Can You Take Magnesium and Melatonin Together?

Melatonin and magnesium. They may sound a little similar, but can you take magnesium and melatonin together in the same supplement routine? While magnesium and melatonin do different things in the body, their benefits can complement each other to help your body relax. Supplements like Nature Made Wellblends Sleep & Recover Gummies include magnesium to relax your body and melatonin to help you fall asleep faster in a convenient supplement blend.^†

The Role of Melatonin in Sleep Health

What is melatonin? Melatonin is a sleep hormone naturally produced by the body and plays a vital role in our sleep health. Nature Made Melatonin is an occasional sleep support supplement that helps support restful sleep and regulate sleep and wake cycles. Melatonin can be used occasionally to help reset your sleep wake cycle when your schedule or travel disrupts your circadian rhythm.^†

Nature Made offers a variety of melatonin supplements in different doses and forms to find the one that works best for you. How long does melatonin last? That can vary depending on the supplement. Nature Made Time Release Melatonin Gummies, help you fall asleep faster and extend melatonin release throughout the night to help you stay asleep longer.^†

Is melatonin safe to take every night? Melatonin is an occasional supplement, it should not be taken every night. How much melatonin should you take? That will vary from person to person, we recommend starting with a low dosage and increasing until you reach the desired benefit. It’s essential to speak with your primary healthcare practitioner before taking a melatonin supplement. If you are pregnant, attempting to become pregnant, nursing, taking any medications or have any chronic medical conditions, do not take melatonin unless advised by a physician.

The Role of Magnesium in Sleep Health

Magnesium is an essential mineral that plays a role in hundreds of the body's essential daily functions. Magnesium plays a role in over 300 enzyme systems that regulate protein synthesis, nerve function, and more.^[1] One of those functions is muscle health! Magnesium in the bloodstream supports muscle relaxation by binding to muscle cells, allowing them to relax.^†

When taken over time, magnesium helps you relax your body and is a great addition to a bedtime routine. Because of magnesium's role in muscle relaxation, it is included in some sleep support supplements.^†

Over half of US adults don't consume enough magnesium in their daily diets.^[2] You can find dietary magnesium in foods like green leafy vegetables, nuts, seeds, and fortified cereals.^[1]

Nature Made also offers standalone magnesium supplements, including Magnesium Glycinate High Absorption Capsules, and Magnesium Extra Strength Softgels.^†

Can You Take Magnesium and Melatonin Together?

Can you take magnesium and melatonin together? If you've really been paying attention, you'll notice we've already answered that question: yes! Melatonin and magnesium can be taken together. These two supplements can complement each other: magnesium supports whole-body wellness and muscle health, promoting muscle relaxation. Melatonin helps signal to the body that it's time to sleep. The benefits of melatonin include helping you fall asleep faster and support restful sleep.^†

However, it's important to note that melatonin is an occasional aid for occasional sleep disturbances, not a regular one. If you are experiencing chronic sleep issues, it's essential to consult your primary medical practitioner for advice rather than overusing sleep aids like melatonin.^†

How Nature Made Supplements Combine Both

Nature Made Melatonin + Magnesium Sleep and Relax Gummies include melatonin to support a restful night’s sleep, along with magnesium to help relax your body. A gluten-free, non-habit-forming sleep support supplement, these daily gummies come in a delicious strawberry flavor with other natural flavors, and have no synthetic dyes, no high fructose corn syrup and no artificial sweeteners.^†

Also check out our Wellblends Sleep & Recover Gummies which include 3 mg of melatonin sleep support and 100 mg of magnesium to help relax the body, thoughtfully blended to support your muscles and restful sleep. In addition, they include 200 mg of L-theanine, which helps you unwind by calming your mind.^†

Sleep & Recover Gummies use a formula designed to help users wind down and wake feeling refreshed, as part of a balanced lifestyle that includes healthy sleep habits. This supplement works with the body's natural sleep process, it doesn't force you to fall asleep. Ensure you take melatonin supplements only as needed, and always follow the label directions.^†

When to Take Magnesium and Melatonin Together

When should you take melatonin and magnesium? While you can take a standalone magnesium supplement at any time, if you are taking a combined melatonin + magnesium supplement we suggest following the suggested timing for melatonin benefits, which is 60 minutes before bedtime, to help align with your body's natural sleep cycle.Always make sure to follow the suggested use on the label and follow your healthcare provider’s recommendations.

