Nature Made Melatonin 3 mg + Magnesium 100 mg Sleep and Relax Gummies Review

Melatonin, at 3 milligrams per serving, is at or above the amounts studied. A pooled analysis of five trials found it lowered the top blood pressure number by about 3.4 points and the bottom by about 3.3 points ^[1]. Another pooled analysis in people with metabolic disorders also found lower readings, though results varied a lot ^[2]. Slow-release melatonin cut nighttime pressure, but fast-release did not ^[3]. A small trial in treated patients with high nighttime pressure found 2 milligrams at bedtime helped ^[4]. However, a pooled analysis of four trials in people with high blood pressure found a drop that was not statistically significant ^[5]. Magnesium is 100 milligrams per serving, well below the roughly 365 milligrams that worked in studies, so a full dose depends on taking three servings a day. Large pooled analyses found magnesium modestly lowered blood pressure by about 2 to 3 points ^[6][7], mainly in people with uncontrolled high blood pressure, with no change in people with normal pressure ^[8]. Small trials in metabolic syndrome found benefit ^[9][10], but a 24 week trial in overweight adults found no change ^[11]. Animal and cell studies are never counted.

Magnesium and melatonin are both listed as main ingredients, and the panel spoke about both, with magnesium getting the most attention. Most of the panel recommends or uses magnesium, mainly for sleep, with other reasons including muscle function, stress, blood pressure, and workout performance. Forms and doses named include magnesium glycinate before bed (two of them), 400 mg of magnesium threonate before bed (two of them), and 300 mg of a magnesium product before bed (one), and one panelist warned that labels can make the real magnesium dose look larger than it is, while another said magnesium alone does not fix waking in the night. For melatonin, doses mentioned were 3 mg at night, 3 mg for jet lag, 1 or 2 mg used sparingly, and a much lower dose of about 300 micrograms, not over 1 mg, from one who stressed good sleep habits first. One panelist advised taking it about 3 hours before bed, and another cautioned that high doses may raise light sensitivity, so bright light should be avoided.