Magnesium glycinate is everywhere right now. So is the question I keep hearing from women who already take melatonin: should I switch, or take both?
"More and more women ask me about magnesium glycinate because they see it all over social media. Many of them already take melatonin and want to know if they should switch or take both."
Tyler Smith, RN
Here is the quick version. They are not the same kind of thing, the research behind both is modest, and for most adults there is no known interaction between them.4 The details matter, so here is what to know.
Magnesium glycinate vs melatonin at a glance
A mineral
Magnesium glycinate
- What it is: magnesium bound to glycine. Your body needs magnesium every day.3
- The sleep research: in three small trials of older adults, people fell asleep about 17 minutes faster. The reviewers rated the evidence low quality.1
- The limit: no more than 350 mg a day from supplements, unless your doctor says otherwise.3
- Too much can cause: diarrhea, nausea, and cramping.3
A timing signal
Melatonin
- What it is: a hormone that tells your body night has started.
- The sleep research: in a large review, people fell asleep about 7 minutes faster on average.2
- The dose: low doses, like 1 mg, are often enough. Read is 1 mg of melatonin enough.
- Side effects: headache, dizziness, nausea, and sleepiness are the most common.6
Neither one is a sleeping pill. Melatonin works on timing. Magnesium fills a nutrient need. If you expect either one to knock you out, you will probably be disappointed.
Can you take magnesium and melatonin together?
For most adults, yes. A licensed pharmacist reference lists no known interactions between magnesium and melatonin.4 One study even gave melatonin, magnesium, and zinc together to older adults in long term care and found better sleep quality.5 Because zinc was in the mix, that study cannot tell us what magnesium or melatonin did on its own.
Two cautions. Magnesium can block some antibiotics and osteoporosis medicines if you take them too close together.3 And if you take any prescription medicine, ask your pharmacist before you add either one.
Which one fits your sleep problem?
Melatonin
Your bedtime keeps drifting later
This is a timing problem, which is what melatonin is built for. Take a low dose at the same time every night.
Melatonin
You are crossing time zones
Melatonin is well studied for jet lag. Take it close to bedtime in your new time zone. Read what the research says about low doses.
Magnesium
Your diet is low in magnesium foods
Nuts, seeds, beans, leafy greens, and whole grains are good sources.3 Start with food. If you still fall short, ask your doctor if a supplement makes sense.
Neither alone
You wake up at 3am
Neither one is designed to fix middle of the night waking. Read why you keep waking up at 3am.
Neither alone
Your mind will not stop racing
Stress needs its own plan, like a wind down routine and no screens before bed. Read tired but cannot sleep.
What I tell women who ask
"I tell them magnesium and melatonin do different things. Melatonin is a timing signal. Magnesium is a mineral your body needs, and many people do not get enough from food. I tell them to check with their doctor or pharmacist first, especially if they have kidney problems or take other medicines."
Tyler Smith, RN
How I would try them: one at a time
"Do not stack five sleep products and hope one works. If you add something, add one thing at a time, so you know what is actually helping."
Tyler Smith, RN
- Ask your pharmacist first, with every medicine and supplement you take in hand.
- Pick one. Choose the one that fits your problem from the list above.
- Give it two weeks at the same time each night. Write down when you fall asleep and how you feel in the morning.
- Then decide. If it helps, keep it simple. If you want to add the other, check with your pharmacist again.
- Stay within the label. More melatonin is not stronger, and magnesium above 350 mg a day from supplements can upset your stomach.3 Read how much melatonin is too much.
Where Driffly fits, and where it does not
Driffly is a melatonin product, not a magnesium product
To be clear, Driffly does not contain magnesium. Each strip has 1 mg of melatonin, valerian root 50 mg, lavender 20 mg, chamomile 10 mg, and hibiscus 10 mg. I chose a low melatonin dose because it is much closer to what your body makes than the 5 mg and 10 mg on most shelves.*
If you already take magnesium and want to try Driffly, show your pharmacist both labels first. Every order comes with a 30 night money back guarantee.
Common questions
Can you take magnesium and melatonin together?
For most adults, yes. There are no known interactions between them.4 Ask your pharmacist first if you take prescription medicine.
Is magnesium glycinate better than melatonin for sleep?
Neither has strong proof of being better. Magnesium helped older adults fall asleep about 17 minutes faster in three small, low quality trials.1 Melatonin helped people fall asleep about 7 minutes faster in a large review.2 The better choice depends on your sleep problem.
When should I take magnesium and melatonin?
Take melatonin about 30 minutes before bed, at the same time every night. For magnesium, follow the label, and keep it a few hours away from antibiotics or osteoporosis medicine.3
Can I take magnesium glycinate every night?
Many adults do, but stay at or below 350 mg a day from supplements unless your doctor tells you otherwise.3
Is it okay to take magnesium and melatonin together every night?
There is no known interaction.4 But melatonin has not been well studied for long term nightly use.6 If you need sleep help most nights for more than a few weeks, talk to your doctor about the cause.
Does Driffly contain magnesium?
No. Driffly contains 1 mg of melatonin, valerian root, lavender, chamomile, and hibiscus.
Sources
- Mah J, Pitre T. Oral magnesium supplementation for insomnia in older adults: a systematic review and meta analysis. BMC Complementary Medicine and Therapies. 2021;21(1):125.
- Ferracioli-Oda E, Qawasmi A, Bloch MH. Meta-analysis: melatonin for the treatment of primary sleep disorders. PLoS One. 2013;8(5):e63773.
- National Institutes of Health, Office of Dietary Supplements. Magnesium: fact sheet for consumers.
- Staiger B, PharmD. Is it safe to take magnesium and melatonin together? HelloPharmacist.
- Rondanelli M, Opizzi A, Monteferrario F, et al. The effect of melatonin, magnesium, and zinc on primary insomnia in long term care facility residents in Italy: a double blind, placebo controlled clinical trial. Journal of the American Geriatrics Society. 2011;59(1):82-90.
- National Center for Complementary and Integrative Health. Melatonin: What You Need To Know.
Tyler Smith, RN, BSN, BA is a registered nurse and the founder of Driffly. He writes and reviews the articles in the sleep education hub. About Tyler
The author is the founder of Driffly, which sells the product mentioned in this article. This article is for education and is not medical advice. *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.