*Not all products in this category have an EFSA-approved health claim. Products with an EFSA claim are described as such in the text. The other products are grouped under this theme on the basis of traditional use or product formula. For specific health questions, we recommend consulting a doctor or orthomolecular therapist.
Written by the Plenthera team (orthomolecularly trained). Scientifically reviewed in October 2026. Last updated: 7 October 2026.
Good sleep does not start with a capsule. It starts with a regular rhythm, a cool bedroom, less screen time in the evening and exercise during the day. If you have that basis in place and still struggle to fall asleep or relax, you can supplement in a targeted way. At Plenthera you will find magnesium in various forms, L-theanine from green tea and reishi extract for this purpose.
Which supplement suits your situation?
| Situation | Stack | Timing |
|---|---|---|
| Difficulty falling asleep, restless mind | Magnesium bisglycinate + L-theanine | 30–60 min before bed |
| Evening calm as a fixed ritual | Reishi with your evening meal + magnesium before bed | Evening |
| Busy day, difficulty switching off | L-theanine during the day (1 capsule) + magnesium in the evening | Spread over the day |
| Waking up tired | B-complex or Magnesium+ in the morning + magnesium in the evening | Day-night rhythm |
| Muscle tension or cramp in the evening | Magnesium (bisglycinate or ionic powder) | Evening |
What is sleep & relaxation?
Sleep is a biological process controlled by your circadian rhythm (the day-night cycle), neurotransmitters such as GABA and serotonin and hormones such as melatonin and cortisol. Supplements in this category provide nutrients that contribute to normal functioning of the nervous system (magnesium) or are being researched in relation to relaxation (L-theanine, reishi).
A considerable proportion of adults regularly have trouble sleeping; the Trimbos Institute and Statistics Netherlands (CBS) report that around one in five Dutch people experience sleep problems. The causes vary: stress and worrying, screen light in the evening, an irregular rhythm, caffeine and alcohol, or a low magnesium intake with a one-sided diet.
A targeted approach starts with making a distinction. Difficulty falling asleep calls for calm in the evening: fewer stimuli, a fixed ritual and possibly magnesium and L-theanine before bed. Difficulty staying asleep is more often linked to stress during the day, alcohol or an irregular rhythm; what helps most there is structure, supplemented with an evening ritual in which reishi can have a place.
Important: supplements work best when sleep hygiene is in order. A cool bedroom (16–18 °C), darkness, a fixed bedtime, no screens in the last hour, no caffeine after 2 pm and exercise during the day are often worth more than any supplement.
Sleep & Relaxation and EFSA — what is scientifically recognised?
EFSA has not authorised an overarching sleep claim. However, there are components with relevant authorised claims under Regulation (EU) 432/2012:
'Magnesium contributes to normal functioning of the nervous system.'
'Magnesium contributes to normal psychological function.'
'Magnesium contributes to normal muscle function.'
'Magnesium contributes to a reduction of tiredness and fatigue.'
The claims apply at a daily intake that provides at least 15% of the reference intake; for magnesium that is 56 mg per daily dose. All magnesium products in this category meet this. Magnesium+ from Plantforce also contains vitamins B6, B12 and C, all three of which contribute to normal functioning of the nervous system and to normal psychological function.
There is no authorised health claim for L-theanine and reishi. L-theanine, an amino acid from green tea, is being researched in relation to relaxation and alertness during the day; reishi (Ganoderma lucidum) is traditionally used in the evening in Asia. We therefore describe them in terms of research context and traditional use, not as having an effect.
Sleep hygiene — the basis before you consider supplements
Cool bedroom: ideally 16–18 °C. Your body lowers its core temperature to fall asleep.
No screens in the last hour: blue light inhibits your own melatonin production.
Fixed bedtime: the circadian rhythm becomes stronger with regularity, including at weekends.
No caffeine after 2 pm: the half-life of caffeine is 5–6 hours, so some of it is still active when you go to bed.
Exercise during the day: preferably not just before bed.
Dark bedroom: complete darkness; even a standby light can disturb you.
No alcohol as a nightcap: it makes you fall asleep faster, but the second half of the night becomes more restless.
The sleep stack at Plenthera
Magnesium — bisglycinate, citrate or ionic powder
Magnesium bisglycinate is the most popular evening form: well tolerated and bound to the amino acid glycine. At Plenthera: Vitals Magnesium 100 mg met Taurine (bisglycinate TRAACS®, 1–2 tablets) and Doctor's Best High Absorption Magnesium Lysinate Glycinate (200 mg per 2 tablets, Albion®). Mag3 Ultra® from Arthur Andrew Medical combines bisglycinate, taurate and Sucrosomial® magnesium (210 mg per 3 capsules). Vitals Magnesium 100 mg (citrate) is the entry-level option. If you would rather make a drink, choose the ionic magnesium powder from the Danish brand Plantforce (250 mg per teaspoon; Natural or Passion Fruit) or Magnesium+ with extra vitamins and zinc (Natural or Lemon) — the latter fits better in the morning because of the vitamins. KiKi Health Ionic Magnesium (120 mg per 30 drops) is the drop version. Now Foods Magnesium 400 mg and Trace Minerals Mega-Mag (400 mg) are above the upper limit of 250 mg of magnesium from supplements per day derived by EFSA; take this into account and do not exceed the dose on the label.
