Magnesium for Sleep: Glycinate or Citrate for Your Evening Routine
Reaching the evening already tired, and thinking of making magnesium part of your routine? UK law authorises ten statements about magnesium, including these: magnesium contributes to a reduction of tiredness and fatigue, to normal functioning of the nervous system and to normal psychological function [1].
But opting for magnesium is only half the battle, and the confusion begins when you try to decide which one is right for you. The shelf offers glycinate, bisglycinate and citrate, and our own pouch prints 1800mg beside 400mg. This guide explains what 1800mg and 400mg mean on our pouch, how the forms differ, and which of our capsules fits your routine.
Magnesium supplement at a glance
- Who it suits: adults who want a simple evening magnesium routine and a label they can read.
- Authorised in the UK: magnesium contributes to normal functioning of the nervous system and to a reduction of tiredness and fatigue, among ten claims listed below [1].
- Two capsules: 1,800mg of three magnesium compounds, holding 400mg of magnesium, 107% of the daily reference.
- When to take it: two capsules daily with water, at any time of day that suits your routine, including the evening.
- Price: £5.99 for 90 capsules, 45 days at about 13p a day.
MAGNESIUM GLYCINATE 3-IN-1 1800MG · 90 VEGAN CAPSULES
£5.99 · 45 servings · 2 capsules daily with water · bisglycinate, malate and citrate · 400mg of magnesium · about 13p a day
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Magnesium for sleep: what UK rules let a label say
In the UK a food supplement may carry only the health claims authorised on the Great Britain Nutrition and Health Claims Register [1]. It has no sleep claim for magnesium in any form, which is why you will not find one on our pouches or in this guide.
Every health claim on the Great Britain register passed a scientific review: independent scientists examined the research and the evidence behind it before it was authorised [1]. The law itself says that health claims shall be “based on and substantiated by generally accepted scientific evidence” [7].
What it does authorise for magnesium is a list of ten claims, and each one applies in full to a 400mg serving. Here they are, word for word:
- Magnesium contributes to normal functioning of the nervous system.
- Magnesium contributes to normal psychological function.
- Magnesium contributes to a reduction of tiredness and fatigue.
- Magnesium contributes to normal muscle function.
- Magnesium contributes to normal energy-yielding metabolism.
- Magnesium contributes to electrolyte balance.
- Magnesium contributes to normal protein synthesis.
- Magnesium contributes to the maintenance of normal bones.
- Magnesium contributes to the maintenance of normal teeth.
- Magnesium has a role in the process of cell division.
Sleep, tiredness and how much magnesium you need: what the NHS says
On sleep itself, the NHS gives a number worth knowing: “Most healthy adults need around 7 to 9 hours of sleep a night, although the exact amount can be different for each person.” [3]
Its practical list is short: avoid caffeine late in the day and put your phone away before bed [3]. “Changing your sleep habits can often help.” [3]
“A regular routine can help your body get used to sleeping better. Try to go to bed and wake up at around the same time each day, and give yourself time to relax before bed.”
Every Mind Matters: sleep, nhs.uk [3]
On tiredness, the NHS says: “It’s normal to feel tired sometimes. But if you’re tired all the time and do not know why, it could be a sign of a problem.” [5] If poor sleep or tiredness goes on, or worries you, the NHS says to speak to a GP [3] [5].
How much magnesium do you need?
Adults need 300mg a day for men and 270mg for women, and the NHS names spinach, nuts and wholemeal bread as good sources [2]. A serving of our 3-IN-1 gives a measured 400mg, whatever is on the plate.
Which magnesium supplement: magnesium glycinate, bisglycinate or citrate?
When you choose between them, the differences are what the magnesium is bound to, how many capsules make a serving, and the price.
Magnesium glycinate 3-in-1: three forms in two capsules
If you would rather not pick a single form, our Magnesium Glycinate 3-IN-1 combines bisglycinate, malate and citrate, and two capsules give 400mg of magnesium. A pouch of 90 lasts 45 days at about 13p a day, and the 180 pouch brings that to about 11p.
Magnesium bisglycinate on its own: chelated magnesium
If glycinate alone is what you were looking for, our Chelated Magnesium 400mg is magnesium bisglycinate and nothing else, 400mg of magnesium in three capsules for about 27p a day. Glycinate and bisglycinate are two names for the same compound: magnesium bound to the amino acid glycine.
CHELATED MAGNESIUM 400MG · 90 VEGAN CAPSULES
£7.99 · 30 servings · 3 capsules daily with water · magnesium bisglycinate 2,000mg · 400mg of magnesium · about 27p a day
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Magnesium citrate: 440mg from the Dead Sea
If citrate is the form you want, our Dead Sea Magnesium Citrate gives 440mg of magnesium in two capsules for about 13p a day, and it also comes in a 180-capsule pouch.
Here are the three labels side by side. Prices are correct at the time of writing.
2 capsules · bisglycinate 1,000mg, malate 400mg and citrate 400mg · 400mg of magnesium, 107% NRV · vegan capsule
Choose if you would rather not pick one form · 45 days · £5.99: about 13p a day · 180 capsules about 11p a day
3 capsules · magnesium bisglycinate 2,000mg · 400mg of magnesium, 107% NRV · vegan capsule
Choose if you want glycinate on its own · 30 days · £7.99: about 27p a day
2 capsules · magnesium citrate 1,480mg · 440mg of magnesium, 117% NRV · black pepper extract 2mg
Choose if citrate is the form you want · 45 days · £5.99: about 13p a day
All of them sit in our magnesium range, part of our minerals collection. For the forms side by side, see our guide to magnesium glycinate, citrate and malate.
