In this episode of 'The Sleep Edit', we dig into the topic of sleep supplements for children, specifically focusing on melatonin and magnesium. Melatonin and magnesium (and "calm" and "sleep" gummies in general) have become very popular among tired parents, but what is the actual evidence for these supplements? Are they safe? What do parents need to know?

Timestamps

• 00:00 Introduction and Disclaimer
• 01:09 Welcome Back to the Sleep Edit
• 01:21 Melatonin and Magnesium: The Two Big Ms
• 04:24 Understanding Melatonin
• 06:14 Melatonin's Effects and Usage
• 09:45 Melatonin for Children: Considerations and Concerns
• 21:16 Dosing and Safety of Melatonin
• 28:15 Melatonin Concerns and Parental Thoughts
• 29:37 Safety and Alternatives to Melatonin
• 31:28 Introduction to Magnesium for Sleep
• 34:49 Magnesium's Role and Benefits 36:39 Challenges in Diagnosing Magnesium Deficiency
• 38:49 Magnesium Supplementation Studies
• 39:54 Magnesium for Children: Evidence and Recommendations
• 47:25 Magnesium Lotions and Creams: Fact or Fiction?
• 53:33 Final Thoughts and Practical Advice 55:44 Conclusion and Additional Resources

Links

• Related Videos:
• 10 Things Parents Should Know About Melatonin
• Melatonin: The Effect of Timing
• Youtube link if you want to see the graphics
• Related Articles by Dr. Canapari:
• Melatonin for Children: A Guide for Parents
• A simple melatonin dosing calculator for selecting the correct dose for your child.
• Melatonin Overdoses Are on the Rise: What Parents Should Know
• Magnesium for Kids’ Sleep: Does It Really Work?
• The evidence against magnesium sprays and lotions
• Scientific Studies & Resources:
• Pickering et al. (2020) – Magnesium Status and Stress: The Vicious Circle Concept Revisited → https://doi.org/10.3390/nu12123672
• Workinger et al. (2018) – Challenges in the Diagnosis of Magnesium Status → https://doi.org/10.3390/nu10091202
• NIH Magnesium Fact Sheet for Health Professionals