🕷️ Crawler Inspector

URL Lookup

Direct Parameter Lookup

Raw Queries and Responses

1. Shard Calculation

Query:

Response:

Calculated Shard: 184 (from laksa028)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa184.int.ahrefs:8124/' \
  -H 'Content-Type: text/plain' \
  -H 'X-ClickHouse-Database: crawler3' \
  -H 'Authorization: Basic YXBpOg==' \
  -d 'SELECT getAhrefsURLFromUnparsed(src_unparsed) AS found_url, ifNull(toUnixTimestamp(download_stamp), 0) AS crawl_time, ifNull(toUnixTimestamp(props_url_first_seen), 0) AS first_indexed_time, download_http_code AS http_code, src_unparsed AS src_unparsed, src_root_hash AS src_root_hash, history_drop_reason AS history_drop_reason, meta_title AS meta_title, meta_descriptions AS meta_descriptions, attrs_boilerpipe_text AS attrs_boilerpipe_text, attrs_markdown AS attrs_markdown, attrs_readable_markdown AS attrs_readable_markdown, meta_canonical AS meta_canonical, ml_categories_json AS ml_categories_json, ml_types_json AS ml_types_json, ml_intent_types_json AS ml_intent_types_json, meta_language AS meta_language, attrs_author AS attrs_author, ifNull(toUnixTimestamp(attrs_publish_time), 0) AS attrs_publish_time, ifNull(toUnixTimestamp(attrs_original_publish_time), 0) AS attrs_original_publish_time, ifNull(attrs_is_republished, 0) AS attrs_is_republished, ifNull(attrs_nr_words, 0) AS attrs_nr_words, ifNull(attrs_boilerpipe_nr_words, 0) AS attrs_boilerpipe_nr_words, ifNull(body_ext_links_number, 0) AS body_ext_links_number, ifNull(body_int_links_number, 0) AS body_int_links_number, ifNull(meta_nofollow, 0) AS meta_nofollow, ifNull(meta_noarchive, 0) AS meta_noarchive, ifNull(props_was_rendered, 0) AS props_was_rendered, ifNull(src_redirect, \'\') AS src_redirect, ifNull(download_time_msec, 0) AS download_time_msec, ifNull(download_ttfb_msec, 0) AS download_ttfb_msec, ifNull(download_size, 0) AS download_size FROM crawler3.page_info_local FINAL PREWHERE (src_root_hash, src_unparsed) IN ((getAhrefsRootHashFromUnparsed(getAhrefsUnparsedNoserviceFromURL(\'https://www.health.com/taking-magnesium-and-melatonin-for-sleep-11927656\')), getAhrefsUnparsedNoserviceFromURL(\'https://www.health.com/taking-magnesium-and-melatonin-for-sleep-11927656\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/www.health.com\/taking-magnesium-and-melatonin-for-sleep-11927656","crawl_time":1776789704,"first_indexed_time":1773771884,"http_code":200,"src_unparsed":"com,health!www,\/taking-magnesium-and-melatonin-for-sleep-11927656 s443","src_root_hash":"6971905794743949984","history_drop_reason":null,"meta_title":"What Happens When You Take Magnesium and Melatonin for Sleep","meta_descriptions":["Melatonin supplements are a common solution for people who may struggle with insomnia. Taking magnesium supplements may help melatonin work more effectively."],"attrs_boilerpipe_text":"Magnesium and melatonin are both popular supplements among people looking to get more shuteye—but can combining them improve your sleep? It's possible. Some research shows a joint magnesium-melatonin supplement may improve sleep quality, but more high-quality, large-scale studies are needed to confirm this.\nResearch on taking magnesium and melatonin together is limited, but some studies suggest it may help certain people sleep better.\nOne study looking at magnesium and melatonin co-supplementation in women with polycystic ovary syndrome (PCOS) found that taking the two supplements together had \"beneficial effects on sleep quality.\"\nIn another study, taking a combined magnesium and melatonin supplement for four weeks helped people with sleep disturbances slightly improve their sleep quality.\nThe mechanisms here aren't totally clear, but the way magnesium and melatonin interact may indirectly promote sleep.\n\"Magnesium does have an effect on melatonin levels,\"\nMarie van der Merwe, PhD\n, coordinator of the applied physiology and nutrition doctoral program at the University of Memphis, told \nHealth\n. “The amount of magnesium you have can affect how well you synthesize melatonin.”\nBut you may not need to take the supplements at the same time to reap their benefits, said van der Merwe, who suggested it's fine to take a magnesium supplement in the morning and melatonin before bed.\nThe gist: There could be a connection between magnesium, melatonin, and sleep, but more research is needed for confirmation.\nMagnesium is an essential mineral that helps regulate nerve and muscle function, blood pressure, and blood sugar levels, and is involved in the production of bone, protein, and DNA.\nIt's also become a popular supplement used to support sleep—but it doesn't come without risks.\nBenefits of Magnesium for Sleep\nSome research has found an association between magnesium supplementation and sleep by:\nImproving sleep quality:\nGetting enough magnesium through diet or supplementation\nmay help improve sleep quality\nand anxiety in people with a deficiency.\nRelieving muscle tension:\nMagnesium can help relax muscles and reduce tension, contributing to better sleep.\nRisks of Magnesium for Sleep\nUsing magnesium for sleep hasn't been well studied. Additionally, supplements aren't regulated by the FDA for safety and effectiveness, and come with their own set of risks when used. When using magnesium for sleep, it might:\nTake longer to start working:\nIt\nmight take several weeks\nbefore you start to see improvements with sleep from magnesium.\nCause unpleasant side effects:\nTaking higher doses of magnesium can lead to diarrhea, nausea, and abdominal cramping.\nInteract with other medications:\nWhen taken with magnesium, some medications may become less effective, or cause additional side effects. Check in with your doctor about potential interactions before starting a new supplement or medication.\nMelatonin is a popular supplement to help with sleep—but it's actually a hormone your body naturally produces to regulate when you fall sleep and wake up each day.\n“Melatonin is in charge of running the [internal] clock, and it really is important for regulating your circadian rhythms,” van der Merwe said.\nBenefits of Melatonin for Sleep\nWorks as-needed:\nUnlike magnesium, melatonin tends to work as soon as you take it, making it helpful for the occasional sleepless night.\nMay help you fall asleep faster\n: Research shows melatonin helped some people fall asleep about nine minutes faster with a 2-milligram dose compared to placebo.\nSupports sleep timing issues\n: Melatonin may help shift workers, those with jet lag, or people with sleep timing issues regulate their sleep patterns.\nRisks of Melatonin for Sleep\nThough melatonin can help some people who are having a hard time getting their sleep schedule on track, it can’t fix all sleep disorders that may be caused by other issues, van der Merwe said. Melatonin supplements also carry their own risks, as they're not regulated by the FDA.\nLong-term effects of melatonin are unclear:\nThere's not enough long-term safety data on melatonin for sleep disorders.\nMay interact with other medications:\nMelatonin can interact with certain medications, including antibiotics, antidepressants, and birth control pills.\nCarries risks for certain groups:\nMelatonin is not recommended for children or those with dementia; it should also be used with caution by people who have seizures or those on blood thinners.\nIt’s best to speak with a healthcare provider, such as a primary care physician, before trying any new supplements or supplement combinations, including magnesium and melatonin.\nVan der Merwe noted that sleep issues may be caused by something supplementation won’t fix. Difficulty sleeping has been linked to cardiovascular disease, type 2 diabetes, depression, and other health conditions.