What’s going on when you take melatonin and magnesium together?

How melatonin and magnesium work together

Some supplement products used to support sleep contain both melatonin and magnesium.

Melatonin and magnesium can work together to promote sleep in several ways:

• Melatonin regulates your waking cycle: The darkness increases the production of melatonin and signals your body to sleep. Exposure to light, especially in blue light, decreases the production of melatonin and indicates that your body is awake.
• Magnesium calms your nervous system: Magnesium plays a role in regulating sleep by improving the effect of the GABA (Gamma-Aminobutyric acid), a chemical messenger that calms your nervous system.
• Magnesium decreases stress hormones: Magnesium helps calm your nervous system and promote sleep by reducing cortisol.
• Magnesium promotes muscle relaxation: Magnesium blocks calcium channels in your muscles, resulting in muscle relaxation.

Better form of magnesium to associate with melatonin

There is no better form of magnesium to use with melatonin. Your “best” type will depend on your specific needs.

• Forms studied for sleep: Magnesium supplements used in sleep-related studies include magnesium oxide, glycinate, chloride, citrate and L-aspartate. Magnesium oxide can have less potential advantages for sleep and health health and is more likely to cause side effects.
• Brain targeted option: Research suggests that Magnesium L-Threonate can more effectively cross the blood-brain barrier than other magnesium forms (such as magnesium glycinat, citrate and oxide). L-Threonate magnesium increases the brain magnesium levels. A study revealed him to improve the quality of sleep, mood, energy and vigilance.
• More research: Other studies are necessary to determine the best form of magnesium for sleep disorders.
• Absorption accounts: Inorganic forms like magnesium oxide are generally less well absorbed in the body, which can reduce their effectiveness compared to other forms.

When and how to take melatonin and magnesium for better sleep

Melatonin

• Efficiency: Melatonin, 0.5 to 5 mg, has effectively processed the jet lag. A typical starting dose can vary from 1 to 2 mg.
• Higher doses: Doses like 5 mg can help you fall asleep faster. However, be aware that higher doses could make you growl the next day.
• Optimal timing: Melatonin is usually taken from 30 minutes to an hour before bedtime. Optimal timing can vary for different people, depending on the individual and their specific sleep needs.

Magnesium

• Magnesium glycinate: A typical dose is around 200 to 400 mg, taken from 30 to 60 minutes before bedtime.
• Magnesium oxide: Dosages in clinical trials varied from 250 mg or more per day.
• Magnesium L-Threonate: In sleep studies, participants took 1,000 mg of magnesium l-Threonate before bedtime. These supplements mainly contain Threonate with moderate elementary magnesium.

Is it sure to use melatonin and magnesium?

Melatonin

• Short -term security: Melatonin supplements are commonly used for short periods, generally without serious problems. Some research suggests that melatonin can be used without serious problems up to two years, although more research is needed.
• Long -term security: Long -term security of melatonin supplements is not well established.
• Caution after use: Avoid driving or operating machines for four to five hours after taking melatonin.
• Medical conditions: Consult your healthcare provider before using melatonin if you are pregnant, have conditions such as bleeding disorders, crisis disorders or take medication that affects your immune system.
• Common side effects: Headache, dizziness, nausea and drowsiness. Some people may feel mood changes.

Magnesium

• Well -tolerated: L-Threonate magnesium is relatively well tolerated, without significant side effects reported in studies. However, individual responses may vary and side effects may occur in some people.
• Common side effects: Other forms of magnesium supplements can cause light side effects such as diarrhea, nausea and abdominal cramps.
• Renal health warning: If you have an altered renal function, high doses of magnesium can cause magnesium toxicity and serious health risks.
• Serious side effects: Potential severe reactions include low blood pressure, irregular heart rate and kidney deficiency.

When to see a health care provider

Consult your health care provider before taking melatonin or magnesium, especially if:

• You are pregnant or have health problems, such as depression or kidney disease
• You take medication or supplements
• You have been feeling insomnia for over a week