All comparisons
supplements comparison
Melatonin vs Magnesium Glycinate
Sleep
Melatonin
- Evidence
- Moderate
- Dose
- 0.3–1 mg (higher doses are common in retail products but often unnecessary and can worsen morning grogginess)
- Timing
- 30–60 minutes before target sleep time
- Best for
- Jet lag, Shift work, Occasional sleep-onset difficulty
- Stacks
- Magnesium Glycinate
Recovery
Magnesium Glycinate
- Evidence
- Moderate
- Dose
- 200–400 mg elemental magnesium
- Timing
- Evening
- Best for
- Sleep support, Recovery, Correcting deficiency
- Stacks
- Vitamin D3, Glycine
How to choose
Both Melatonin and Magnesium Glycinate earn their place in the library. Pick Melatonin if its profile above better matches your training phase, equipment access, and evidence tolerance — otherwise Magnesium Glycinate is the stronger fit. In most programs, alternating between them across mesocycles delivers the broadest adaptation.