Magnesium and melatonin are both popular supplements, especially among people looking to get more shut-eye, 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. Magnesium does affect 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. 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. 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. 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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