Magnesium, Valerian and L-Theanine: An Evening Routine Guide

Many people like to build a calm, consistent evening routine: dimmer lights, less screen time, a warm drink and, for some, a supplement taken at the same time each night. Three of the ingredients we are asked about most for evening use are magnesium, valerian root and L-theanine. This guide explains what each one is, where it comes from and how to read the label, so you can make an informed choice.

The basics of a good evening routine

Before any supplement, the NHS points to simple habits: going to bed and getting up at similar times each day, keeping the bedroom dark, quiet and cool, cutting down on caffeine later in the day, avoiding large meals and alcohol close to bedtime, and putting screens away a while before bed. Supplements should never replace these basics. If you have trouble sleeping for weeks at a time, speak to your GP.

What these three ingredients are

Magnesium

Magnesium is an essential mineral found in green leafy vegetables, nuts, seeds, beans and whole grains. In supplements it is bound to another compound, such as glycinate, citrate or taurate. It is the only one of the three with authorised health claims. Magnesium contributes to normal psychological function. Magnesium contributes to a reduction of tiredness and fatigue. Magnesium contributes to normal functioning of the nervous system.

Valerian root

Valerian (Valeriana officinalis) is a tall flowering plant native to Europe and parts of Asia, with clusters of pale pink or white flowers. The part used is the root, which has a strong, earthy smell that many people notice as soon as they open the bottle. Valerian has a long history of traditional use in European herbal practice. As a food supplement, no health claims are authorised for it.

L-theanine

L-theanine is an amino acid found naturally in tea leaves (Camellia sinensis), and in small amounts in some mushrooms. It is one of the compounds that gives green tea its savoury flavour. Supplements usually contain pure L-theanine, chemically L-glutamic acid gamma-monoamide. No health claims are authorised for L-theanine.

A note on melatonin

Melatonin is a hormone made naturally by the body. In the UK, melatonin is a prescription-only medicine and it is not sold as a food supplement. If you have questions about it, speak to your GP or pharmacist.

Forms and what to look for on a label

• Magnesium: look for the elemental magnesium per capsule and the %NRV, not just the weight of the compound.
• Valerian: check whether it is whole root powder or an extract, and whether it is standardised to valerenic acid, a marker compound found in the root.
• L-theanine: check the amount per capsule and whether the product is a single ingredient or part of a blend.
• For all three: serving size, capsule type, added fillers, and whether the product is suitable for vegans.

How people take them

Take each product as stated on the label, at the serving size given, and do not exceed the recommended daily dose. Some labels suggest taking a product with food. If you combine products, check each label for overlapping ingredients, for example magnesium that also appears in a blend.

Who should check with a doctor or pharmacist first

Speak to your doctor or pharmacist before taking any of these products if any of the following apply to you:

• you are pregnant, trying for a baby or breastfeeding
• you take any prescription medication or are under medical supervision
• you are under 18 (our products are not intended for anyone under 18)
• you take sedative medication or medicines that cause drowsiness (do not take valerian alongside these, or with alcohol)
• you have kidney problems or take antibiotics (relevant to magnesium)

Do not drive or operate machinery after taking valerian until you know how it affects you.

Frequently asked questions

Can I take magnesium, valerian and L-theanine together?

They are different ingredients, and some combined products contain more than one of them. If you take separate products, follow each label, keep to the stated servings and ask a pharmacist if you take any medication.

Why does valerian smell so strong?

The smell comes from natural compounds in the root. It is normal and is not a sign that the product has gone off.

Is L-theanine the same as caffeine-free green tea?

No. Green tea contains many compounds, including caffeine. An L-theanine supplement contains only the isolated amino acid.

Mother Nature products

• Magnesium Glycinate 650mg Vegan Capsules: 130 mg elemental magnesium per capsule (34.7% NRV), 2 to 4 capsules daily.
• Valerian Root 500mg Vegan Capsules: 500 mg valerian root extract per capsule, standardised to 0.8% valerenic acid, 1 to 2 capsules daily, preferably with a meal.
• L-Theanine 400mg Vegan Capsules: 400 mg pure L-theanine per capsule, single ingredient, 1 to 2 capsules daily.

All three use vegan HPMC capsules with no fillers or binders. You can browse related products in this collection.

Food supplements should not be used as a substitute for a varied and balanced diet and a healthy lifestyle.