\nIf you're still interested in trying one or both supplements, your doctor can help you assess the best time of day to take a magnesium supplement, a melatonin supplement, or one that combines both.\n“Melatonin [should] get increased at nighttime,” van der Merwe explained, so you need to take the supplement “at a very specific time during the day. If you take melatonin in the morning, you screw up the whole [internal] clock.”\nThough supplements said to support sleep, like magnesium and melatonin, have become popular in recent years, it’s ultimately worth checking with someone before you take them to establish whether they may help you.\n“It’s important for people to realize it’s not a sleeping pill,” van der Merwe said. “You’re affecting the intrinsic machinery of your body—you’re slowly tuning it to function optimally—so it really is important for people to reflect on what might be the issue.”","attrs_markdown":"\n\n[Skip to content](https:\/\/www.health.com\/taking-magnesium-and-melatonin-for-sleep-11927656#main)\n\n[Health](https:\/\/www.health.com\/)\n\n- Please fill out this field.\n- [Newsletters](https:\/\/www.health.com\/taking-magnesium-and-melatonin-for-sleep-11927656)\n\nPlease fill out this field.\n\n- [News](https:\/\/www.health.com\/news)\n  News\n  \n  - [Recalls and Food Safety](https:\/\/www.health.com\/food-safety-7378186)\n  - 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[View All](https:\/\/www.health.com\/diseases-conditions)\n- [Nutrition](https:\/\/www.health.com\/nutrition)\n  - [Eat Well](https:\/\/www.health.com\/eat-well-6951509)\n  - [Nutrition Basics](https:\/\/www.health.com\/nutrition-basics-6951511)\n  - [Vitamins and Supplements](https:\/\/www.health.com\/nutrition\/vitamins-supplements)\n  - [View All](https:\/\/www.health.com\/nutrition)\n- [Wellness](https:\/\/www.health.com\/wellness)\n  - [Mental Health](https:\/\/www.health.com\/mental-health-6951502)\n  - [Fitness](https:\/\/www.health.com\/fitness)\n  - [Skincare](https:\/\/www.health.com\/beauty\/skincare)\n  - [Sexual Health](https:\/\/www.health.com\/sexual-health-8422429)\n  - [View All](https:\/\/www.health.com\/wellness)\n- [What to Buy](https:\/\/www.health.com\/what-to-buy-6951517)\n  - [Nutrition & Supplements](https:\/\/www.health.com\/nutritional-supplements-6951520)\n  - [Oral & Dental Care](https:\/\/www.health.com\/oral-and-dental-products-6951524)\n  - [Sleep Products](https:\/\/www.health.com\/sleep-products-and-reviews-6951528)\n  - [Over the Counter](https:\/\/www.health.com\/over-the-counter-products-8651366)\n  - [Skincare](https:\/\/www.health.com\/skincare-products-6951522)\n  - [View All](https:\/\/www.health.com\/what-to-buy-6951517)\n\n[About Us](https:\/\/www.health.com\/about-us-8415145)\n\n- [Editorial Process](https:\/\/www.health.com\/health-com-s-editorial-process-5224046)\n- [Medical Expert Board](https:\/\/www.health.com\/health-com-s-medical-expert-board-5224047)\n- [Testing and Vetting Products](https:\/\/www.health.com\/how-health-com-test-products-5224057)\n\n- Top Stories\n- [High-Calcium Foods to Try](https:\/\/www.health.com\/foods-with-more-calcium-than-glass-of-milk-11948497)\n- [Healthy Drinks for Weight Loss](https:\/\/www.health.com\/drinks-for-weight-loss-that-arent-water-11948874)\n- [Oatmeal's Impact on Blood Sugar](https:\/\/www.health.com\/oatmeal-blood-sugar-effects-11943396)\n- [Functional Drinks for Gut Health](https:\/\/www.health.com\/functional-drinks-for-gut-health-11936849)\n\n# What Happens When You Take Magnesium and Melatonin for Sleep\nBy [Health Editorial Team](https:\/\/www.health.com\/health-editorial-team-5270189)\n\nPublished on March 17, 2026\n\nFact checked by\n\n[Nick Blackmer](https:\/\/www.health.com\/nick-blackmer-6748734)\n\n![Nick Blackmer, MLIS]()\n\n![Nick Blackmer, MLIS](https:\/\/www.health.com\/thmb\/KQnQ6M6Ppkva4wB5OisAQd4nio8=\/200x200\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/untitled-5582-Edit-d19315b04e5a4b7e85ec15100d87de46.jpg)\n\nFact checked by [Nick Blackmer](https:\/\/www.health.com\/nick-blackmer-6748734)\n\nNick Blackmer is a librarian, fact-checker, and researcher with more than 20 years of experience in consumer-facing health and wellness content.\n\n[health's fact checking process](https:\/\/www.health.com\/health-com-s-editorial-process-5224046#toc-fact-checkers-maintain-our-editorial-standards)\n\nClose\n\n![Person holding several pills and a glass of water on a wooden table.](https:\/\/www.health.com\/thmb\/zZoXRqOfVehDfBZJCX07rCNZB48=\/1500x0\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/Health-GettyImages-1295017414-b004a1a3ffcd457a82226be4aaabd4a4.png)\n\n![Person holding several pills and a glass of water on a wooden table.](https:\/\/www.health.com\/thmb\/zZoXRqOfVehDfBZJCX07rCNZB48=\/1500x0\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/Health-GettyImages-1295017414-b004a1a3ffcd457a82226be4aaabd4a4.png)\n\nMagnesium may have an effect on your body's ability to synthesize melatonin, but more research is needed.\n\nNutthaseth Vanchaichana \/ Getty Images\n\n- Magnesium and melatonin may help support better sleep—magnesium improves muscle relaxation and melatonin regulates sleep timing.\n- Though both may be beneficial for sleep, there's very limited research on their combined effects.\n- Consult a healthcare professional before combining supplements to ensure safety.\n\nMagnesium and melatonin are both popular supplements among people looking to get more shuteye—but can combining them improve your sleep? It's possible. Some research shows a joint magnesium-melatonin supplement may improve sleep quality, but more high-quality, large-scale studies are needed to confirm this.\n\n## Combining Magnesium and Melatonin to Support Sleep\nResearch on taking magnesium and melatonin together is limited, but some studies suggest it may help certain people sleep better.\n\nOne study looking at magnesium and melatonin co-supplementation in women with polycystic ovary syndrome (PCOS) found that taking the two supplements together had \"beneficial effects on sleep quality.\" In another study, taking a combined magnesium and melatonin supplement for four weeks helped people with sleep disturbances slightly improve their sleep quality.\n\nThe mechanisms here aren't totally clear, but the way magnesium and melatonin interact may indirectly promote sleep.\n\n\"Magnesium does have an effect on melatonin levels,\" [Marie van der Merwe, PhD](https:\/\/www.memphis.edu\/healthsciences\/about\/faculty\/marievandermerwe.php), coordinator of the applied physiology and nutrition doctoral program at the University of Memphis, told *Health*. “The amount of magnesium you have can affect how well you synthesize melatonin.”\n\nBut you may not need to take the supplements at the same time to reap their benefits, said van der Merwe, who suggested it's fine to take a magnesium supplement in the morning and melatonin before bed.\n\nThe gist: There could be a connection between magnesium, melatonin, and sleep, but more research is needed for confirmation.\n\n## Magnesium and Sleep\nMagnesium is an essential mineral that helps regulate nerve and muscle function, blood pressure, and blood sugar levels, and is involved in the production of bone, protein, and DNA. It's also become a popular supplement used to support sleep—but it doesn't come without risks.\n\n### Benefits of Magnesium for Sleep\nSome research has found an association between magnesium supplementation and sleep by:\n\n- **Improving sleep quality:** Getting enough magnesium through diet or supplementation [may help improve sleep quality](https:\/\/www.health.com\/magnesium-drink-before-bed-11920427) and anxiety in people with a deficiency.