Magnesium for sleep: the EU register has no claim linking magnesium and sleep, and NIH notes that there is very little research on the subject. If you still want magnesium, Stivits has bisglycinate (3 capsules: 300 mg of magnesium and 7.5 mg of vitamin B6), citrate (2 tablets: 400 mg and 10 mg of B6) or 1 tablet of malate (230 mg and 2.5 mg of B6). If falling asleep is what matters to you, among Stivits products only Melatonin 1 mg has an EU register claim on it: melatonin contributes to the reduction of time taken to fall asleep. The beneficial effect is obtained with the intake of 1 mg of melatonin shortly before going to bed.
All numbers are for the daily serving. The claim column answers the main question: what the EU register allows us to say about falling asleep specifically.
| Product and daily serving | Magnesium | Vitamin B6 | Melatonin | EU register claim on falling asleep | Lasts |
|---|---|---|---|---|---|
| Magnesium BISGLYCINAT 300mg, 3 capsules | 300 mg | 7.5 mg | none | none | 60 days |
| Magnesium MALATE 2000mg, 1 tablet | 230 mg | 2.5 mg | none | none | 90 days |
| Magnesium (Citrate) 400 mg + B6, 2 tablets | 400 mg | 10 mg | none | none | 60 days |
| Melatonin 1 mg, 1 tablet | none | none | 1 mg | yes, at 1 mg shortly before bed | 120 days |
| Melatonin 1,8 mg, 1 tablet | none | none | 1.8 mg | no, the dose is not 1 mg | 90 days |
| Comfort Sleep Complex, 2 tablets | none | 12 mg | 2 mg | no, the dose is not 1 mg | 45 days |
| Valerian root 6000 mg, 1 tablet | none | none | none | none | 90 days |
The EU register has no claim that magnesium helps you fall asleep. Among the 10 authorised claims on magnesium there is none on sleep or falling asleep. NIH (NCCIH) says there are very few studies of magnesium and sleep. A 2021 review found only 3 studies with 151 participants, and its authors rated their quality as low.
These claims apply to every form of magnesium:
The threshold for these claims is 56.25 mg of magnesium per serving, and all three magnesium products in the table meet it: bisglycinate, malate (1 tablet) and citrate. Melatonin, Comfort Sleep Complex and valerian contain no magnesium. A varied and balanced diet and a healthy lifestyle are important.
The EU register does not single out a form of magnesium, so choose by serving and convenience. A comparison of all the forms is in the guide which magnesium to choose.
Melatonin is a hormone that the brain produces in response to darkness. The EU register claim on falling asleep is tied to exactly 1 mg: melatonin contributes to the reduction of time taken to fall asleep. The beneficial effect is obtained with the intake of 1 mg of melatonin shortly before going to bed.
Melatonin 1 mg, 120 tablets gives this dose: adults take 1 tablet a day before bed, and one pack lasts 120 days. Melatonin 1,8 mg, 90 tablets does not have this claim, because the dose is different. Trade-off of 1.8 mg: no claim on falling asleep, and one pack lasts 90 days.
Both also fit another claim: melatonin contributes to the alleviation of subjective feelings of jet lag. The beneficial effect is obtained with the intake of at least 0.5 mg of melatonin the first day of travel shortly before going to bed and during a few days after arrival at the destination.
In a daily serving of 2 tablets, Comfort Sleep Complex, 90 tablets contains 2 mg of melatonin, 80 mg of L-tryptophan and 12 mg of vitamin B6. Adults take 2 tablets a day before bed, and one pack lasts 45 days.
L-tryptophan is an essential amino acid; the body gets it from food. Vitamin B6 contributes to normal functioning of the nervous system. The complex has no claim on falling asleep: 2 tablets contain 2 mg of melatonin, and the claim is tied to 1 mg.
Trade-off: 12 mg of B6 equals the EFSA upper level for adults, so do not add other products with B6 to it.
In Valerian root 6000 mg, 90 tablets one tablet contains 120 mg of valerian root extract 50:1. Adults take 1 tablet a day with meals, so dinner is a convenient time. One pack lasts 90 days.
