Thorne Magnesium BisglycinatevsNatrol Advanced Sleep Melatonin 10 mg (Time Release)

Magnesium acts as a cofactor in hundreds of enzymatic reactions and helps regulate neurotransmitter systems, including blunting excitatory NMDA-receptor activity and supporting inhibitory GABA tone. The bisglycinate (chelated) form binds magnesium to the amino acid glycine, which improves absorption and reduces the laxative effect seen with oxide or citrate, while glycine itself has mild calming properties.

Melatonin is the hormone your pineal gland releases as darkness falls to tell the brain it is time to sleep. Supplementing it binds the same MT1 and MT2 receptors, which can advance or initiate the sleep phase. Natrol's two-layer tablet releases part of the dose quickly to help with sleep onset and the rest gradually to support staying asleep, and adds vitamin B6, a cofactor in the body's own melatonin synthesis.

Evidence is real but moderate. A 2025 randomized, placebo-controlled trial of magnesium bisglycinate in adults with poor sleep found a statistically significant reduction in Insomnia Severity Index at four weeks, though with a small effect size (Cohen's d around 0.2). An earlier double-blind trial in older adults reported improved sleep time and efficiency at 500 mg daily, and a 2021 meta-analysis found about a 17-minute reduction in sleep onset latency while noting the overall literature quality is limited.

Melatonin's evidence is strongest for circadian problems such as jet lag and delayed sleep phase, where it can meaningfully shift sleep timing. For falling asleep faster in general, meta-analyses show a real but small benefit, often cutting sleep latency by only several minutes. The AASM gives melatonin a weak recommendation against use for chronic insomnia, citing limited efficacy and safety data. Higher doses like 10 mg are not proven more effective than lower ones and raise the chance of side effects.

The most common issue is loose stools or mild GI upset, which is less likely with the bisglycinate form than with oxide. Excess magnesium is normally cleared by the kidneys, so people with reduced kidney function risk accumulation and should avoid supplementing without medical supervision. This is educational information, not medical advice; individual results vary.

The most common complaints are next-morning grogginess, headache, and vivid dreams, all more likely at this 10 mg strength. Melatonin can interact with several medication classes. Because supplemental melatonin is not tightly regulated, independent testing has found products whose actual content differs from the label, so brand reputation matters. This is educational information, not medical advice; individual results vary.

Expect roughly $40-$44 for a 60-serving jar as of 2026, which is mid-range for a certified chelate. Generic magnesium oxide or citrate costs a fraction as much but is less absorbable and harsher on the gut. Subscribe-and-save on Thorne.com trims about 10%, and the product is frequently HSA/FSA eligible.

At roughly $8-$12 for 60 tablets as of 2026, this is one of the lowest cost-per-night sleep aids on the market - typically well under 20 cents a dose. It is widely HSA/FSA eligible. The real cost is not money but the high dose: most users do not need 10 mg.

Adults seeking general relaxation and sleep support. Not appropriate without medical guidance for people with significant kidney impairment, heart block, or those on certain medications (such as some antibiotics or bisphosphonates) where magnesium can affect absorption. Pregnant or nursing people should consult a clinician.

Adults dealing with jet lag, shift-work sleep disruption, or occasional sleeplessness. Not recommended for children without pediatric guidance, for pregnant or nursing people, or for those on blood thinners, sedatives, immunosuppressants, or blood-pressure medication without checking with a clinician. Avoid driving or operating machinery until you know how it affects you.