\n- **Relieving muscle tension:** Magnesium can help relax muscles and reduce tension, contributing to better sleep.\n### Risks of Magnesium for Sleep\nUsing magnesium for sleep hasn't been well studied. Additionally, supplements aren't regulated by the FDA for safety and effectiveness, and come with their own set of risks when used. When using magnesium for sleep, it might:\n\n- **Take longer to start working:** It [might take several weeks](https:\/\/www.health.com\/how-long-magnesium-takes-to-work-for-sleep-11868262) before you start to see improvements with sleep from magnesium.\n- **Cause unpleasant side effects:** Taking higher doses of magnesium can lead to diarrhea, nausea, and abdominal cramping.\n- **Interact with other medications:** When taken with magnesium, some medications may become less effective, or cause additional side effects. Check in with your doctor about potential interactions before starting a new supplement or medication.\n## Melatonin and Sleep\nMelatonin is a popular supplement to help with sleep—but it's actually a hormone your body naturally produces to regulate when you fall sleep and wake up each day. “Melatonin is in charge of running the \\[internal\\] clock, and it really is important for regulating your circadian rhythms,” van der Merwe said.\n\n### Benefits of Melatonin for Sleep\n- **Works as-needed:** Unlike magnesium, melatonin tends to work as soon as you take it, making it helpful for the occasional sleepless night.\n- **May help you fall asleep faster**: Research shows melatonin helped some people fall asleep about nine minutes faster with a 2-milligram dose compared to placebo.\n- **Supports sleep timing issues**: Melatonin may help shift workers, those with jet lag, or people with sleep timing issues regulate their sleep patterns.\n### Risks of Melatonin for Sleep\nThough melatonin can help some people who are having a hard time getting their sleep schedule on track, it can’t fix all sleep disorders that may be caused by other issues, van der Merwe said. Melatonin supplements also carry their own risks, as they're not regulated by the FDA.\n\n- **Long-term effects of melatonin are unclear:** There's not enough long-term safety data on melatonin for sleep disorders.\n- **May interact with other medications:** Melatonin can interact with certain medications, including antibiotics, antidepressants, and birth control pills.\n- **Carries risks for certain groups:** Melatonin is not recommended for children or those with dementia; it should also be used with caution by people who have seizures or those on blood thinners.\n## What to Consider Before Taking Magnesium and Melatonin Together\nIt’s best to speak with a healthcare provider, such as a primary care physician, before trying any new supplements or supplement combinations, including magnesium and melatonin.\n\nVan der Merwe noted that sleep issues may be caused by something supplementation won’t fix. Difficulty sleeping has been linked to cardiovascular disease, type 2 diabetes, depression, and other health conditions.\n\nIf you're still interested in trying one or both supplements, your doctor can help you assess the best time of day to take a magnesium supplement, a melatonin supplement, or one that combines both.\n\n“Melatonin \\[should\\] get increased at nighttime,” van der Merwe explained, so you need to take the supplement “at a very specific time during the day. If you take melatonin in the morning, you screw up the whole \\[internal\\] clock.”\n\nThough supplements said to support sleep, like magnesium and melatonin, have become popular in recent years, it’s ultimately worth checking with someone before you take them to establish whether they may help you.\n\n“It’s important for people to realize it’s not a sleeping pill,” van der Merwe said. “You’re affecting the intrinsic machinery of your body—you’re slowly tuning it to function optimally—so it really is important for people to reflect on what might be the issue.”\n\nRead more:\n\n- [Wellness](https:\/\/www.health.com\/wellness)\n- [Nutrition](https:\/\/www.health.com\/nutrition)\n- [Vitamins and Supplements](https:\/\/www.health.com\/nutrition\/vitamins-supplements)\n\nWas this page helpful?\n\nThanks for your feedback\\!\n\nTell us why\\!\n\nOther\n\n12 Sources\n\nHealth.com uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our [editorial process](https:\/\/www.health.com\/health-com-s-editorial-process-5224046) to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.\n\n1. Alizadeh M, Karandish M, Asghari Jafarabadi M, et al. [Metabolic and hormonal effects of melatonin and\/or magnesium supplementation in women with polycystic ovary syndrome: a randomized, double-blind, placebo-controlled trial](https:\/\/doi.org\/10.1186\/s12986-021-00586-9). *Nutr Metab (Lond)*. 2021;18(1):57. Published 2021 Jun 6. doi:10.1186\/s12986-021-00586-9\n2. Carlos RM, Matias CN, Cavaca ML, et al. [The effects of melatonin and magnesium in a novel supplement delivery system on sleep scores, body composition and metabolism in otherwise healthy individuals with sleep disturbances](https:\/\/doi.org\/10.1080\/07420528.2024.2353225). *Chronobiol Int*. 2024;41(6):817-828. doi:10.1080\/07420528.2024.2353225\n3. National Institutes of Health Office of Dietary Supplements. [Magnesium: fact sheet for health professionals](https:\/\/ods.od.nih.gov\/factsheets\/Magnesium-HealthProfessional\/).\n4. Rawji A, Peltier MR, Mourtzanakis K, et al. [Examining the Effects of Supplemental Magnesium on Self-Reported Anxiety and Sleep Quality: A Systematic Review](https:\/\/doi.org\/10.7759\/cureus.59317). *Cureus*. 2024;16(4):e59317. Published 2024 Apr 29. doi:10.7759\/cureus.59317\n5. Arab A, Rafie N, Amani R, Shirani F. [The Role of Magnesium in Sleep Health: a Systematic Review of Available Literature](https:\/\/doi.org\/10.1007\/s12011-022-03162-1). *Biol Trace Elem Res*. 2023;201(1):121-128. doi:10.1007\/s12011-022-03162-1\n6. Zhang Y, Chen C, Lu L, et al. [Association of magnesium intake with sleep duration and sleep quality: findings from the CARDIA study](https:\/\/doi.org\/10.1093\/sleep\/zsab276). *Sleep*. 2022;45(4):zsab276. doi:10.1093\/sleep\/zsab276\n7. National Institutes of Health Office of Dietary Supplements. [Magnesium](https:\/\/ods.od.nih.gov\/factsheets\/Magnesium-HealthProfessional\/).\n8. National Center for Complementary and Integrative Health. [Melatonin: what you need to know](https:\/\/www.nccih.nih.gov\/health\/melatonin-what-you-need-to-know).\n9. Cruz-Sanabria F, Bruno S, Crippa A, et al. [Optimizing the time and dose of melatonin as a sleep-promoting drug: A systematic review of randomized controlled trials and dose-response meta-analysis](https:\/\/doi.org\/10.1111\/jpi.12985). *J Pineal Res*. 2024;76(5):e12985. doi:10.1111\/jpi.12985\n10. Sateia MJ, Buysse DJ, Krystal AD, et al. [Clinical practice guideline for the pharmacologic treatment of chronic insomnia in adults: An American Academy of Sleep Medicine clinical practice guideline](https:\/\/doi.org\/10.5664\/jcsm.6470). *J Clin Sleep Med*. 2017;13(2):307-349. Published 2017 Feb 15. doi:10.5664\/jcsm.6470\n11. Givler D, Givler A, Luther PM, et al. [Chronic administration of melatonin: Physiological and clinical considerations](https:\/\/doi.org\/10.3390\/neurolint15010031). *Neurol Int*. 2023;15(1):518-533. Published 2023 Mar 15. doi:10.3390\/neurolint15010031\n12. Centers for Disease Control and Prevention. [Sleep and chronic disease](https:\/\/www.cdc.gov\/sleep\/about_sleep\/chronic_disease.html).\n\n## Related Articles\n[![Soft focus of bottle of sleep supplements and glass of water placed on bedside table with a woman sleeping in bed behind.]