Magnesium vs. Melatonin: Which Is Better for Sleep?
These supplements each work differently, so the best one may depend on your sleep challenges.
Paired with good sleep habits, they may help you get the rest you need.Sleep isn't just a nightly recharge. It's the secret sauce for physical health, emotional balance and sharp thinking. Yet, if quality sleep feels as elusive as a dream you can't quite remember, you may have thought about turning to supplements like magnesium or melatonin. But here's the million-dollar question: which one is the best for better sleep?
The answer isn't one-size-fits-all, and it may depend on your personal sleep challenges. Maybe it takes you forever to fall asleep. Or, you nod off quickly, but later find yourself awake for hours in the middle of the night.
Either way, keep reading. We asked experts to weigh in on the differences between magnesium and melatonin, so you can decide which of these sleep supplements is right for you.
Melatonin is often referred to as the body's natural sleep hormone. 'Melatonin is naturally produced by the pineal gland in the brain, playing a pivotal role in regulating the body's circadian rhythm—the internal clock that governs sleep-wake cycles,' says Andy Franklyn-Miller, M.B.B.S., Ph.D.
'As daylight fades, melatonin levels rise,' he explains. 'This hormonal cue helps reduce alertness, lowers body temperature and promotes drowsiness, easing the transition to sleep.' Melatonin supplements, which are readily available over-the-counter, mimic this natural process, he says.
Here are some ways that melatonin may help support sleep:
Your circadian rhythm impacts when you feel alert versus when you feel sleepy. Factors like jet lag, shift work, lack of sunlight during the day or exposure to bright screens at night can throw this rhythm off balance. Melatonin supplements may help some people reestablish a healthy sleep-wake pattern. For example, travelers often use melatonin to fall asleep more easily at night when trying to adjust to new time zones.
One of melatonin's key benefits is its ability to reduce the time it takes to fall asleep, known as sleep onset latency. Melatonin supplements can help temporarily increase your body's melatonin levels, telling your body it's time for slumber. This may be especially helpful for people with occasional insomnia. One meta-analysis of 26 clinical trials found that melatonin may help people fall asleep faster, stay asleep longer and sleep more soundly, especially when taken at doses of 2 to 4 milligrams 3 hours before bedtime.
Melatonin may also be beneficial for those with a condition called delayed sleep phase syndrome, in which they routinely lie awake for two or more hours before falling asleep at night and have difficulty waking up the next morning.
While research is mixed, melatonin supplements might offer relief for people with primary insomnia, which is trouble sleeping that's not caused by another medical issue. People with this condition frequently have trouble falling or staying asleep. Or they awaken early in the morning and can't get back to sleep.
One study of people with primarily insomnia found that those who took 3 mg of fast-release melatonin every night, one hour before bed for four weeks, slept on average 30 minutes longer in the morning than a control group that received a placebo. However, melatonin didn't help them fall asleep any faster at night or prevent middle-of-the-night wake-ups, so it's not perfect. In fact, the American Academy of Sleep Medicine cautions against using melatonin supplements for chronic insomnia and recommends focusing on improving sleep habits instead.
Magnesium is a mineral involved in many processes in the body, and may help support sleep in various ways. Some observational studies have found that healthy people with higher magnesium levels tend to have better sleep quality, including less daytime sleepiness, fewer snoring episodes and longer sleep overall. However, the results of randomized clinical trials are not as conclusive.
Stress is one of the biggest contributors to sleepless nights. Magnesium may help by indirectly modulating the release of the stress hormone cortisol. This, in turn, may help relax your body and mind at bedtime.
One study evaluated the effects of taking a 350-mg magnesium supplement or a placebo daily on urinary cortisol (a marker of cortisol levels in the blood). At the end of the 24-week study, those who took the magnesium had lower urine cortisol levels than those who took the placebo. While the study didn't focus on sleep per se, its findings are encouraging if stress has you tossing and turning all night.
'Think of magnesium as your body's natural relaxant, helping calm the nervous system and muscles, and supporting sleep-inducing brain chemicals like GABA,' says Karman Meyer, RDN, LDN, RYT. GABA, or gamma-aminobutyric acid, is a neurotransmitter that quiets brain activity and prepares the body for sleep. Magnesium stimulates GABA receptors in the brain, reducing mental chatter and promoting feelings of drowsiness. Conversely, a magnesium deficiency can interfere with this process, potentially leading to decreased sleep quality and more nighttime awakenings.
When comparing magnesium and melatonin for sleep, neither is universally 'better' than the other. Instead, their effectiveness depends on the cause of your sleep issues.
