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Head-to-head evidence comparison — which supplement is right for you?
Melatonin wins 1 of 3 categories. Both are solid choices — the best pick depends on your specific goals.
Verdict
Likely helps
13 of 17 studies with measurable effects showed benefit.
Top outcomes
Verdict
Likely helps
19 of 24 studies with measurable effects showed benefit.
Top outcomes
Shared outcomes (1)
Outcomes where both Magnesium and Melatonin have evidence — compare verdict strength side-by-side.
200-350mg elemental magnesium daily
Evening for sleep/relaxation (glycinate), Morning for energy (malate), Anytime (citrate)
Depends on goal - see notes
0.5-1mg
30-60 minutes before bed
Immediate-release tablet or sublingual
Enhanced sleep onset and quality through different mechanisms
TAKE TOGETHER 30-60 minutes before bed.
1-2 weeks
1-2 weeks
1 week
Immediate
Same night
1-3 days
Next morning
First week
Magnesium supplementation in pregnancy
The Cochrane database of systematic reviews (2014) · Meta analysis · n=9090
Women receiving magnesium were significantly less likely to require hospitalisation during pregnancy (RR 0.65, 95% CI 0.48 to 0.86; three trials, 1158 women).Of the 10 trials included in the review, only two were judged to be of high quality overall.
Magnesium Supplementation and Blood Pressure: A Systematic Review and Meta-Analysis
Hypertension (2025) · Meta analysis · n=2709
38 RCTs with 2709 participants analyzed
Magnesium and Potassium Supplementation for Systolic Blood Pressure Reduction in the General Normotensive Population: A Systematic Review and Subgroup Meta-Analysis for Optimal Dosage and Treatment Length
Nutrients (2024) · Meta analysis
Both supplements demonstrated greater reductions in SBP for the general population at lower dosages and longer treatment durations.
Melatonin in cancer treatment
The Cochrane database of systematic reviews (2025) · Meta analysis · n=126
We downgraded the certainty of the evidence because of high risk of bias, small sample size, the width of the 95% confidence interval, and indirectness due to inadequate reporting of cancer type.
Comparative Efficacy, Tolerability, and Acceptability of Donanemab, Lecanemab, Aducanumab, Melatonin, and Aerobic Exercise for a Short Time on Cognitive Function in Mild Cognitive Impairment and Mild Alzheimer's Disease: A Systematic Review and Network Meta-Analysis
Journal of Alzheimer's disease : JAD (2024) · Meta analysis · n=4599
Melatonin may be a better potential disease-modifying treatment for cognitive decline in mild AD and MCI.
Melatonin for sleep disorders in people with autism: Systematic review and meta-analysis
Progress in neuro-psychopharmacology & biological psychiatry (2023) · Meta analysis · n=595
According to the global analysis, the wake after sleep onset and night awakening parameters were not statistically significant.
Based on meta-analysis of 38 RCTs with 2709 participants showing -7.68 mmHg reduction in hypertensive individuals. Effects are greatest in those with hypomagnesemia. Limited evidence in normotensive populations.
Based on meta-analyses showing 7-12 minute reduction in sleep onset. Higher doses showed diminishing returns and increased morning grogginess. Sublingual forms may be more effective at lower doses.
AI-estimated from published studies. Interpret as directional guidance.
Melatonin has a higher evidence score (8.5/10 vs 8.5/10) and wins in 1 of 3 categories.
For fix sleep schedule / jet lag, Melatonin has a higher relevance score (98 vs 65).
Magnesium and Melatonin may work well together: Enhanced sleep onset and quality through different mechanisms TAKE TOGETHER 30-60 minutes before bed.