() ![Soft focus of bottle of sleep supplements and glass of water placed on bedside table with a woman sleeping in bed behind.](https:\/\/www.health.com\/thmb\/EAxJxr_GGqw7Ra2mCuhYmTXQkKQ=\/282x188\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/Health-GettyImages-1363456479-961061bb834741d58bff5161986a4dd0.jpg) Melatonin vs. Magnesium: Which One Is Better for Sleep?](https:\/\/www.health.com\/melatonin-vs-magnesium-for-sleep-11681211)\n\n[![Person sitting near a lamp holding a mug appearing to drink or enjoy a beverage]() ![Person sitting near a lamp holding a mug appearing to drink or enjoy a beverage](https:\/\/www.health.com\/thmb\/l3msjhbr_6Dz3nd4ItMVi4nqY3g=\/282x188\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/Health-GettyImages-MagnesiumDrink-09fc72bac5e449009e68ee66872e432c.jpg) Do Magnesium Sleep Drinks Really Work? What the Science Says](https:\/\/www.health.com\/magnesium-drink-before-bed-11920427)\n\n[![A person taking a supplement in bed]() ![A person taking a supplement in bed](https:\/\/www.health.com\/thmb\/3RP7kCAD27SFFhF1uo0so4R4pFs=\/282x188\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/Health-GettyImages-1422103897-9d699129bc6347df84a7a3ef3bad27ed.jpg) How Long Does Magnesium Take to Work for Sleep?](https:\/\/www.health.com\/how-long-magnesium-takes-to-work-for-sleep-11868262)\n\n[![A person holding a glass of water and a few pills while resting on a couch]() ![A person holding a glass of water and a few pills while resting on a couch](https:\/\/www.health.com\/thmb\/gxMOhiNzf3Rr4wpJ4YBuMtYklCs=\/282x188\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/Health-GettyImages-1405623918-20db817cece34bbc92b65526dfb8290e.jpg) What Happens When You Take Vitamin D Before Bed?](https:\/\/www.health.com\/taking-vitamin-d-before-bed-sleep-effects-11916916)\n\n[![A person holds two supplements to take]() ![A person holds two supplements to take](https:\/\/www.health.com\/thmb\/8Vt8Snw0HfsG2INOgpjYeHAnK10=\/282x188\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/Health-GettyImages-1879941178-9f92769ccc17427dadd815a6326e05a1.jpg) What Happens When You Take Magnesium and Vitamin D Together?](https:\/\/www.health.com\/magnesium-and-vitamin-d-11865703)\n\n[![Benefits of Magnesium Photo Composite]() ![Benefits of Magnesium Photo Composite](https:\/\/www.health.com\/thmb\/jljsQb2Qp3ksfSGyQK8uYqV3DGQ=\/282x188\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/Health-Bullets-Health-Benefits-of-Magnesium-purple-horiz-corrected-lh-bcf388f60b2b4640bb9a77153e138bf2.jpg) What Happens to Your Body When You Add Magnesium to Your Diet](https:\/\/www.health.com\/magnesium-effects-on-the-body-11846454)\n\n[![a hand holds different supplement capsules over the two pill bottles on a wood counter]() ![a hand holds different supplement capsules over the two pill bottles on a wood counter](https:\/\/www.health.com\/thmb\/VX3KyGMh1tEEuH17GyuOHNECvWg=\/282x188\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/Health-GettyImages-2239215264-c679f0a3b81d4c3b845e63ec734c8f5f.jpg) What Happens When You Take Magnesium and Potassium Together?](https:\/\/www.health.com\/magnesium-and-potassium-11867057)\n\n[![Patient holding pills and a glass of water in bed focus on hands and medication]() ![Patient holding pills and a glass of water in bed focus on hands and medication](https:\/\/www.health.com\/thmb\/9Hqugfa4fTeMvq0YKd0IpsnCipc=\/282x188\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/Health-GettyImages-2240164374-706292c2a988491687c3121e0068dcd7.jpg) Magnesium vs. Zinc: Which Is Better for Helping You Fall and Stay Asleep?](https:\/\/www.health.com\/magnesium-vs-zinc-for-sleep-11901909)\n\n[![A person holding two supplements]() ![A person holding two supplements](https:\/\/www.health.com\/thmb\/jmLOjEzkU-p90Ao5RapDOmdRxRM=\/282x188\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/Health-GettyImages-1273868485-3c542407b5c4411fa79a5ba995834fef.jpg) What Happens When You Take Iron and Magnesium Together?](https:\/\/www.health.com\/can-you-take-iron-and-magnesium-together-11865702)\n\n[![A person takes two supplements]() ![A person takes two supplements](https:\/\/www.health.com\/thmb\/Dl_enHNrwo-OB8GX1gHnOHGMlNI=\/282x188\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/Health-GettyImages-2162209439-66cffb180fc1496c8ee1da7f83ede10b.jpg) What Happens When You Take Vitamin B12 and Magnesium Together?](https:\/\/www.health.com\/can-you-take-vitamin-b12-and-magnesium-together-11855259)\n\n[![A woman sits in her bed in the morning light, massaging her feet]() ![A woman sits in her bed in the morning light, massaging her feet](https:\/\/www.health.com\/thmb\/IS5eeyl0icOPwgB6hVbfCCtTZtg=\/282x188\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/Health-GettyImages-1646566639-c648676eec064d2aba8fd186799116b5.jpg) Should You Use Magnesium Oil on Your Feet?](https:\/\/www.health.com\/magnesium-oil-on-feet-11733764)\n\n[![A closeup of red gummy candies]() ![A closeup of red gummy candies](https:\/\/www.health.com\/thmb\/aRVWu6SEL9s8Iv5k36WkW_1T5Cw=\/282x188\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/Health-GettyImages-1823725156-12cb6cb495264da798d6d4ef46c60585.jpg) Does Taking Melatonin Increase Your Risk of Heart Problems?](https:\/\/www.health.com\/melatonin-use-linked-to-heart-health-issues-11849111)\n\n[![Young woman taking supplements on a couch]() ![Young woman taking supplements on a couch](https:\/\/www.health.com\/thmb\/jsrmkr3dTUWSwPUW4hyuIfP0Xe4=\/282x188\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/Health-ltheanineandmagnesium-GettyImages-1135088881-ab857aa8876147af9364bc22e7419664.jpg) Can You Take L-Theanine and Magnesium Together?](https:\/\/www.health.com\/l-theanine-and-magnesium-8639718)\n\n[![Black woman sleeping in her bed at night]() ![Black woman sleeping in her bed at night](https:\/\/www.health.com\/thmb\/HdabMFUcdAaJ3SuNp-mE9PJWKgI=\/282x188\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/GettyImages-1356524708-3ad853fd85434c0f8b8bc224323ce0a1.jpg) Benefits of Melatonin for Sleep Disorders and Jet Lag](https:\/\/www.health.com\/melatonin-7488235)\n\n[![A hand holding a variety of pills another hand picking one]() ![A hand holding a variety of pills another hand picking one](https:\/\/www.health.com\/thmb\/-L6M8klpsJQ5UYS2AuHIqosh6yo=\/282x188\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/Health-GettyImages-1450382928-43d2039c8e944611873fb584d9caec0e.jpg) 3 Common Supplements That Could Be Ruining Your Sleep](https:\/\/www.health.com\/common-supplements-ruining-your-sleep-11855439)\n\n[![A young woman taking supplements for insomnia before bed]() ![A young woman taking supplements for insomnia before bed](https:\/\/www.health.com\/thmb\/AL16oVzE8wZrGBTUn4zEmdUb3d4=\/282x188\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/Health-GettyImages-SupplementsForInsomnia-487facc86cf445e08b6d1d78d38fbccd.jpg) 11 Supplements To Help You Get Your Best Night's Sleep](https:\/\/www.health.com\/supplements-for-sleep-8777079)\n\n[Health](https:\/\/www.health.com\/)\n\n[Newsletters](https:\/\/www.health.com\/taking-magnesium-and-melatonin-for-sleep-11927656)\n\nFollow Us\n\n- [News](https:\/\/www.health.com\/news)\n- [Conditions A-Z](https:\/\/www.health.com\/diseases-conditions)\n- [Nutrition](https:\/\/www.health.com\/nutrition)\n- [Wellness](https:\/\/www.health.com\/wellness)\n\n- [About Us](https:\/\/www.health.com\/about-us-8415145)\n- [Medical Expert Board](https:\/\/www.health.com\/health-com-s-medical-expert-board-5224047)\n- [Editorial Process](https:\/\/www.health.com\/health-com-s-editorial-process-5224046)\n- [Privacy Policy](https:\/\/www.people.inc\/brands-privacy)\n- [Product Vetting](https:\/\/www.health.com\/how-health-com-test-products-5224057)\n- [Terms of Service](https:\/\/www.people.inc\/brands-termsofservice)\n- [Careers](https:\/\/www.people.inc\/careers)\n- [Advertise](https:\/\/www.people.inc\/advertising)\n- [Contact](https:\/\/www.health.com\/about-us-8415145#toc-contact-us)\n\n*Health's* content is for informational and educational purposes only. Our website is not intended to be a substitute for professional medical advice, diagnosis, or treatment.