Magnesium L-Threonate vs Melatonin for sleep
Short answer: For sleep, more users report improvement with Magnesium L-Threonate — 84% of 140 reports, versus 73% of 646 for Melatonin.
Magnesium L-Threonate has 0 meta-analyses and 3 randomized trials on PubMed; Melatonin has 688 and 1,128.
Based on 602 reports about Magnesium L-Threonate and 1,008 about Melatonin. Not medical advice.
| Magnesium L-Threonate Supplement | Melatonin Supplement | |
|---|---|---|
| User score | 56 | 48 |
| Verdict | Mostly positive | Mixed |
| Positive of reports that state an outcome | 73% | 41% |
| Reports | 602 | 1,008 |
| Research | CResearch: Limited | AResearch: Strong |
| Meta-analyses / RCTs | 0 / 3 | 688 / 1,128 |
| Mainly used for | ||
| Focus % reporting improvement | 99% (73) | 29% (7) |
| Energy % reporting improvement | 86% (14) | 26% (23) |
| Sleep % reporting improvement | 84% (140) | 73% (646) |
| Anxiety % reporting improvement | 94% (66) | 45% (11) |
| Mood % reporting improvement | 89% (35) | 32% (37) |
| Memory % reporting improvement | 90% (29) | 60% (5) |
| Performance % reporting improvement | 100% (2) | — |
| Recovery % reporting improvement | 100% (2) | — |
| Pain & inflammation % reporting improvement | 75% (4) | 100% (5) |
| Digestion % reporting improvement | 33% (3) | 100% (3) |
| Libido % reporting improvement | — | 33% (6) |
| Hormones % reporting improvement | — | 80% (5) |
| Blood sugar % reporting improvement | — | 100% (3) |
| Heart & lipids % reporting improvement | — | 100% (3) |
| Skin & hair % reporting improvement | — | 100% (2) |
| Immunity % reporting improvement | — | 100% (3) |
| Longevity % reporting improvement | — | 100% (5) |
| Common side effects | vivid dreams, insomnia, headache, anxiety | drowsiness, vivid dreams, fatigue, insomnia |
| Typical dose reported | 6 caps / daily | 0.5 mg / bedtime |
“I just tried magnesium theronate the other day and I feel like a new person... My memory recall is better too. Emotions and anxiety have levelled DRASTICALLY.”
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