L-theanine
An amino acid from green tea that is being researched in relation to relaxation without drowsiness. At Plenthera: Vitals L-Theanine 200 mg (green tea extract, 1–2 capsules between meals or before going to bed) and Doctor's Best L-Theanine Suntheanine® 150 mg (1 capsule per day).
Reishi
A mushroom extract with a traditional evening profile. At Plenthera: KiKi Health organic Reishi extract (800 mg per 2 capsules, extract 15:1–17:1) and the Maitake & Reishi extract mix (400 + 400 mg per 2 capsules). Take with a meal, preferably the evening meal.
Ashwagandha
Vitals Ashwagandha-KSM Biologisch (KSM-66®, 600 mg per 2 capsules) is a traditional adaptogen. Note the warnings on the label: do not use in case of liver conditions, pregnancy or breastfeeding, and consult your doctor if you take medication.
Magnesium on the skin
KiKi Health Magnesium Oil Spray (Zechstein Inside®) is an external magnesium chloride spray for an evening ritual after showering. The magnesium claims apply to intake through the diet, not via the skin.
Other forms on the market
We do not stock stand-alone glycine, GABA, valerian, passionflower or melatonin. In the Netherlands, melatonin is only permitted as a food supplement at a low dose; for higher doses you need a doctor or pharmacist. The rules differ per EU country.
How do you use supplements for sleep & relaxation?
A simple basic approach:
- Start with sleep hygiene: a cool room, darkness, no screens in the last hour.
- Add one supplement at a time and start with magnesium according to the label, with your evening meal or before bed.
- No difference after 2 weeks? Add L-theanine, 30–60 minutes before going to bed (dose on the label).
- Would you like an evening ritual? Take reishi with your evening meal.
- Give each combination at least 2–4 weeks of consistent use and then assess.
- Never exceed the recommended daily dose; add up the magnesium from several products.
- Do you take sleeping pills, antidepressants, blood pressure-lowering medication or anticoagulants? Consult your doctor first.
- With serious or persistent sleep problems: seek medical care, not self-medication.
Myths and misconceptions about sleep & relaxation
Myth 1: 'A capsule solves sleep problems.'
Supplements are an addition to sleep hygiene, not a replacement.
Myth 2: 'The more magnesium, the better.'
Above about 250 mg of extra magnesium per day, the chance of loose stools increases. Stick to the label.
Myth 3: 'Melatonin is the solution for everyone.'
Melatonin has mainly been researched for a disrupted day-night rhythm (jet lag, shift work) and in the Netherlands is only permitted as a supplement at a low dose.
Myth 4: 'Supplements for sleep work instantly.'
Magnesium and reishi work cumulatively: give it 2–4 weeks.
Combining Sleep & Relaxation with other supplements
Sleep does not stand on its own. Combinations that make sense:
- Stress & Adrenals: calm during the day is the basis for calm at night.
- Vitamin D: vitamin D contributes to the normal function of the immune system; low status is common in the winter months.
- B-complex in the morning: vitamins B6 and B12 contribute to the reduction of tiredness and fatigue.
- Cacao: a warm cacao as an evening ritual; raw cacao contains theobromine, so not too late if you are sensitive.
- Lion's Mane and cordyceps: mushrooms for the daytime, not for the evening.
Frequently asked questions
Which supplements fit the sleep theme?
At Plenthera, these are magnesium (bisglycinate, citrate or ionic powder), L-theanine and reishi. Magnesium contributes to normal functioning of the nervous system and to normal psychological function; L-theanine and reishi have no authorised health claim and are being researched in relation to relaxation.
When should you take supplements for sleep?
Follow the label. You can take magnesium with your evening meal or before bed, L-theanine 30 to 60 minutes before going to bed and reishi with a (evening) meal.
Which form of magnesium is suitable for the evening?
Magnesium bisglycinate is the most popular evening form: well tolerated and bound to the amino acid glycine. Citrate and ionic magnesium powder are fully fledged alternatives.
What is L-theanine?
An amino acid that occurs naturally in green tea. It is being researched in relation to relaxation and alertness; there is no authorised health claim.
Does Plenthera sell melatonin?
No. In the Netherlands, melatonin is only permitted as a food supplement at a low dose; higher doses are classed as medicines. The rules differ per EU country. Consult your doctor or pharmacist about this.
Can I take magnesium and L-theanine together?
Yes, that is a common combination for the evening. Stick to the dose on the label for each product.
Are these supplements suitable for children?
The products in this category are intended for adults. For children, consult a doctor.
How long before I notice anything?
Allow 2 to 4 weeks of consistent use and then assess. Supplements are an addition to sleep hygiene, not a replacement.
Sources
- Regulation (EU) 432/2012 — authorised health claims for magnesium, vitamins B6, B12 and C.
- EFSA NDA Panel (2024). Scientific opinion on the tolerable upper intake level for magnesium (supplemental intake).
- Hidese S. et al. (2019). Effects of L-theanine administration on stress-related symptoms and cognitive functions in healthy adults: a randomized controlled trial. Nutrients.
- Wachtel-Galor S. et al. (2011). Ganoderma lucidum (Lingzhi or Reishi): a medicinal mushroom. In: Herbal Medicine, 2nd ed.
- Trimbos Institute / Statistics Netherlands (CBS) — Health Survey, sleep problems among adults.
Disclaimer: This text is for information purposes only and does not replace medical advice. Supplements are food supplements, not medicines. If in doubt or if you take medication, we recommend consulting a doctor or orthomolecular therapist first. With serious or persistent complaints, medical care remains the basis.