\n\n*Health* is part of the [People Inc.](https:\/\/www.people.inc\/) publishing family.\n\nNewsletter Sign Up\n\nNewsletter Sign Up","attrs_readable_markdown":"Magnesium and melatonin are both popular supplements among people looking to get more shuteye—but can combining them improve your sleep? It's possible. Some research shows a joint magnesium-melatonin supplement may improve sleep quality, but more high-quality, large-scale studies are needed to confirm this.\n\nResearch on taking magnesium and melatonin together is limited, but some studies suggest it may help certain people sleep better.\n\nOne study looking at magnesium and melatonin co-supplementation in women with polycystic ovary syndrome (PCOS) found that taking the two supplements together had \"beneficial effects on sleep quality.\" In another study, taking a combined magnesium and melatonin supplement for four weeks helped people with sleep disturbances slightly improve their sleep quality.\n\nThe mechanisms here aren't totally clear, but the way magnesium and melatonin interact may indirectly promote sleep.\n\n\"Magnesium does have an effect on melatonin levels,\" [Marie van der Merwe, PhD](https:\/\/www.memphis.edu\/healthsciences\/about\/faculty\/marievandermerwe.php), coordinator of the applied physiology and nutrition doctoral program at the University of Memphis, told *Health*. “The amount of magnesium you have can affect how well you synthesize melatonin.”\n\nBut you may not need to take the supplements at the same time to reap their benefits, said van der Merwe, who suggested it's fine to take a magnesium supplement in the morning and melatonin before bed.\n\nThe gist: There could be a connection between magnesium, melatonin, and sleep, but more research is needed for confirmation.\n\nMagnesium is an essential mineral that helps regulate nerve and muscle function, blood pressure, and blood sugar levels, and is involved in the production of bone, protein, and DNA. It's also become a popular supplement used to support sleep—but it doesn't come without risks.\n\n### Benefits of Magnesium for Sleep\nSome research has found an association between magnesium supplementation and sleep by:\n\n- **Improving sleep quality:** Getting enough magnesium through diet or supplementation [may help improve sleep quality](https:\/\/www.health.com\/magnesium-drink-before-bed-11920427) and anxiety in people with a deficiency.\n- **Relieving muscle tension:** Magnesium can help relax muscles and reduce tension, contributing to better sleep.\n### Risks of Magnesium for Sleep\nUsing magnesium for sleep hasn't been well studied. Additionally, supplements aren't regulated by the FDA for safety and effectiveness, and come with their own set of risks when used. When using magnesium for sleep, it might:\n\n- **Take longer to start working:** It [might take several weeks](https:\/\/www.health.com\/how-long-magnesium-takes-to-work-for-sleep-11868262) before you start to see improvements with sleep from magnesium.\n- **Cause unpleasant side effects:** Taking higher doses of magnesium can lead to diarrhea, nausea, and abdominal cramping.\n- **Interact with other medications:** When taken with magnesium, some medications may become less effective, or cause additional side effects. Check in with your doctor about potential interactions before starting a new supplement or medication.\n\nMelatonin is a popular supplement to help with sleep—but it's actually a hormone your body naturally produces to regulate when you fall sleep and wake up each day. “Melatonin is in charge of running the \\[internal\\] clock, and it really is important for regulating your circadian rhythms,” van der Merwe said.\n\n### Benefits of Melatonin for Sleep\n- **Works as-needed:** Unlike magnesium, melatonin tends to work as soon as you take it, making it helpful for the occasional sleepless night.\n- **May help you fall asleep faster**: Research shows melatonin helped some people fall asleep about nine minutes faster with a 2-milligram dose compared to placebo.\n- **Supports sleep timing issues**: Melatonin may help shift workers, those with jet lag, or people with sleep timing issues regulate their sleep patterns.\n### Risks of Melatonin for Sleep\nThough melatonin can help some people who are having a hard time getting their sleep schedule on track, it can’t fix all sleep disorders that may be caused by other issues, van der Merwe said. Melatonin supplements also carry their own risks, as they're not regulated by the FDA.\n\n- **Long-term effects of melatonin are unclear:** There's not enough long-term safety data on melatonin for sleep disorders.\n- **May interact with other medications:** Melatonin can interact with certain medications, including antibiotics, antidepressants, and birth control pills.\n- **Carries risks for certain groups:** Melatonin is not recommended for children or those with dementia; it should also be used with caution by people who have seizures or those on blood thinners.\n\nIt’s best to speak with a healthcare provider, such as a primary care physician, before trying any new supplements or supplement combinations, including magnesium and melatonin.\n\nVan der Merwe noted that sleep issues may be caused by something supplementation won’t fix. Difficulty sleeping has been linked to cardiovascular disease, type 2 diabetes, depression, and other health conditions.\n\nIf you're still interested in trying one or both supplements, your doctor can help you assess the best time of day to take a magnesium supplement, a melatonin supplement, or one that combines both.\n\n“Melatonin \\[should\\] get increased at nighttime,” van der Merwe explained, so you need to take the supplement “at a very specific time during the day. If you take melatonin in the morning, you screw up the whole \\[internal\\] clock.”\n\nThough supplements said to support sleep, like magnesium and melatonin, have become popular in recent years, it’s ultimately worth checking with someone before you take them to establish whether they may help you.\n\n“It’s important for people to realize it’s not a sleeping pill,” van der Merwe said. “You’re affecting the intrinsic machinery of your body—you’re slowly tuning it to function optimally—so it really is important for people to reflect on what might be the issue.”","meta_canonical":null,"ml_categories_json":"{\"\/Health\":998,\"\/Health\/Mental_Health\":680,\"\/Health\/Mental_Health\/Anxiety_and_Stress\":601}","ml_types_json":"{\"\/Article\":999,\"\/Article\/Tutorial_or_Guide\":465}","ml_intent_types_json":"{\"Informational\":999}","meta_language":"en","attrs_author":null,"attrs_publish_time":0,"attrs_original_publish_time":1773771884,"attrs_is_republished":0,"attrs_nr_words":"1857","attrs_boilerpipe_nr_words":"896","body_ext_links_number":39,"body_int_links_number":53,"meta_nofollow":0,"meta_noarchive":1,"props_was_rendered":0,"src_redirect":"","download_time_msec":223,"download_ttfb_msec":178,"download_size":46709}

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What Happens When You Take Magnesium and Melatonin for Sleep

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Melatonin supplements are a common solution for people who may struggle with insomnia. Taking magnesium supplements may help melatonin work more effectively.