'Melatonin directly targets the circadian rhythm, making it ideal for resetting sleep schedules disrupted by travel, shift work or chronic insomnia,' says Franklyn-Miller. However, it's not for everyone. 'One of the big issues is that regular supplementation can suppress the body's natural melatonin production,' he says. That means you may continually need higher doses for it to stay effective, plus many people find it makes them groggy in the morning, he adds. Additionally, melatonin can interact with certain medications. So, be sure to speak with your healthcare provider before taking this or any other supplement.
'Magnesium, conversely, promotes relaxation by calming the nervous system and muscles, which may benefit those with stress-related sleep issues or mild deficiencies,' he says. 'Its effects are broader but less targeted, and research is less conclusive. Neither is a cure-all, and lifestyle factors like sleep hygiene often outweigh supplements.'
Another benefit of magnesium supplements is that they may fill dietary gaps, especially since many of us don't consume enough magnesium-rich foods, says Meyer. By taking a supplement, you can boost your magnesium intake and get prolonged sleep benefits compared to melatonin, which isn't recommended for long-term use, she says.
Relying on supplements isn't the only way to improve your sleep. Integrating healthy habits, like these, into your routine can make a big difference in your sleep and overall energy.
Establish a Consistent Sleep Schedule: Going to bed and waking up at the same time every day (even on weekends) can reinforce your body's natural sleep rhythms, making it easier to fall and stay asleep.
Create a Relaxing Bedtime Routine: Engage in calming activities before bed, such as reading, meditating or taking a warm bath. Avoid screen time for at least an hour before bed, as blue light can suppress melatonin production.
Exercise Regularly: Physical activity can improve sleep quality, but timing matters. Aim to exercise earlier in the day, since working out too close to bedtime can leave you feeling energized rather than relaxed.
Drink a Small Glass of Tart Cherry Juice Before Bed: Tart cherries are a natural source of melatonin, and drinking tart cherry juice has been linked to better sleep.
Create a Sleep-Friendly Space: Optimize your sleep environment by keeping your room cool, dark and quiet. Investing in a supportive mattress and comfortable bedding may also promote better rest.
Magnesium and melatonin have different ways of promoting better sleep. But their magic lies in meeting your unique needs. Melatonin may reset your sleep-wake cycle and help you fall asleep faster, while magnesium can ease stress and promote the release of the sleep-inducing neurotransmitter GABA. But here's the thing. Neither is a cure-all, and supplements alone aren't the whole story. Combine them with healthy sleep habits, like sticking to a consistent bedtime and creating a soothing nighttime routine and calm, quiet bedroom, and you'll unlock even greater results.
Read the original article on EATINGWELL
Hashtags

Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles


Medscape
24 minutes ago
- Medscape
Environmentally Friendly Inhalers Fall Short on Patient Tolerance
Changing to a dry powder inhaler (DPI) was associated with more healthcare use by adult patients with asthma, based on data from approximately 260,000 individuals. The Veterans Health Administration adopted a formulary change in 2021 that switched from the standard budesonide-formoterol metered-dose therapy to fluticasone-salmeterol dry powder therapy, but differences in patient outcomes after the change have not been well-studied, wrote Alexander Rabin, MD, of the University of Michigan, Ann Arbor, Michigan, and colleagues. The change affected hundreds of thousands of veterans, and the researchers wanted to understand how this large-scale shift in prescribing affected clinical outcomes, Rabin said in an interview. The formulary change was driven by a contract renegotiation and cost considerations rather than environmental concerns, but there is great interest in understanding differences in clinical outcomes between metered-dose inhalers (MDIs) and DPIs because DPIs lack the aerosol propellants that may contribute to global warming, Rabin noted. 'The VA's [Veterans Affairs] policy shift created a natural experiment to study the clinical effects of switching from MDIs to DPIs on a broad scale,' he said. The researchers used data from the US VA healthcare system from January 2018 through December 2022 to design a matched observational cohort study and a within-person self-controlled case series (SCCS). They measured rescue medication use, emergency department visits, and hospitalizations before and after the formulary change. The study population for the SCCS included 260,268 patients with asthma who switched from the standard metered-dose therapy to dry powder therapy; the median age was 71 years, and 91% were men. Although the period of DPI use was associated with a 10% decrease in albuterol fills compared with periods of MDI use, it was associated with a 2% increase in prednisone fills, a 5% increase in all-cause emergency department visits, a 6% increase in respiratory-related emergency department visits, an 8% increase in all-cause hospitalizations, a 10% increase in respiratory-related