Magnesium L-Threonate vs Melatonin
A side-by-side research comparison of Magnesium L-Threonate and Melatonin across mechanism, dosing, half-life, benefits, side effects and research status.
Comparison table
| Attribute | Magnesium L-Threonate | Melatonin |
|---|---|---|
| Full name | Magnesium L-Threonate (Magtein) | Melatonin (N-Acetyl-5-Methoxytryptamine) |
| Category | Sleep & Recovery | Sleep & Recovery |
| Status | OTC supplement | OTC supplement / hormone |
| Mechanism | The L-threonate carrier improves brain magnesium uptake, increasing synaptic density and NMDA receptor regulation. This supports memory, learning, and calmer nervous-system tone, and improves sleep architecture. | Produced by the pineal gland in response to darkness, melatonin binds MT1/MT2 receptors to promote sleep onset and shift circadian timing. It also acts as a direct free-radical scavenger and supports mitochondrial antioxidant defenses. |
| Molecular weight | 294.5 Da (complex) | 232.28 Da |
| Half-life | Varies (magnesium homeostasis) | ~40-60 minutes (immediate release) |
| Bioavailability | High brain penetrance vs other magnesium salts | Low and variable oral (~15%); sublingual improves onset |
| Typical dose | ~1.5-2 g compound (~144 mg elemental Mg) | 0.3-5 mg before bed |
| Frequency | Once or split daily | Once nightly |
| Route | Oral (capsule or powder) | Oral or sublingual |
Magnesium L-Threonate reported benefits
- Improved sleep quality
- Cognitive and memory support
- Stress and anxiety reduction
- Brain-penetrant magnesium
- Minimal laxative effect
- Neuroprotective potential
Melatonin reported benefits
- Faster sleep onset
- Circadian rhythm alignment
- Jet lag relief
- Potent antioxidant
- Mitochondrial protection
- Possible immune support
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Research and educational reference only. Not medical advice.