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Magnesium and melatonin are both popular supplements among people looking to get more shuteye—but can combining them improve your sleep? It's possible. Some research shows a joint magnesium-melatonin supplement may improve sleep quality, but more high-quality, large-scale studies are needed to confirm this. Research on taking magnesium and melatonin together is limited, but some studies suggest it may help certain people sleep better. One study looking at magnesium and melatonin co-supplementation in women with polycystic ovary syndrome (PCOS) found that taking the two supplements together had "beneficial effects on sleep quality." In another study, taking a combined magnesium and melatonin supplement for four weeks helped people with sleep disturbances slightly improve their sleep quality. The mechanisms here aren't totally clear, but the way magnesium and melatonin interact may indirectly promote sleep. "Magnesium does have an effect on melatonin levels," Marie van der Merwe, PhD , coordinator of the applied physiology and nutrition doctoral program at the University of Memphis, told Health . “The amount of magnesium you have can affect how well you synthesize melatonin.” But you may not need to take the supplements at the same time to reap their benefits, said van der Merwe, who suggested it's fine to take a magnesium supplement in the morning and melatonin before bed. The gist: There could be a connection between magnesium, melatonin, and sleep, but more research is needed for confirmation. Magnesium is an essential mineral that helps regulate nerve and muscle function, blood pressure, and blood sugar levels, and is involved in the production of bone, protein, and DNA. It's also become a popular supplement used to support sleep—but it doesn't come without risks. Benefits of Magnesium for Sleep Some research has found an association between magnesium supplementation and sleep by: Improving sleep quality: Getting enough magnesium through diet or supplementation may help improve sleep quality and anxiety in people with a deficiency. Relieving muscle tension: Magnesium can help relax muscles and reduce tension, contributing to better sleep. Risks of Magnesium for Sleep Using magnesium for sleep hasn't been well studied. Additionally, supplements aren't regulated by the FDA for safety and effectiveness, and come with their own set of risks when used. When using magnesium for sleep, it might: Take longer to start working: It might take several weeks before you start to see improvements with sleep from magnesium. Cause unpleasant side effects: Taking higher doses of magnesium can lead to diarrhea, nausea, and abdominal cramping. Interact with other medications: When taken with magnesium, some medications may become less effective, or cause additional side effects. Check in with your doctor about potential interactions before starting a new supplement or medication. Melatonin is a popular supplement to help with sleep—but it's actually a hormone your body naturally produces to regulate when you fall sleep and wake up each day. “Melatonin is in charge of running the [internal] clock, and it really is important for regulating your circadian rhythms,” van der Merwe said. Benefits of Melatonin for Sleep Works as-needed: Unlike magnesium, melatonin tends to work as soon as you take it, making it helpful for the occasional sleepless night. May help you fall asleep faster : Research shows melatonin helped some people fall asleep about nine minutes faster with a 2-milligram dose compared to placebo. Supports sleep timing issues : Melatonin may help shift workers, those with jet lag, or people with sleep timing issues regulate their sleep patterns. Risks of Melatonin for Sleep Though melatonin can help some people who are having a hard time getting their sleep schedule on track, it can’t fix all sleep disorders that may be caused by other issues, van der Merwe said. Melatonin supplements also carry their own risks, as they're not regulated by the FDA. Long-term effects of melatonin are unclear: There's not enough long-term safety data on melatonin for sleep disorders. May interact with other medications: Melatonin can interact with certain medications, including antibiotics, antidepressants, and birth control pills. Carries risks for certain groups: Melatonin is not recommended for children or those with dementia; it should also be used with caution by people who have seizures or those on blood thinners. It’s best to speak with a healthcare provider, such as a primary care physician, before trying any new supplements or supplement combinations, including magnesium and melatonin. Van der Merwe noted that sleep issues may be caused by something supplementation won’t fix. Difficulty sleeping has been linked to cardiovascular disease, type 2 diabetes, depression, and other health conditions. If you're still interested in trying one or both supplements, your doctor can help you assess the best time of day to take a magnesium supplement, a melatonin supplement, or one that combines both. “Melatonin [should] get increased at nighttime,” van der Merwe explained, so you need to take the supplement “at a very specific time during the day. If you take melatonin in the morning, you screw up the whole [internal] clock.” Though supplements said to support sleep, like magnesium and melatonin, have become popular in recent years, it’s ultimately worth checking with someone before you take them to establish whether they may help you. “It’s important for people to realize it’s not a sleeping pill,” van der Merwe said. “You’re affecting the intrinsic machinery of your body—you’re slowly tuning it to function optimally—so it really is important for people to reflect on what might be the issue.”