hospitalizations, and a 24% increase in pneumonia-specific hospitalizations. The cohort study included 258,557 patients who switched to a DPI and matched patients who did not. The mean age in this group was 68.9 years; 94% were men. At 180 days after the switch, patients who switched to a DPI experienced increases in all-cause hospitalizations compared with those who didn't switch (16.14% vs 15.64%). Patients who switched also had more respiratory-related hospitalizations and pneumonia-related hospitalizations compared with the control group (3.15% vs 2.74% and 1.15% vs 1.03%, respectively). However, no differences in mortality were noted. The researchers had heard anecdotally from colleagues and patients that the DPI version of fluticasone-salmeterol might be less well tolerated than MDI budesonide-formoterol, Rabin told Medscape Medical News . 'Still, we were surprised to see evidence of worse outcomes, including increased emergency department visits and hospitalizations for COPD [chronic obstructive pulmonary disease] and asthma exacerbations,' he said. 'We had hoped the transition might be neutral or even beneficial because the fluticasone-salmeterol DPI is both less expensive and more climate-friendly than the budesonide-formoterol MDI, but the data showed there was an association with increased healthcare utilization after the switch,' he noted. Data Support Flexible Prescribing In light of the study findings, the researchers are working with the VA Pharmacy Benefits Management Services to review the formulary decision and consider more flexibility around prescribing budesonide-formoterol when clinically appropriate, Rabin said. 'This experience also highlights a broader opportunity: To improve how large systems implement medication or device changes,' he said. 'Transitions like these can create confusion or disruption for patients and clinicians alike, but better communication, training, and support could help ensure that changes are both clinically effective and patient-centered,' he said. 'We don't yet know whether the worse outcomes were due to differences in the medications themselves (fluticasone vs budesonide), the delivery devices (DPI vs MDI), or the way the switch was implemented,' Rabin told Medscape Medical News . The researchers are collecting qualitative data from veterans and providers to understand their experiences with the formulary change, he said. 'As the healthcare community looks to reduce the environmental impact of respiratory care, it is essential that we do so in ways that protect, and ideally improve, patient outcomes. Sustainable solutions must be safe, effective, and equitable for those we serve,' he added. Nonmedical switching of medications because of insurance coverage or other reasons not decided by clinicians is happening more frequently, said David M. Mannino III, MD, pulmonologist and professor at the University of Kentucky, Lexington, Kentucky, in an interview. The VA population tends to be sicker, poorer, and more complicated than the general medical population; therefore, the increased use of health resources was not unexpected, said Mannino. 'In general, it is a bit more difficult to use a DPI, so in many practices, sicker patients tend to be on MDIs or nebulizers,' he noted. 'Forcing patients to switch might cause complications if they are not able to properly use the device they were switched to,' he said. The current study looked at the data in different ways, and the findings for a higher risk for pneumonia and emergency department visits were consistently increased, although there was no increased risk for death, he said. 'These data are compelling,' Mannino told Medscape Medical News . 'I think the VA system that instituted these changes needs to take a close look at these data and consider whether other factors need to be included in future decision-making,' he said. The current study had limitations inherent in its design, such as a lack of data that any of the medication was taken vs prescribed, Mannino noted. Other options, such as nebulizers, could be used in some patients, and newer medications now available to treat COPD might be an adequate alternative to inhalers, he added.
Yahoo
27 minutes ago
- Yahoo
Celcuity Announces Issuance of New Patent for Gedatolisib that Extends Patent Exclusivity into 2042
MINNEAPOLIS, July 14, 2025 (GLOBE NEWSWIRE) -- Celcuity Inc. (Nasdaq: CELC), a clinical-stage biotechnology company pursuing development of targeted therapies for oncology, today announced the issuance of U.S. Patent No. 12,350,276 covering the clinical dosing regimen for its lead drug candidate, gedatolisib, in ER+/HER2- breast cancer patients. The patent extends Celcuity's patent exclusivity in the U.S. into 2042. 'This dosing regimen patent reflects our commitment to enhancing our intellectual property portfolio,' said Brian Sullivan, CEO and Co-Founder of Celcuity. 