For many years, melatonin has been some of the fashionable dietary supplements for sleep. And it nonetheless is, with gross sales of sleep dietary supplements containing the hormone nearing $800 million in 2025, in accordance with the market analysis firm NBJ.
However over the previous few years, increasingly more folks have turn into occupied with taking the mineral magnesium for sleep. Some on social media declare that it presents a deeper, extra restorative relaxation than melatonin, minus the morning grogginess.
In 2025, in accordance with NBJ, gross sales of sleep dietary supplements containing magnesium elevated by about 17 % — whereas gross sales of melatonin-containing sleep dietary supplements rose by about 5 %.
This new curiosity in magnesium would possibly stem partially from latest “dangerous press” surrounding melatonin, mentioned Jennifer Martin, a scientific psychologist who research sleep problems at Florida Worldwide College. Some melatonin dietary supplements have been discovered to comprise much higher levels of the hormone than marketed, as an illustration. And there have been some scary headlines linking melatonin supplements to heart risks.
A number of restricted research do help taking magnesium for sleep, mentioned Dr. Sujay Kansagra, a sleep specialist at Duke Well being. However whether or not it’s higher than melatonin, or whether or not it helps with sleep in any respect, remains to be up for debate, he mentioned.
What does the analysis counsel?
Magnesium is a vital nutrient that performs numerous roles within the physique, together with serving to to control blood stress and blood sugar and to manage nerve and muscle operate.
However little analysis has been performed on whether or not the mineral helps with sleep, Dr. Martin mentioned. And the research that do exist, she added, usually are not high-quality.
In a single trial published in 2025, researchers break up 155 wholesome adults with poor sleep into two teams: one which took 250 milligrams of magnesium glycinate inside 30 to 60 minutes earlier than mattress, and one other that took a placebo. The researchers reported that whereas the magnesium group had “considerably larger” enhancements of their insomnia signs than the placebo group, these enhancements had been modest.
In another study, revealed in 2021, researchers requested almost 4,000 folks ages 18 to 30 about their sleep and weight loss program habits at numerous occasions throughout 20 years. The scientists discovered that, in contrast with those that reported consuming the least magnesium, those that reported consuming essentially the most (via meals or dietary supplements) had been 36 % much less prone to sleep lower than seven hours per evening and had been 30 % extra prone to report higher-quality sleep. Nonetheless, these enhancements disappeared after they checked out solely folks with despair.
These findings supported the concept that magnesium would possibly enhance sleep in some folks, mentioned Dr. Ka Kahe, a professor of preventive drugs and epidemiology at Columbia College who led the examine. However they couldn’t show that magnesium itself helped the members sleep higher, he mentioned. Those that consumed essentially the most magnesium, as an illustration, might have been more healthy in different ways in which improved their sleep, he mentioned. And the outcomes steered that the advantages didn’t apply to all people.
In a 2022 review of 9 research on how magnesium influences sleep, researchers concluded that whereas some analysis confirmed a hyperlink between magnesium dietary supplements and higher sleep, randomized scientific trials (which may show trigger and impact) had extra blended outcomes.
In different phrases, Dr. Kansagra mentioned, “the hype is far, a lot additional forward than goal science.”
Nonetheless, there’s a believable clarification for the way magnesium would possibly enhance sleep, mentioned Kelly Glazer Baron, director of the behavioral sleep drugs program on the College of Utah.
Magnesium might affect sure sleep-related neurotransmitters within the nervous system in ways in which improve emotions of calmness and reduce muscle rigidity and restlessness, she mentioned.
It’s additionally attainable that individuals who sleep higher after taking magnesium dietary supplements are experiencing a placebo impact, Dr. Kansagra mentioned. Which means, the act of taking a complement alone might promote higher sleep.
Is magnesium “higher” for sleep than melatonin?
Scientists don’t know whether or not one complement is best than the opposite, partially as a result of no rigorous research have in contrast them instantly.
That mentioned, the analysis on how melatonin impacts sleep is rather more strong than the analysis on magnesium, Dr. Kansagra mentioned. We’ve good proof exhibiting that melatonin supplements can help with sure sleep problems, akin to circadian rhythm sleep-wake problems and jet lag. However most sleep specialists don’t advocate taking melatonin for insomnia or different sleep points, partially as a result of it doesn’t clear up the basis of the issue, Dr. Kansagra mentioned.
As for whether or not it’s best to take magnesium for sleep, Dr. Kansagra didn’t advocate it as a result of the proof was missing. However he mentioned he was superb with sufferers attempting it in the event that they had been wholesome (and will afford it) since there hadn’t been main issues of safety with taking magnesium at really helpful doses. He additionally really helpful taking it in case you have a real magnesium deficiency.
Magnesium supplements are sold as capsules, gummies, powders and lotions. They usually have a number of formulations, like magnesium citrate, magnesium glycinate, magnesium oxide and magnesium chloride, which all behave barely in a different way within the physique.
Most individuals favor magnesium glycinate or magnesium L-threonate for sleep, Dr. Baron mentioned, as a result of they aren’t as prone to trigger the gastrointestinal unwanted side effects like diarrhea, nausea and cramping that magnesium citrate and magnesium oxide can. Some folks take magnesium citrate as a laxative, Dr. Kansagra mentioned.
As with all dietary supplements, magnesium dietary supplements usually are not regulated for security and effectiveness the way in which prescribed drugs are. So it’s a good suggestion to purchase dietary supplements which were vetted by third-party certification applications just like the U.S. Pharmacopeia or NSF.
The larger danger with taking magnesium (or melatonin) is that it’d masks a critical sleep situation that requires therapy, Dr. Kansagra mentioned. When you’ve got sleep apnea or insomnia, as an illustration, taking dietary supplements to sleep higher would possibly delay a analysis or therapy that might stop future well being points.
When you’re having bother sleeping, it’s at all times finest to seek the advice of a physician earlier than reaching for a complement, Dr. Kansagra mentioned.
