Sleep Support
Magnesium Glycinate + Melatonin
Magnesium handles sleep quality; melatonin handles sleep timing. They don't overlap — they cover different sides of insomnia.
Mineral
Highly bioavailable magnesium chelated with glycine. Excellent for sleep, relaxation, and those with sensitive stomachs.
Full Magnesium Glycinate profile →Sleep
Endogenous sleep hormone regulating circadian rhythm. Most effective for jet lag and sleep onset.
Full Melatonin profile →Why they work together
Magnesium glycinate calms the nervous system (parasympathetic tone), relaxes skeletal muscle, and supports deep-sleep maintenance. It addresses 'can't stay asleep' and 'wake up unrested' problems. Melatonin is a hormone that signals darkness to the brain — it addresses 'can't fall asleep on schedule' and circadian shift problems (jet lag, shift work). The two solve different sleep problems; users with both timing AND quality issues benefit from both. Low-dose melatonin (0.3–1 mg) is sufficient; higher doses paradoxically disrupt architecture.
How to dose them
300–400 mg elemental magnesium glycinate + 0.3–1 mg melatonin, both 30–60 minutes before bed. Melatonin is the lever to reserve for timing issues; magnesium goes daily regardless.
Evidence
Both have independent sleep evidence. Combination is commonly prescribed in sleep clinics and has no negative interaction — just additive benefit on different axes.
Watch-outs
Melatonin at high chronic doses can affect morning alertness and hormonal function — start low. Melatonin has documented interactions with blood pressure medications and anticoagulants. Magnesium glycinate is among the best-tolerated minerals; excess causes loose stools rather than neurotoxicity.
Next steps
Educational only. Synergy pairs are not prescriptions. Run any new supplement combination past your clinician if you take prescription medication.