Magnesium Glycinate vs Melatonin for sleep
Short answer: For sleep, more users report improvement with Magnesium Glycinate — 83% of 666 reports, versus 78% of 904 for Melatonin.
Magnesium Glycinate has 0 meta-analyses and 4 randomized trials on PubMed; Melatonin has 688 and 1,128.
Based on 1,683 reports about Magnesium Glycinate and 1,358 about Melatonin. Not medical advice.
| Magnesium Glycinate Supplement | Melatonin Supplement | |
|---|---|---|
| User score | 59 | 47 |
| Verdict | Mostly positive | Mixed |
| Positive of reports that state an outcome | 68% | 43% |
| Reports | 1,683 | 1,358 |
| Research | CResearch: Limited | AResearch: Strong |
| Meta-analyses / RCTs | 0 / 4 | 688 / 1,128 |
| Mainly used for | ||
| Focus % reporting improvement | 69% (54) | 38% (8) |
| Energy % reporting improvement | 66% (56) | 32% (25) |
| Sleep % reporting improvement | 83% (666) | 78% (904) |
| Anxiety % reporting improvement | 81% (334) | 47% (15) |
| Mood % reporting improvement | 74% (102) | 32% (37) |
| Memory % reporting improvement | 89% (9) | 60% (5) |
| Performance % reporting improvement | 89% (9) | 50% (2) |
| Recovery % reporting improvement | 100% (14) | — |
| Pain & inflammation % reporting improvement | 95% (22) | 100% (7) |
| Digestion % reporting improvement | 60% (15) | 100% (3) |
| Libido % reporting improvement | 53% (19) | 38% (8) |
| Hormones % reporting improvement | 100% (5) | 80% (5) |
| Blood sugar % reporting improvement | — | 100% (3) |
| Heart & lipids % reporting improvement | 78% (9) | 100% (3) |
| Skin & hair % reporting improvement | 75% (4) | 100% (2) |
| Immunity % reporting improvement | — | 100% (3) |
| Longevity % reporting improvement | — | 100% (7) |
| Common side effects | insomnia, anxiety, drowsiness, fatigue | drowsiness, vivid dreams, fatigue, insomnia |
| Typical dose reported | at sleep time | 0.5 mg / bedtime |
“The brain fog started lifting. The constant low-grade anxiety that I had accepted as "normal" started to ease.”
Overall, eszopiclone and lemborexant had a favorable profile, but eszopiclone might cause substantial adverse events and safety data on lemborexant were inconclusive. Doxepin, seltorexant, and zaleplon were well tolerated, but data on efficacy and other important outcomes were scarce and do not allow firm conclusions. Many licensed drugs (including benzodiazepines, daridorexant, suvorexant, and trazodone) can be effective in the acute treatment of insomnia but are associated with poor tolerability, or information about long-term effects is not available. Melatonin, ramelteon, and non-licensed
Lancet, 2022 ↗“I have taken it nightly for 19 years. Doses ranging from .1 to 10mg. Right now I take 3mg per night. It helps me sleep.”
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Percentages come from first-hand user reports and are not clinical outcomes. Talk to a doctor before starting, stopping or combining anything. How we rate