Melatonin vs Magnesium Glycinate

Mechanism

Melatonin (N-acetyl-5-methoxytryptamine) is synthesized from serotonin in the pineal gland, regulated by the suprachiasmatic nucleus (SCN) via the retinohypothalamic tract. It binds MT1 and MT2 G-protein coupled receptors: MT1 activation suppresses neuronal firing in the SCN (sleep onset), while MT2 modulates circadian phase shifting. Beyond sleep, melatonin is a potent antioxidant that scavenges hydroxyl radicals, peroxynitrite, and singlet oxygen, and upregulates antioxidant enzymes (GPx, SOD, catalase) via Nrf2. It has anti-inflammatory properties (NF-kB suppression), immunomodulatory effects, oncostatic activity (anti-proliferative in several cancer types), and mitochondrial protective functions.

Standard Dosing

0.3-1mg for sleep onset (physiological); 3-5mg for jet lag; 10-20mg for oncological adjunct (under supervision)

Timing

30-60 minutes before desired sleep onset. For circadian phase advance: 4-6 hours before desired bedtime. Sublingual for faster onset. Dim lights 1-2 hours before taking.

Cycle Duration

Short-term for jet lag (3-5 days); ongoing at low dose for circadian support if needed; extended for oncological use under supervision

Side Effects

• Morning grogginess (dose too high)
• Vivid dreams/nightmares
• Headache
• Nausea
• Dizziness
• Reduced libido (at high chronic doses)
• Next-day drowsiness
• Depression (rare)

Contraindications

• Autoimmune conditions (immunostimulatory)
• Depression (may worsen in some individuals)
• Seizure disorders (mixed data)
• Pregnancy/lactation

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Mechanism

Magnesium is a cofactor for >600 enzymatic reactions including all ATP-dependent reactions (Mg-ATP is the true substrate), DNA/RNA polymerases, and ion channel regulation. Magnesium glycinate chelate provides highly bioavailable elemental magnesium bound to glycine. The glycine moiety itself is an inhibitory neurotransmitter (glycine receptors) and NMDA receptor co-agonist at the glycine binding site. The chelated form minimizes the osmotic laxative effect of ionic magnesium salts. Magnesium regulates NMDA receptor gating (voltage-dependent Mg2+ block), GABA-A receptor potentiation, HPA axis modulation, and parathyroid hormone secretion.

Standard Dosing

200-400mg elemental magnesium daily

Timing

Evening/bedtime (promotes relaxation and sleep quality). Can split AM/PM.

Cycle Duration

ongoing

Side Effects

• Drowsiness
• Mild GI discomfort
• Loose stools (less than other Mg forms)
• Hypotension at very high doses

Contraindications

• Severe renal insufficiency (impaired Mg excretion — risk of hypermagnesemia)
• Myasthenia gravis (Mg can worsen neuromuscular junction blockade)
• Heart block (Mg slows AV conduction)

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