From the Research
Yes, magnesium bisglycinate can generally be safely taken with melatonin, as evidenced by a 2024 study that showed improvements in sleep quality in individuals with sleep disturbances when taking a combination of melatonin and magnesium 1.
Key Considerations
- The combination of magnesium bisglycinate and melatonin may be beneficial for improving sleep quality, with typical dosages ranging from 200-400mg of magnesium bisglycinate and 1-5mg of melatonin before bedtime.
- Both supplements support sleep through complementary mechanisms, with magnesium helping to relax muscles and calm the nervous system, and melatonin regulating sleep-wake cycles.
- Magnesium is also involved in the production of melatonin in the body, suggesting potential synergistic effects when taken together.
Potential Side Effects and Interactions
- Some people may experience mild side effects like drowsiness, digestive discomfort, or vivid dreams when taking this combination.
- Individuals taking prescription medications or having health conditions, particularly kidney problems, should consult with a healthcare provider before combining these supplements.
Evidence Summary
- A 2024 study published in Chronobiology international found that a novel dietary supplement containing melatonin and magnesium improved sleep quality, reduced anger-hostility scores, and decreased fat mass in individuals with sleep disturbances 1.
- Other studies, such as those published in 2011 2, 2019 3, 2012 4, and 2021 5, also support the safety and potential benefits of combining melatonin and magnesium, although the specific focus and outcomes of these studies varied.