Of course, melatonin is an occasional sleep aid, and good sleep health has much more to do with consistent sleep hygiene. This means aiming for a consistent sleep schedule, where you wind down and get to bed at the same time every night, limiting screens, and engaging in calming habits.^†

The timing and dosage of melatonin that works best for one person may not work best for the next, it can vary depending on your lifestyle and personal needs. If you are looking for sleep guidance, always check with a healthcare professional if you are unsure of how best to support your sleep.

Tips for Supporting Restful Sleep

Melatonin can help support restful sleep occasionally, but it should not be taken as a regular supplement. The most effective way to support your restful sleep is through healthy habits and a balanced lifestyle. Here are some quick tips for supporting your sleep naturally:

Keep a Consistent Bedtime and Wake-Up Schedule

Our bodies operate on a rhythm, and that rhythm requires consistency. By keeping a consistent schedule, you help your body know when to start preparing for sleep and when to start waking you up.

Limit Caffeine and Screen Time in the Evening

While coffee may taste good and screens may bring entertainment, neither is so good for your sleep habits. Caffeinated drinks like coffee, black tea, and soda can disrupt your body's sleep cycle and keep you energetic when you'd rather be sleeping. Screens output blue light, which mimics the blue skies of daylight hours, inhibiting our bodies' natural production of melatonin. For these reasons, it's best to limit screens and caffeine at least an hour before bedtime.

Create a Relaxing Environment

Controlling your environment is a great way to support sleep health. This can come in many forms. Installing blackout curtains can help you create a dark environment without light from passing headlights leaking in through the windows. A fan can help keep your room cool and provide white noise, which some people prefer in their sleep environment.

A balanced approach to sleep health using all these tips should support more regular, restful sleep, and a melatonin supplement can help you reset your sleep cycle after sleep disruptions, but should not become a nightly dependency. Talk with your doctor or healthcare provider for more tips on supporting your sleep health.

Pairing Magnesium and Melatonin Mindfully

Can you take magnesium and melatonin together? Yes! Melatonin and Magnesium are a common combination as sleep and relaxation support supplements to help relax your muscles with magnesium and, when needed, support restful sleep with melatonin.^†

Nature Made offers convenient options pairing melatonin and magnesium in the same supplement, like Melatonin + Magnesium Gummies, a non-habit forming sleep and relaxation support supplement. We also offer Nature Made Wellblends Sleep & Recover Gummies which provide the benefits of melatonin and magnesium plus L-theanine to help you unwind by calming your mind.

Do melatonin gummies work? All forms of melatonin, including gummies, can support restful sleep. Some prefer gummies, like our Zero Sugar^‡ Melatonin Gummies, for convenience, while others prefer other forms like Melatonin Tablets. Remember, these supplements should only be taken when needed. If you are experiencing chronic sleep difficulties, consult with your healthcare provider for personalized advice.^†

You may be interested in other sleep supplements Nature Made offers, like our Valerian Root Capsules. When deciding between valerian root vs. melatonin, consider your needs and sleep habits. Valerian root is an adaptogen that supports restful sleep and helps you stay asleep longer and fall asleep faster in as little as 3 days when taken daily.^†

Explore Nature Made's Sleep Supplements today! Nature Made is the #1 Pharmacist Recommended Vitamin and Supplement Brand*

References:

1. National Institutes of Health. Magnesium. National Institutes of Health. Published 2022. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
2. Reider CA, Chung RY, Devarshi PP, Grant RW, Hazels Mitmesser S. Inadequacy of Immune Health Nutrients: Intakes in US Adults, the 2005-2016 NHANES. Nutrients. 2020;12(6):1735. Published 2020 Jun 10.

‡ Not a low calorie food

*Based on a survey of pharmacists who recommend branded vitamins and supplements.