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[health's fact checking process](https://www.health.com/health-com-s-editorial-process-5224046#toc-fact-checkers-maintain-our-editorial-standards) Close ![Person holding several pills and a glass of water on a wooden table.](https://www.health.com/thmb/zZoXRqOfVehDfBZJCX07rCNZB48=/1500x0/filters:no_upscale\(\):max_bytes\(150000\):strip_icc\(\)/Health-GettyImages-1295017414-b004a1a3ffcd457a82226be4aaabd4a4.png) ![Person holding several pills and a glass of water on a wooden table.](https://www.health.com/thmb/zZoXRqOfVehDfBZJCX07rCNZB48=/1500x0/filters:no_upscale\(\):max_bytes\(150000\):strip_icc\(\)/Health-GettyImages-1295017414-b004a1a3ffcd457a82226be4aaabd4a4.png) Magnesium may have an effect on your body's ability to synthesize melatonin, but more research is needed. Nutthaseth Vanchaichana / Getty Images - Magnesium and melatonin may help support better sleep—magnesium improves muscle relaxation and melatonin regulates sleep timing. - Though both may be beneficial for sleep, there's very limited research on their combined effects. - Consult a healthcare professional before combining supplements to ensure safety. Magnesium and melatonin are both popular supplements among people looking to get more shuteye—but can combining them improve your sleep? It's possible. Some research shows a joint magnesium-melatonin supplement may improve sleep quality, but more high-quality, large-scale studies are needed to confirm this. ## Combining Magnesium and Melatonin to Support Sleep Research on taking magnesium and melatonin together is limited, but some studies suggest it may help certain people sleep better. One study looking at magnesium and melatonin co-supplementation in women with polycystic ovary syndrome (PCOS) found that taking the two supplements together had "beneficial effects on sleep quality." In another study, taking a combined magnesium and melatonin supplement for four weeks helped people with sleep disturbances slightly improve their sleep quality. The mechanisms here aren't totally clear, but the way magnesium and melatonin interact may indirectly promote sleep. "Magnesium does have an effect on melatonin levels," [Marie van der Merwe, PhD](https://www.memphis.edu/healthsciences/about/faculty/marievandermerwe.php), coordinator of the applied physiology and nutrition doctoral program at the University of Memphis, told *Health*. “The amount of magnesium you have can affect how well you synthesize melatonin.” But you may not need to take the supplements at the same time to reap their benefits, said van der Merwe, who suggested it's fine to take a magnesium supplement in the morning and melatonin before bed. The gist: There could be a connection between magnesium, melatonin, and sleep, but more research is needed for confirmation. ## Magnesium and Sleep Magnesium is an essential mineral that helps regulate nerve and muscle function, blood pressure, and blood sugar levels, and is involved in the production of bone, protein, and DNA. It's also become a popular supplement used to support sleep—but it doesn't come without risks. ### Benefits of Magnesium for Sleep Some research has found an association between magnesium supplementation and sleep by: - **Improving sleep quality:** Getting enough magnesium through diet or supplementation [may help improve sleep quality](https://www.health.com/magnesium-drink-before-bed-11920427) and anxiety in people with a deficiency. - **Relieving muscle tension:** Magnesium can help relax muscles and reduce tension, contributing to better sleep. ### Risks of Magnesium for Sleep Using magnesium for sleep hasn't been well studied. Additionally, supplements aren't regulated by the FDA for safety and effectiveness, and come with their own set of risks when used. When using magnesium for sleep, it might: - **Take longer to start working:** It [might take several weeks](https://www.health.com/how-long-magnesium-takes-to-work-for-sleep-11868262) before you start to see improvements with sleep from magnesium. - **Cause unpleasant side effects:** Taking higher doses of magnesium can lead to diarrhea, nausea, and abdominal cramping. - **Interact with other medications:** When taken with magnesium, some medications may become less effective, or cause additional side effects. Check in with your doctor about potential interactions before starting a new supplement or medication. ## Melatonin and Sleep Melatonin is a popular supplement to help with sleep—but it's actually a hormone your body naturally produces to regulate when you fall sleep and wake up each day. “Melatonin is in charge of running the \[internal\] clock, and it really is important for regulating your circadian rhythms,” van der Merwe said. ### Benefits of Melatonin for Sleep - **Works as-needed:** Unlike magnesium, melatonin tends to work as soon as you take it, making it helpful for the occasional sleepless night. - **May help you fall asleep faster**: Research shows melatonin helped some people fall asleep about nine minutes faster with a 2-milligram dose compared to placebo. - **Supports sleep timing issues**: Melatonin may help shift workers, those with jet lag, or people with sleep timing issues regulate their sleep patterns. ### Risks of Melatonin for Sleep Though melatonin can help some people who are having a hard time getting their sleep schedule on track, it can’t fix all sleep disorders that may be caused by other issues, van der Merwe said. Melatonin supplements also carry their own risks, as they're not regulated by the FDA. - **Long-term effects of melatonin are unclear:** There's not enough long-term safety data on melatonin for sleep disorders. - **May interact with other medications:** Melatonin can interact with certain medications, including antibiotics, antidepressants, and birth control pills. - **Carries risks for certain groups:** Melatonin is not recommended for children or those with dementia; it should also be used with caution by people who have seizures or those on blood thinners. ## What to Consider Before Taking Magnesium and Melatonin Together It’s best to speak with a healthcare provider, such as a primary care physician, before trying any new supplements or supplement combinations, including magnesium and melatonin. Van der Merwe noted that sleep issues may be caused by something supplementation won’t fix. Difficulty sleeping has been linked to cardiovascular disease, type 2 diabetes, depression, and other health conditions. If you're still interested in trying one or both supplements, your doctor can help you assess the best time of day to take a magnesium supplement, a melatonin supplement, or one that combines both. “Melatonin \[should\] get increased at nighttime,” van der Merwe explained, so you need to take the supplement “at a very specific time during the day. If you take melatonin in the morning, you screw up the whole \[internal\] clock.” Though supplements said to support sleep, like magnesium and melatonin, have become popular in recent years, it’s ultimately worth checking with someone before you take them to establish whether they may help you. “It’s important for people to realize it’s not a sleeping pill,” van der Merwe said. “You’re affecting the intrinsic machinery of your body—you’re slowly tuning it to function optimally—so it really is important for people to reflect on what might be the issue.” Read more: - [Wellness](https://www.health.com/wellness) - [Nutrition](https://www.health.com/nutrition) - [Vitamins and Supplements](https://www.health.com/nutrition/vitamins-supplements) Was this page helpful? Thanks for your feedback\! Tell us why\! Other 12 Sources Health.com uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our [editorial process](https://www.health.com/health-com-s-editorial-process-5224046) to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. 1. Alizadeh M, Karandish M, Asghari Jafarabadi M, et al. [Metabolic and hormonal effects of melatonin and/or magnesium supplementation in women with polycystic ovary syndrome: a randomized, double-blind, placebo-controlled trial](https://doi.org/10.1186/s12986-021-00586-9). *Nutr Metab (Lond)*. 2021;18(1):57. Published 2021 Jun 6. doi:10.1186/s12986-021-00586-9 2. Carlos RM, Matias CN, Cavaca ML, et al. [The effects of melatonin and magnesium in a novel supplement delivery system on sleep scores, body composition and metabolism in otherwise healthy individuals with sleep disturbances](https://doi.org/10.1080/07420528.2024.2353225). *Chronobiol Int*. 2024;41(6):817-828. doi:10.1080/07420528.2024.2353225 3. National Institutes of Health Office of Dietary Supplements. [Magnesium: fact sheet for health professionals](https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/). 4. Rawji A, Peltier MR, Mourtzanakis K, et al. [Examining the Effects of Supplemental Magnesium on Self-Reported Anxiety and Sleep Quality: A Systematic Review](https://doi.org/10.7759/cureus.59317). *Cureus*. 