Melatonin vs Magnesium
Both graded for Sleep & Stress
Both carry a Grade A overall rating, but the A points at different things. Melatonin's A is specifically for falling asleep faster and for jet lag — a 2013 meta-analysis of 19 RCTs found it cut sleep-onset time by about 7 minutes — and it works best for "night owls" with a delayed body clock, older adults, and travelers crossing 5+ time zones east; note it helps you fall asleep, not stay asleep. Magnesium's A is for correcting a common dietary shortfall and supporting muscle, nerve, and 300+ enzyme systems; its sleep benefit is only Grade B — real but modest, and strongest in people who start out low in magnesium. So for the shared sleep goal, reach for melatonin first if the problem is trouble falling asleep or a shifted schedule, where the evidence is stronger and more targeted. Reach for magnesium if your diet is likely short on it or you want a foundational mineral that also supports heart, muscle, and energy — accepting that its sleep effect is smaller and mostly matters if you're deficient.
Melatonin
The most well-studied sleep supplement with strong evidence for sleep onset and jet lag — but effective at much lower doses than commonly sold.
Reduces sleep onset latency
0.3-1 mg for physiological dosing; 0.5-5 mg is the range used in most clinical trials. Start at 0.3-0.5 mg and increase only if needed. Take 30-60 minutes before intended sleep. Most people do not need more than 1 mg.
Sleep & Stress
Magnesium
A foundational mineral most people under-consume — strong for correcting inadequacy, modest (not magical) for sleep.
Corrects common dietary inadequacy / supports normal muscle, nerve & enzyme function
Common supplemental doses are ~200-400 mg elemental magnesium/day.
Sleep & Stress, Heart & Cardiovascular, Muscle & Athletic Performance, Energy & Fatigue
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Medical disclaimer. The information on this site is provided for educational purposes only and is not intended as medical advice. It does not constitute a diagnosis, treatment plan, or recommendation for any specific health condition. Always consult a qualified healthcare professional before making changes to your supplement regimen, diet, or lifestyle — especially if you are pregnant, nursing, taking medications, or managing a medical condition.
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