'With patent exclusivity for gedatolisib now extended into 2042, we expect to have a long runway to optimize development of gedatolisib.' The United States Patent and Trademark Office previously issued five U.S. patents directed to gedatolisib's composition of matter, four U.S. patents directed to various formulations comprising gedatolisib, and three U.S. patents directed to methods of using gedatolisib. The worldwide gedatolisib-related patent portfolio now comprises 13 granted gedatolisib-related patents in the U.S. and 290 patents granted in foreign jurisdictions. Celcuity expects to announce topline data for the PIK3CA wild-type cohort of the VIKTORIA-1 clinical trial in the third quarter of 2025 and to report topline data for the PIK3CA mutant cohort in the fourth quarter of 2025. About Celcuity Celcuity is a clinical-stage biotechnology company pursuing development of targeted therapies for treatment of multiple solid tumor indications. The company's lead therapeutic candidate is gedatolisib, a potent, pan-PI3K and mTORC1/2 inhibitor that comprehensively blockades the PI3K/AKT/mTOR ('PAM') pathway. Its mechanism of action and pharmacokinetic properties are differentiated from other currently approved and investigational therapies that target PI3Kα, AKT, or mTORC1 alone or together. A Phase 3 clinical trial, VIKTORIA-1, evaluating gedatolisib in combination with fulvestrant with or without palbociclib in patients with HR+/HER2- advanced breast cancer is currently enrolling patients. A Phase 1/2 clinical trial, CELC-G-201, evaluating gedatolisib in combination with darolutamide in patients with metastatic castration resistant prostate cancer, is ongoing. A Phase 3 clinical trial, VIKTORIA-2, evaluating gedatolisib plus a CDK4/6 inhibitor and fulvestrant as first-line treatment for patients with HR+/HER2- advanced breast cancer is currently recruiting patients. More detailed information about Celcuity's active clinical trials can be found at Celcuity is headquartered in Minneapolis. Further information about Celcuity can be found at Follow us on LinkedIn and X. Forward-Looking Statements This press release contains "forward-looking statements" within the meaning of the Private Securities Litigation Reform Act of 1995, including statements relating to patent scope and length of protection and the anticipated timing of topline data from the VIKTORIA-1 clinical trial. Words such as, but not limited to, 'look forward to,' 'believe,' 'expect,' 'anticipate,' 'estimate,' 'intend,' "confidence," "encouraged," 'potential,' 'plan,' 'targets,' 'likely,' 'may,' 'will,' 'would,' 'should' and 'could,' and similar expressions or words identify forward-looking statements. The forward-looking statements included in this press release are based on management's current expectations and beliefs which are subject to a number of risks, uncertainties and factors, including that generics or others could challenge the validity of the gedatolisib patents, Celcuity may not be able to enforce the patents, there could be patent-related litigation or the progress of the VIKTORIA-1 clinical trial may be delayed. In addition, all forward-looking statements are subject to other risks detailed in our Annual Report on Form 10-K for the year ended December 31, 2024. You are cautioned not to place undue reliance on these forward-looking statements, which speak only as of the date hereof. All forward-looking statements are qualified in their entirety by these cautionary statements, and we undertake no obligation to revise or update this news release to reflect events or circumstances after the date hereof. View source version of release on Contacts: Celcuity Sullivan, bsullivan@ Hahne, vhahne@ 392-0123 ICR HealthcarePatti Bank, 513-1284Error in retrieving data Sign in to access your portfolio Error in retrieving data Error in retrieving data Error in retrieving data Error in retrieving data
Yahoo
27 minutes ago
- Yahoo
I-Mab to Present at the BTIG Virtual Biotechnology Conference
ROCKVILLE, Md., July 14, 2025 (GLOBE NEWSWIRE) -- I-Mab (NASDAQ: IMAB) (the 'Company'), a U.S.-based, global biotech company, focused on the development of precision immuno-oncology agents for the treatment of cancer, today announced that I-Mab's management team will participate in the BTIG Virtual Biotechnology Conference, being held on July 29-30, 2025. Conference details are as follows: BTIG Virtual Biotechnology ConferenceFormat: Fireside Chat and one-on-one meetingsDate: Tuesday, July 29, 2025Time: 10:00 AM ETWebcast Link: Available on the News & Events page of the I-Mab website The webcast of the event will be accessible from News & Events page of the I-Mab website for 90 days. About I-Mab I-Mab (NASDAQ: IMAB) is a U.S.-based, global biotech company, focused on the development of precision immuno-oncology agents for the treatment of cancer. The Company's differentiated pipeline is led by givastomig, a potential best-in-class, bispecific antibody (Claudin 18.2 x 4-1BB) designed to treat Claudin 18.2-positive gastric cancers. Givastomig conditionally activates T cells via the 4-1BB signaling pathway in the tumor microenvironment where Claudin 18.2 is expressed. Givastomig is being developed for first-line metastatic gastric cancers, with additional potential in other solid tumors. In Phase 1 trials, givastomig was observed to maintain strong tumor-binding and anti-tumor activity, attributable to a potential synergistic effect of proximal interaction with Claudin 18.2 and 4-1BB, while minimizing toxicities commonly seen with other 4-1BB agents. For more information, please visit and follow us on LinkedIn and X. I-Mab Investor & Media Contacts PJ Kelleher LifeSci Advisors +1-617-430-7579 pkelleher@ IR@ Error in retrieving data Sign in to access your portfolio Error in retrieving data Error in retrieving data Error in retrieving data Error in retrieving data