2024;16(4):e59317. Published 2024 Apr 29. doi:10.7759/cureus.59317 5. Arab A, Rafie N, Amani R, Shirani F. [The Role of Magnesium in Sleep Health: a Systematic Review of Available Literature](https://doi.org/10.1007/s12011-022-03162-1). *Biol Trace Elem Res*. 2023;201(1):121-128. doi:10.1007/s12011-022-03162-1 6. Zhang Y, Chen C, Lu L, et al. [Association of magnesium intake with sleep duration and sleep quality: findings from the CARDIA study](https://doi.org/10.1093/sleep/zsab276). *Sleep*. 2022;45(4):zsab276. doi:10.1093/sleep/zsab276 7. National Institutes of Health Office of Dietary Supplements. [Magnesium](https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/). 8. National Center for Complementary and Integrative Health. [Melatonin: what you need to know](https://www.nccih.nih.gov/health/melatonin-what-you-need-to-know). 9. Cruz-Sanabria F, Bruno S, Crippa A, et al. [Optimizing the time and dose of melatonin as a sleep-promoting drug: A systematic review of randomized controlled trials and dose-response meta-analysis](https://doi.org/10.1111/jpi.12985). *J Pineal Res*. 2024;76(5):e12985. doi:10.1111/jpi.12985 10. Sateia MJ, Buysse DJ, Krystal AD, et al. [Clinical practice guideline for the pharmacologic treatment of chronic insomnia in adults: An American Academy of Sleep Medicine clinical practice guideline](https://doi.org/10.5664/jcsm.6470). *J Clin Sleep Med*. 2017;13(2):307-349. Published 2017 Feb 15. doi:10.5664/jcsm.6470 11. Givler D, Givler A, Luther PM, et al. [Chronic administration of melatonin: Physiological and clinical considerations](https://doi.org/10.3390/neurolint15010031). *Neurol Int*. 2023;15(1):518-533. Published 2023 Mar 15. doi:10.3390/neurolint15010031 12. Centers for Disease Control and Prevention. [Sleep and chronic disease](https://www.cdc.gov/sleep/about_sleep/chronic_disease.html). ## Related Articles [![Soft focus of bottle of sleep supplements and glass of water placed on bedside table with a woman sleeping in bed behind.]() ![Soft focus of bottle of sleep supplements and glass of water placed on bedside table with a woman sleeping in bed behind.](https://www.health.com/thmb/EAxJxr_GGqw7Ra2mCuhYmTXQkKQ=/282x188/filters:no_upscale\(\):max_bytes\(150000\):strip_icc\(\)/Health-GettyImages-1363456479-961061bb834741d58bff5161986a4dd0.jpg) Melatonin vs. Magnesium: Which One Is Better for Sleep?](https://www.health.com/melatonin-vs-magnesium-for-sleep-11681211) [![Person sitting near a lamp holding a mug appearing to drink or enjoy a beverage]() ![Person sitting near a lamp holding a mug appearing to drink or enjoy a beverage](https://www.health.com/thmb/l3msjhbr_6Dz3nd4ItMVi4nqY3g=/282x188/filters:no_upscale\(\):max_bytes\(150000\):strip_icc\(\)/Health-GettyImages-MagnesiumDrink-09fc72bac5e449009e68ee66872e432c.jpg) Do Magnesium Sleep Drinks Really Work? 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Magnesium and melatonin are both popular supplements among people looking to get more shuteye—but can combining them improve your sleep? It's possible. Some research shows a joint magnesium-melatonin supplement may improve sleep quality, but more high-quality, large-scale studies are needed to confirm this. Research on taking magnesium and melatonin together is limited, but some studies suggest it may help certain people sleep better. One study looking at magnesium and melatonin co-supplementation in women with polycystic ovary syndrome (PCOS) found that taking the two supplements together had "beneficial effects on sleep quality." In another study, taking a combined magnesium and melatonin supplement for four weeks helped people with sleep disturbances slightly improve their sleep quality. The mechanisms here aren't totally clear, but the way magnesium and melatonin interact may indirectly promote sleep. "Magnesium does have an effect on melatonin levels," [Marie van der Merwe, PhD](https://www.memphis.edu/healthsciences/about/faculty/marievandermerwe.php), coordinator of the applied physiology and nutrition doctoral program at the University of Memphis, told *Health*. “The amount of magnesium you have can affect how well you synthesize melatonin.” But you may not need to take the supplements at the same time to reap their benefits, said van der Merwe, who suggested it's fine to take a magnesium supplement in the morning and melatonin before bed. The gist: There could be a connection between magnesium, melatonin, and sleep, but more research is needed for confirmation. Magnesium is an essential mineral that helps regulate nerve and muscle function, blood pressure, and blood sugar levels, and is involved in the production of bone, protein, and DNA. It's also become a popular supplement used to support sleep—but it doesn't come without risks. ### Benefits of Magnesium for Sleep Some research has found an association between magnesium supplementation and sleep by: - **Improving sleep quality:** Getting enough magnesium through diet or supplementation [may help improve sleep quality](https://www.health.com/magnesium-drink-before-bed-11920427) and anxiety in people with a deficiency. - **Relieving muscle tension:** Magnesium can help relax muscles and reduce tension, contributing to better sleep. ### Risks of Magnesium for Sleep Using magnesium for sleep hasn't been well studied. Additionally, supplements aren't regulated by the FDA for safety and effectiveness, and come with their own set of risks when used. When using magnesium for sleep, it might: - **Take longer to start working:** It [might take several weeks](https://www.health.com/how-long-magnesium-takes-to-work-for-sleep-11868262) before you start to see improvements with sleep from magnesium. - **Cause unpleasant side effects:** Taking higher doses of magnesium can lead to diarrhea, nausea, and abdominal cramping. - **Interact with other medications:** When taken with magnesium, some medications may become less effective, or cause additional side effects. Check in with your doctor about potential interactions before starting a new supplement or medication. Melatonin is a popular supplement to help with sleep—but it's actually a hormone your body naturally produces to regulate when you fall sleep and wake up each day. “Melatonin is in charge of running the \[internal\] clock, and it really is important for regulating your circadian rhythms,” van der Merwe said. ### Benefits of Melatonin for Sleep - **Works as-needed:** Unlike magnesium, melatonin tends to work as soon as you take it, making it helpful for the occasional sleepless night. - **May help you fall asleep faster**: Research shows melatonin helped some people fall asleep about nine minutes faster with a 2-milligram dose compared to placebo. - **Supports sleep timing issues**: Melatonin may help shift workers, those with jet lag, or people with sleep timing issues regulate their sleep patterns. ### Risks of Melatonin for Sleep Though melatonin can help some people who are having a hard time getting their sleep schedule on track, it can’t fix all sleep disorders that may be caused by other issues, van der Merwe said. Melatonin supplements also carry their own risks, as they're not regulated by the FDA. - **Long-term effects of melatonin are unclear:** There's not enough long-term safety data on melatonin for sleep disorders. - **May interact with other medications:** Melatonin can interact with certain medications, including antibiotics, antidepressants, and birth control pills. - **Carries risks for certain groups:** Melatonin is not recommended for children or those with dementia; it should also be used with caution by people who have seizures or those on blood thinners. It’s best to speak with a healthcare provider, such as a primary care physician, before trying any new supplements or supplement combinations, including magnesium and melatonin. Van der Merwe noted that sleep issues may be caused by something supplementation won’t fix. Difficulty sleeping has been linked to cardiovascular disease, type 2 diabetes, depression, and other health conditions. If you're still interested in trying one or both supplements, your doctor can help you assess the best time of day to take a magnesium supplement, a melatonin supplement, or one that combines both. “Melatonin \[should\] get increased at nighttime,” van der Merwe explained, so you need to take the supplement “at a very specific time during the day. If you take melatonin in the morning, you screw up the whole \[internal\] clock.” Though supplements said to support sleep, like magnesium and melatonin, have become popular in recent years, it’s ultimately worth checking with someone before you take them to establish whether they may help you. “It’s important for people to realize it’s not a sleeping pill,” van der Merwe said. “You’re affecting the intrinsic machinery of your body—you’re slowly tuning it to function optimally—so it really is important for people to reflect on what might be the issue.”

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