Taking a magnesium supplement with a multivitamin
Already take a multivitamin? Our MultiVitamin & Minerals and Women’s Multivitamins tablets give 56.25mg and 100mg of magnesium a day, and our Calcium Magnesium Zinc tablet gives 250mg [6]. Every one of these labels prints its magnesium per serving, so you can see your day’s total at a glance [6].
Magnesium glycinate 1800mg on the label: compound or magnesium?
The two numbers on a magnesium label can be confusing. The 1800mg on the front is the amount of the three magnesium compounds, and the 400mg beside it is the magnesium inside them, which labels call elemental magnesium.
1,000mg + 400mg + 400mg = 1,800mg of magnesium compounds · the magnesium inside them: 400mg, 107% of the 375mg NRV · £5.99 ÷ 45 = about 13p a day.
Magnesium Glycinate 3-IN-1 1800mg, nutrition panel and ingredients [4]
The second figure is the one that counts, because the daily reference amount and every authorised claim are measured in magnesium itself. So when you compare brands, compare the elemental magnesium in a daily serving, not the compound.
How to take magnesium before bed: two capsules with water
The label says two capsules daily with water and leaves the time of day to you, so taking them before bed is a simple way to build a routine.
A pouch of 90 capsules covers 45 evenings of that routine, and the 180 pouch covers 90.
An evening routine, with a label you can read
For a straightforward choice that fits an evening routine, our 3-IN-1 pouch gives 400mg of magnesium in two capsules for about 13p a day.
SHOP MAGNESIUM GLYCINATE 3-IN-1
Magnesium supplement FAQs
1. Does a magnesium supplement help you sleep?
No health claim about sleep is authorised for magnesium in the UK [1]. What is authorised includes: magnesium contributes to normal functioning of the nervous system [1].
2. Which magnesium should I choose for an evening routine?
The choice comes down to the form, the capsules per serving and the price. If you prefer glycinate on its own, that is our Chelated Magnesium 400mg, and if you would rather not choose, the 3-IN-1 combines bisglycinate, malate and citrate at about 13p a day. If citrate is the form you are after, the Dead Sea Magnesium Citrate 440mg is also about 13p a day.
3. Is magnesium glycinate the same as magnesium bisglycinate?
Yes. They are two names for the same compound, magnesium bound to the amino acid glycine. Our ingredients lists use magnesium bisglycinate.
4. Should I take magnesium before bed or in the morning?
The labels name no time of day. Pick the moment you are least likely to forget, and take the capsules with water.
5. How much magnesium is too much?
The NHS figure for supplements is 400mg or less a day [2]. Our 3-IN-1 and Chelated capsules give exactly 400mg a serving and our citrate gives 440mg, so one serving is your magnesium from supplements for the day.
6. What are the benefits of a magnesium supplement?
Magnesium contributes to a reduction of tiredness and fatigue, to normal muscle function and to normal psychological function, among ten authorised claims quoted word for word above [1].
7. How much magnesium can I get from food?
It depends on how often the good sources are on your plate: the NHS names spinach, nuts and wholemeal bread [2]. A capsule gives you a fixed amount instead, printed on the panel: 400mg in two 3-IN-1 capsules.
8. Are your magnesium glycinate capsules vegan?
Yes. The shell is hypromellose, which is plant-derived, and the 3-IN-1 holds three magnesium compounds, rice starch and safflower oil, so it belongs to our vegan range.
If you would rather not choose a form, take the Magnesium Glycinate 3-IN-1 at about 13p a day. If you want glycinate on its own, choose the Chelated Magnesium 400mg at about 27p, and if citrate is your form, the Dead Sea Magnesium Citrate 440mg at about 13p. Whichever you pick, take it at the time you will remember.
References
Checked against the product labels, the GB Nutrition and Health Claims Register and nhs.uk, September 2026.
[1] Department of Health and Social Care. Great Britain nutrition and health claims (NHC) register, GOV.UK (magnesium entries authorised; no sleep claim for magnesium). Accessed 2026-09-20. View Source
[2] Vitamins and minerals: others (magnesium) – NHS. Accessed 2026-09-20. View Source
[3] Every Mind Matters: sleep – NHS. Accessed 2026-09-20. View Source
[4] Alpha01. Magnesium Glycinate 3-IN-1 1800mg (90 and 180 capsules), Chelated Magnesium 400mg and Dead Sea Magnesium Citrate 440mg: pouch fronts, nutritional information panels, ingredients, suggested use, caution and prices. Accessed 2026-09-20. View Source
[5] Tiredness and fatigue – NHS. Accessed 2026-09-20. View Source
[6] Alpha01. MultiVitamin & Minerals, 90 Tablets; Women’s Multivitamins, 90 Tablets; Calcium Magnesium Zinc 450mg, 90 Tablets: nutritional information panels (magnesium per serving). Accessed 2026-09-25. View Source
[7] Regulation (EC) No 1924/2006 on nutrition and health claims made on foods, Article 6: scientific substantiation for claims, as it applies in Great Britain. legislation.gov.uk. Accessed 2026-09-25. View Source
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