Yes: nothing in the Stivits product data rules out this combination. What you need to count is vitamin B6: it is in magnesium and in Comfort Sleep Complex, but not in plain melatonin. So magnesium is easier to combine with Melatonin 1 mg.
| Combination for the day | Magnesium | Vitamin B6 | Melatonin |
|---|---|---|---|
| Malate, 1 tablet + Melatonin 1 mg, 1 tablet | 230 mg | 2.5 mg | 1 mg |
| Bisglycinate, 3 capsules + Melatonin 1 mg, 1 tablet | 300 mg | 7.5 mg | 1 mg |
| Citrate, 2 tablets + Melatonin 1 mg, 1 tablet | 400 mg | 10 mg | 1 mg |
| Malate, 1 tablet + Comfort Sleep Complex, 2 tablets | 230 mg | 14.5 mg | 2 mg |
| Bisglycinate, 3 capsules + Comfort Sleep Complex, 2 tablets | 300 mg | 19.5 mg | 2 mg |
| Citrate, 2 tablets + Comfort Sleep Complex, 2 tablets | 400 mg | 22 mg | 2 mg |
The EFSA upper level for adults is 12 mg of B6 a day. Combinations with Melatonin 1 mg fit within it; all combinations with Comfort Sleep Complex exceed it, so do not take Stivits magnesium together with this complex.
A food supplement comes on top of good sleep habits and does not replace them. NIH (NHLBI) gives simple advice:
If you still sleep badly despite good habits, talk to a doctor rather than trying one food supplement after another.
The EU register does not single out a form of magnesium, so choose by serving. At Stivits bisglycinate gives 300 mg of magnesium in 3 capsules, 1 tablet of malate 230 mg, citrate 400 mg in 2 tablets. For falling asleep, only Melatonin 1 mg has an EU register claim.
The EU register has no claim linking magnesium and falling asleep, and NIH notes that there are very few studies. For falling asleep Stivits offers Melatonin 1 mg: melatonin contributes to the reduction of time taken to fall asleep. The beneficial effect is obtained with the intake of 1 mg of melatonin shortly before going to bed.
The directions for Stivits magnesium do not set a time of intake, so pick a time that suits you, morning or evening. The daily serving does not change: 3 capsules of bisglycinate, 2 tablets of citrate or 1–2 tablets of malate.
Take the daily serving given for the product. At Stivits this is 230 mg in 1 tablet of malate, 300 mg in 3 capsules of bisglycinate and 400 mg in 2 tablets of citrate. The EFSA reference level is 250 mg a day from food supplements.
No: there is no claim linking magnesium and sleep, and the Stivits product data have no figures on how soon it works. We give only how long a pack lasts: 3 capsules of bisglycinate a day last 60 days, 1 tablet of malate 90 days, 2 tablets of citrate 60 days.
The Stivits daily serving is meant for everyday use: 3 capsules of bisglycinate, 2 tablets of citrate or 1–2 tablets of malate. The product data give no length of course; the EFSA reference level is 250 mg of magnesium a day from food supplements. If you are under a doctor's care, agree on magnesium with them.
Nothing in the Stivits product data rules it out. Bisglycinate, 3 capsules, and Melatonin 1 mg give 300 mg of magnesium, 7.5 mg of vitamin B6 and 1 mg of melatonin a day. The EFSA upper level for B6 is 12 mg, and this combination fits within it.
Do not combine them. The 2 tablets of Comfort Sleep Complex from Stivits already contain 12 mg of vitamin B6, which is the EFSA upper level for adults. With 3 capsules of bisglycinate the total is 19.5 mg of B6, with 2 tablets of citrate 22 mg.
If falling asleep is what matters, choose 1 mg: the EU register claim is tied to exactly this dose. At Stivits this is Melatonin 1 mg, 120 tablets, which lasts 120 days. Melatonin 1.8 mg does not have this claim; 90 tablets last 90 days.
No. The EU register has no claim on sleep or falling asleep for magnesium. Magnesium contributes to normal functioning of the nervous system and to a reduction of tiredness and fatigue. A varied and balanced diet and a healthy lifestyle are important.
Be careful: Comfort Sleep Complex from Stivits may cause drowsiness. Its 2 tablets contain 2 mg of melatonin, 80 mg of L-tryptophan and 12 mg of vitamin B6. The complex is not recommended in pregnancy, while breastfeeding, with autoimmune diseases or for children.
Stivits is a brand of the Estonian company HYPERPHARM OÜ (Tallinn). The supplements are made in Europe, in the EU, in a factory certified to GMP, HACCP and ISO 22000:2018. Stivits sells direct from the factory, with no wholesalers or pharmacies in between.
Stivits sells direct from the factory, with no wholesalers or pharmacies in between. We dispatch your order by the next working day.