Melatonin or Magnesium for Sleep? Here's What Experts Say

The sleep supplement market is heating up again with a new debate: which is more effective, melatonin or magnesium? The question has emerged as the use of magnesium rises as an alternative to melatonin, even though the two work in completely different ways.

Melatonin is a hormone produced by the body to signal the nervous system that bedtime has arrived. Melatonin supplementation is generally used to treat circadian rhythm disorders, such as jet lag, shift work, or delayed sleep patterns. Magnesium, meanwhile, is an essential mineral involved in nerve and muscle function, and has recently been promoted as an aid for relaxation and sleep quality.

However, the scientific evidence behind claims that magnesium is a sleep supplement is still far from established. A randomized controlled trial published in Sleep Medicine in 2024 showed that taking 1 gram of magnesium L-threonate per day for three weeks can improve sleep in adults aged 35–55 who reported sleep problems. Another study published in Nature and Science of Sleep in 2025 found that magnesium bisglycinate provided moderate improvement in people with insomnia, at a dose of 250 mg per day for four weeks. Even so, a review in Cureus (2024) concluded that the available evidence is too varied to draw strong conclusions about magnesium's general effectiveness.

Şebnem Ünlüişler, a geneticist at the London Regenerative Institute, stressed that melatonin and magnesium cannot be compared directly. "Melatonin acts on circadian rhythm, whereas magnesium is more relevant for those who are deficient in this mineral or experiencing muscle tension," she said. Similarly, Dr. Opel Baker of Mayfield Clinic added that magnesium is not a sleep hormone and its effect on sleep is not direct.

"No supplement is universally better, because the right choice depends on why someone has trouble sleeping. Supplements should not mask long-term sleep problems," Baker emphasized.

Both also warned of potential side effects. Melatonin can cause excessive drowsiness the next day, headache, dizziness, and interactions with certain medications. Magnesium risks digestive issues such as diarrhea, nausea, and abdominal cramps, and should be used cautiously by people with kidney disorders because the kidneys help excrete excess magnesium.

In Indonesia, awareness of sleep health is beginning to rise, especially among office workers and young people who often experience sleep disturbances due to stress and device exposure. However, regulation of sleep supplements in the country remains limited. The Food and Drug Monitoring Agency (BPOM) classifies melatonin as a prescription-only drug, available only with a doctor's prescription, while magnesium is easily found as an over-the-counter supplement. This creates a risk of excessive magnesium consumption without medical monitoring, especially because many products do not clearly list dosages.

Indonesian nutrition experts also remind the public that daily magnesium needs can be met through foods such as nuts, green vegetables, and grains. Supplementation is only needed if there is a diagnosed deficiency. Unfortunately, many people still view supplements as a shortcut without improving their sleep patterns.

Going forward, the big question is not merely melatonin or magnesium, but how society can access accurate information and adequate sleep health services. Are regulators and health workers in Indonesia ready to educate the public so they do not misunderstand how to choose sleep supplements?