Winter Evenings, Shorter Days and Magnesium: What to Know

In November it can be dark before you leave work, and many of us feel ready for the sofa at six o'clock. Shorter days change our routines, our light exposure and often how we wind down in the evening. This guide covers simple evening habits, then explains what magnesium and L-theanine are and how to read their labels.

Daylight and your daily rhythm

Our body clock, or circadian rhythm, takes many of its cues from light. In summer we get bright mornings and long, gradually dimming evenings. In winter, daylight is short and weak, and we spend more of the day under artificial light. Many people notice their routine feels different at this time of year.

Simple evening habits

Before any supplement, the NHS points to a few everyday habits:

• go to bed and get up at roughly the same times each day
• get outside in daylight in the morning, even on grey days
• keep the bedroom dark, quiet and cool
• cut down on caffeine later in the day and avoid large meals and alcohol close to bedtime
• put screens away a while before bed

If you have trouble sleeping for weeks at a time, or it is affecting your daily life, speak to your GP. Supplements are not a substitute for that conversation.

What magnesium is

Magnesium is an essential mineral found in green leafy vegetables, nuts, seeds, beans and whole grains. The Nutrient Reference Value (NRV) on UK labels is 375 mg a day. Where a supplement provides a meaningful amount, these authorised claims apply:

• Magnesium contributes to normal psychological function.
• Magnesium contributes to a reduction of tiredness and fatigue.
• Magnesium contributes to normal functioning of the nervous system.

Why the form matters

In a supplement, magnesium is always bound to another compound. Magnesium glycinate is magnesium bound to glycine, an amino acid, and is a form many people choose for daily use because it is generally gentle on the stomach. Magnesium oxide contains a high percentage of magnesium on paper, but is less well absorbed and more likely to have a laxative effect. Whatever the form, check the elemental magnesium per capsule and the %NRV, not just the weight of the compound.

What L-theanine is

L-theanine is an amino acid found naturally in tea leaves, and is one of the compounds behind the savoury taste of green tea. Some people include it in their evening routine. It is not a vitamin or mineral, and no health claims are authorised for it. Check the amount per capsule and whether the product is a single ingredient or a blend.

How people take them

Take each product as stated on the label and do not exceed the recommended daily dose. If you take more than one product containing magnesium, add the elemental amounts together. Taking more magnesium than the label directs may have a laxative effect.

Who should check with a doctor or pharmacist first

• you are pregnant, trying for a baby or breastfeeding
• you take any prescription medication or are under medical supervision
• you have kidney problems or take antibiotics, as magnesium can affect how some medicines are absorbed
• you are under 18 (our products are not intended for anyone under 18)

Frequently asked questions

When should I take magnesium?

Follow the label. Many people take it in the evening as part of their routine, and some labels suggest taking it with a meal.

Is L-theanine the same as drinking green tea?

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

Can I take magnesium and L-theanine together?

They are different ingredients. If you take both, follow each label, and ask a pharmacist if you take any medication.

Mother Nature products

• Magnesium Glycinate 650mg Vegan Capsules: 130 mg elemental magnesium per capsule (34.7% NRV). 2 to 4 capsules daily.
• Magnesium Bisglycinate 600mg Vegan Capsules: 84.6 mg elemental magnesium per capsule (22.6% NRV). 1 to 2 capsules daily.
• 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.