Sleep — Magnesium & Melatonin

The primer

Two supplements dominate the sleep aisle for good reason. Magnesium contributes to normal nervous system function and muscle relaxation, and many adults fall short of the recommended intake. But form is decisive: magnesium glycinate (bisglycinate) is chelated to the amino acid glycine, which itself supports relaxation — it is well absorbed and gentle. Magnesium citrate is a solid, cheaper choice but can loosen stools at higher doses. Magnesium oxide, common in mass-market products, is poorly absorbed (~4%) and largely acts as a laxative — avoid for sleep. Melatonin is a hormone, not a sedative; it signals darkness. UAE consumers should know that the effective dose is much lower than most products sell: 0.3–1 mg is often more effective than 5–10 mg, and lower doses avoid grogginess and rebound insomnia. Timed-release micro-doses are ideal for staying asleep; fast-dissolve doses of 1–3 mg suit jet lag. Nightly use for months is best discussed with a doctor.