According to an expert, while magnesium can aid sleep, melatonin is a more effective sleep aid—however, neither supplement is a cure-all for sleep problems.

According to a 2022 Gallup survey, a third of Americans are getting "fair" or "poor" sleep at night, and the list of remedies people are using for sleep is constantly expanding, including sleepy girl mocktails and listening to true crime podcasts before bed.

Which of the two supplements, magnesium or melatonin, is more effective in promoting good quality sleep for Americans?

According to Shelby Harris, a licensed clinical psychologist and director of sleep health at Sleepopolis, a melatonin supplement is more likely to aid in nighttime sleep than magnesium.

According to Harris, while magnesium supplements may aid in promoting sleep, there isn't enough conclusive evidence from research to confirm this for certain.

When taken correctly, melatonin, the most common natural sleep aid, can gradually adjust the body's circadian rhythm, aiding in sleep.

Avoid spending money on magnesium supplements, advises a sleep expert: Incorporate these foods for a natural intake and improved sleep.

Experts, including Harris, concur that it is more advantageous to obtain melatonin and magnesium from food sources rather than supplements. Before taking any new supplement, Harris advises consulting with a doctor, as they are not closely regulated in the U.S.

If a person has an underlying sleep disorder, it is recommended to consult a doctor for a proper evaluation and treatment. Melatonin is not effective in treating most sleep disorders.

Melatonin vs. magnesium: Which one is better for sleep?

According to the National Institutes of Health, melatonin is a hormone produced by the brain in response to darkness. This hormone helps regulate your body's circadian rhythms, also known as your internal clock, and signals your body when it's time for bed.

According to Harris, melatonin can aid in managing delayed sleep phase disorder, jet lag syndrome, shift work sleep disorder, and occasionally insomnia.

Consuming excessive melatonin for sleep can lead to negative side effects such as nightmares, vivid dreams, headaches, and grogginess, she warns.

There isn’t enough evidence to support magnesium supplements for sleep

If you have a magnesium deficiency or aren't consuming enough of the mineral in your diet, magnesium supplements may aid in falling asleep, according to Harris in a CNBC Make It article in July 2023. However, she emphasized that it is not a cure-all as many people believe.

Magnesium supplements can help alleviate the symptoms of restless leg syndrome, which is a condition characterized by uncomfortable sensations in the legs at night.

Magnesium can aid in relaxation before bed, but there is limited research on its effectiveness as a sleep aid.

In July 2023, CNBC Make It reported that some potential side effects of taking magnesium supplements include diarrhea, heartbeat irregularities, and kidney issues, according to Harris.

Go the natural route for better sleep

Harris advises that prior to using magnesium or melatonin for sleep, one should first focus on developing good sleep hygiene and habits.

She says developing good sleep hygiene looks like:

• Maintaining a consistent sleep schedule
• Staying off electronic devices before bed
• Prioritizing relaxation before sleeping
• Avoiding caffeine at least eight hours before bed

Harris notes that "all of this can aid in boosting your body's natural melatonin production, which can facilitate falling asleep."

Experts recommend trying to obtain more melatonin and magnesium through food before resorting to supplements to improve sleep quality.

Research shows that these foods are rich in melatonin:

• Nuts, especially walnuts, almonds and hazelnuts
• Salmon
• Eggs
• Tart cherries
• Cow’s milk

Harvard Health Publishing and Harris say these foods have natural doses of magnesium:

• Spinach
• Peanut butter
• Almonds
• Eggs
• Milk
• Some yogurts
• Kidney beans
• Bananas
• Bran flakes
• Baked potatoes (with the skin on)

Harris recommends consuming a sugar-free yogurt with almonds or peanut butter before bed to improve sleep quality, as the combination of protein and carbs can be beneficial for some individuals.

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