Melatonin and Magnesium are used for many benefits, including improving sleep quality and anti-inflammatory and antioxidant actions. But, of course, these are different supplements, in which Magnesium is a mineral and Melatonin a hormone. So, a common question many people have is if it’s considerably beneficial and safe to take Melatonin and Magnesium together.
To answer this question, we will analyze in this article, using scientific background, if you can take Melatonin and Magnesium, how much you should consume, the potential benefits and side effects of this combination, and how long before bed you should take Magnesium and Melatonin to sleep more soundly.
First things first, let’s understand more clearly what Melatonin and Magnesium are.
What are Melatonin and Magnesium?
Melatonin
Melatonin is a hormone the body generates to control the sleep-wake cycle, known as the circadian rhythm. At night, when it gets dark, the body produces more Melatonin, making us tired. It is believed to assist in regulating the body’s internal clock and is commonly used as a natural sleep aid.
Because of this direct connection to sleep and relaxation, Melatonin supplements can benefit individuals suffering from depression, anxiety, and insomnia. Melatonin is considered safe if taken in the appropriate dosage, but always talk to your doctor before taking any supplement.
Learn More about Melatonin in this previous blog post.
Magnesium
Magnesium is an essential mineral that is crucial to the human body. Magnesium is involved in approximately 300 enzyme reactions related to energy production, protein synthesis, and muscle and nerve function. Furthermore, Magnesium is also used in blood glucose control and blood pressure regulation.
This essential mineral also contributes to the structural development of bones and supports the proper functioning of the immune system.
Magnesium is recommended for people with magnesium deficiency and is often used as a sleep aid because low serum magnesium levels are associated with low-quality sleep and insomnia. Besides that, Magnesium seems to act as an N-methyl-D-aspartate (NMDA) antagonist and a gamma-aminobutyric acid (GABA) agonist, two different types of neurotransmitters in the central nervous system which play crucial roles in neural communication.
NMDA, a subtype of the glutamate receptor family, is involved in excitatory neurotransmission, which generally promotes increased neural activity, alertness, and energy. On the other hand, GABA, as the primary inhibitory neurotransmitter, works to reduce neural activity, promoting relaxation and calmness.
Can I take Magnesium along with Melatonin?
It is generally considered to be safe to take Melatonin with Magnesium, and both of them can help you sleep better.
The action of each is effective, and several studies hint at this, such as:
- The effect of magnesium supplementation on primary insomnia in the elderly: A double-blind placebo-controlled clinical trial
- Effects of Melatonin and/or Magnesium Supplementation on Biomarkers of Inflammation and Oxidative Stress in Women with Polycystic Ovary Syndrome: a Randomized, Double-Blind, Placebo-Controlled Trial
- The Effects of Magnesium – Melatonin – Vit B Complex Supplementation in Treatment of Insomnia
- The Effect of Melatonin, Magnesium, and Zinc on Primary Insomnia in Long-Term Care Facility Residents in Italy: A Double-Blind, Placebo-Controlled Clinical Trial
- Magnesium supplementation improves indicators of low magnesium status and inflammatory stress in adults older than 51 years with poor quality sleep
- Meta-Analysis: Melatonin for the Treatment of Primary Sleep Disorder
Potential Side Effects
Both are generally considered safe when used appropriately. However, they can cause potential side effects, especially when taken in excessive amounts or not used as recommended. Here are some possible side effects for each:
- Magnesium:
- Diarrhea
- Nausea and vomiting
- Abdominal cramping
- Low blood pressure
Notably, these side effects are typically associated with excessive magnesium intake, and most people can safely consume Magnesium within the recommended dosages.
- Melatonin:
- Drowsiness.
- Headaches
- Dizziness
- Nausea
- Grogginess
It is crucial to follow the recommended dosages for Melatonin and Magnesium, as individual responses can vary.
How long before bed to take Magnesium and Melatonin
It is typically recommended to take magnesium and melatonin supplements about 30 minutes to an hour before bedtime for optimal results. This allows time for the supplements to be absorbed and start working in your system, helping you relax and prepare for sleep.
However, individual responses can vary, and each person’s optimal timing may differ.
Disclaimer: The information provided in this article is for informational purposes only and is not intended to serve as a substitute for professional medical advice, diagnosis, or treatment.