and helps manage stress, indirectly supporting sleep.
- Melatonin: Directly influences the body’s sleep-wake cycle and is the primary hormone responsible for signaling the body when it's time to sleep.
While magnesium has broader roles in the body, including muscle and nerve function, melatonin is more specialized in sleep regulation. For those struggling to maintain regular sleep patterns, melatonin might be more effective for short term use. On the other hand, those facing sleep issues due to anxiety or stress might benefit more from magnesium, which can be taken long term.
Taking Melatonin and Magnesium Together
Yes, melatonin and magnesium can safely be taken together given the fact that there are currently no known interactions between the two. Since they both work to support sleep in different ways, there isn't concern over any compounding effects when they are used simultaneously. For example, on research study tested the combination of taking melatonin, zinc and magnesium in long-term care facility residents struggling with insomnia. Not only did this combination appear to be safe, but also significantly improved their ease of getting to sleep, quality of sleep, and alertness and behavioral integrity the next morning.
If you're considering taking both melatonin and magnesium, start with a low dose and adjust based on your body's reaction. Typically, melatonin is taken about 30 minutes before bedtime, while magnesium can be taken with dinner or right before bed, given its relaxing properties.
NutriRise Magnesium Bisglycinate: Nature’s Ultimate Sleep Aid
NutriRise is a health and wellness brand providing dietary supplements to support the health of your mind, body, and spirit, including our top-selling Magnesium Bisglycinate, used by thousands of happy customers.
Co-founders Basim & Ramsha Mirza started NutriRise in 2016, fuelled by the desire to transform their own health through the power of nutrition and ancient wisdom. NutriRise is now backed by a world-class team of researchers, chemists, biologists, doctors, and nutritionists. Every supplement we provide is produced in the USA in a CGMP-certified facility for unparalleled safety, purity, and quality.
At NutriRise, we ensure the quality and effectiveness of our Magnesium Bisglycinate by rigorous third-party testing. This stringent protocol helps us guarantee that the daily Magnesium supplement we offer is of the highest standard.
We also ensure you're getting the most bioavailable and effective form of Magnesium Glycinate through a patented chelation process that binds magnesium to glycine to ensure efficacy and maximum results. This delivers the perfect amount of highly absorbable magnesium for a more restful sleep, reduced anxiety, muscle health and more.
Finally, we go beyond just creating and selling products; at NutriRise, we care deeply about the customer experience too. Through our efficient delivery system, we ensure your Magnesium Bisglycinate reaches you in perfect condition. By choosing NutriRise, you can trust in the quality and potency of each product, from our meticulous production processes to its arrival at your doorstep.
Key points on taking magnesium and melatonin together
Magnesium is an essential mineral supporting hundreds of bodily functions, including calming the nervous system and aiding in better sleep quality through neurotransmitter and melatonin production management.
Melatonin is a hormone naturally produced in the pineal gland that regulates the body's circadian rhythm, dictating your sleep cycle. Another one of the benefits of melatonin is its ability to reduce oxidative stress, thanks to its antioxidant properties.
Individually, magnesium may benefit sleep problems by reducing stress and calming the nervous system, while melatonin helps directly signal the body's readiness for sleep.
It is generally considered safe to take both magnesium and melatonin together to improve your sleep, according to research.
When considering both supplements, it's recommended to start with low doses, pay attention to timing (your dose of melatonin should be taken about 30 minutes before bedtime and magnesium either with dinner or before bed), and always consult with a healthcare professional before adding new supplements to your regime.
Note: This article is for informational purposes only and not intended for use as medical advice. Always consult your health care provider before starting any new dietary supplement for sleep support to ensure safety and efficacy.