Magnesium, B vitamins and melatonin are often bought together – and that is exactly why it is easy to take the same nutrient twice: vitamin B6 is in almost every "magnesium + B6" product and in every B complex. Here is how to read the labels, how the forms differ and which upper levels apply in the EU.
Contents
- Magnesium, B vitamins and melatonin: what they are and what may be said about them
- How to read the label
- Product forms: choose by convenience
- Safety: upper levels and when to ask a doctor
- Single nutrient or complex, ingredients and allergens
- Magnesium, B vitamins and melatonin in the Vitateka catalogue
- Frequently asked questions
Magnesium, B vitamins and melatonin: what they are and what may be said about them
Magnesium is a mineral. The B vitamins are eight water-soluble vitamins: B1 (thiamine), B2, B3 (niacin), B5, B6, B7 (biotin), B9 (folic acid) and B12. Melatonin is a hormone produced in the body; food supplements use it at about 1 mg.
In the EU, the benefits of these substances may only be described in the wording of the register of authorised claims (Regulation 432/2012), for example:
- Magnesium contributes to normal functioning of the nervous system.
- Magnesium contributes to a reduction of tiredness and fatigue.
- Vitamin B6 contributes to normal psychological function.
- Vitamin B12 contributes to normal functioning of the nervous system.
- Thiamine contributes to normal functioning of the nervous system.
- Melatonin contributes to the reduction of time taken to fall asleep.
For magnesium and the vitamins, the claims apply to a product whose daily portion provides at least 15 % of the nutrient reference value (NRV). For adults the NRV is 375 mg of magnesium, 1.4 mg of B6, 2.5 µg of B12 and 1.1 mg of thiamine (Regulation 1169/2011, Annex XIII). For melatonin the condition is different: a portion must contain 1 mg of melatonin, and the consumer is told that the beneficial effect is obtained by consuming 1 mg of melatonin close to bedtime.
How to read the label
Magnesium: look at the magnesium itself. Labels often give the weight of the compound (bisglycinate, citrate, oxide) and, separately, the magnesium in it. Compare the second figure: in a VitalHarmony capsule, 665 mg of magnesium bisglycinate gives 133 mg of magnesium. More about the compounds is in our magnesium buying guide.
B vitamins: mg and µg. B1, B2, B3, B5 and B6 are given in milligrams, biotin, folic acid and B12 in micrograms (µg). The % NRV figures of B vitamins are often large: 100 µg of B12 is 4,000 % NRV.
The daily dose is not always one tablet. For ALG Pharma "Magnesium chelate + B6" the dose is 2 capsules: 200 mg of magnesium and 2.8 mg of B6. For VitalHarmony it is 1–3 capsules a day, i.e. 133–399 mg of magnesium; choose your dose by the label and count it in full.
Melatonin: 1 mg per intake. All melatonin products in our selection contain 1 mg per tablet, capsule or spray.
Price per day = pack price ÷ number of daily doses. At the prices of 07.10.2026 (delivery to Estonia, VAT included): "Melatonin 1 mg", 30 tablets – 4.90 €, i.e. 0.16 € a day; OstroVit Keep Sleep, 300 tablets of 1 mg – 9.90 €, about 0.03 € a day.
Product forms: choose by convenience
- Tablets and capsules give an exact dose; the capsule shell is gelatine (often bovine) or plant-based.
- A spray needs no swallowing: one spray of the VITATEKA NIGHT RELAX spray gives 1 mg of melatonin.
- Liquids and powders in sachets are magnesium with vitamins as a drink; compare the magnesium per daily portion just as with tablets.
There are no authorised EU claims that one form is "better absorbed" – choose by convenience, taste and ingredients. In the Nervous system and sleep category you can filter straight away by tablets, capsules or liquid forms.
Safety: upper levels and when to ask a doctor
The tolerable upper intake level (UL) is the highest daily intake from all sources at which EFSA does not expect harm with long-term use.
| Nutrient | Upper level for adults | Source |
|---|---|---|
| Vitamin B6 | 12 mg a day; children aged 1–3: 3.2 mg, 4–6: 4.5 mg, 7–10: 6.1 mg, 11–14: 8.6 mg, 15–17: 10.7 mg | EFSA, 2023 |
| Magnesium from supplements | 250 mg a day on top of magnesium from food – for readily dissociable salts (e.g. chloride, sulphate, aspartate, lactate) and oxide; from the age of 4 | SCF, 2001 |
| Folic acid in supplements and fortified foods | 1,000 µg a day | EFSA, 2023 |
| Niacin: nicotinic acid / nicotinamide | 10 mg / 900 mg a day | SCF, 2002 |
| B1, B2, B5, B12, biotin | not set | SCF, 2000–2002 |
- Add up B6 from all products. "Magnesium + B6", a B complex and a separate B6 can easily give more than 12 mg together. An example from our selection: ALG Pharma "Magnesium chelate + B6" (2.8 mg) + Oleofarm B complex (3.6 mg) + OstroVit B6 P-5-P (6 mg) = 12.4 mg – already above the upper level.
- Magnesium: no more than the dose on the label. If you already take magnesium, add a second magnesium product only after adding up the doses. The upper level is based on loose stools at high doses of magnesium from supplements (SCF, 2001).
- Melatonin: only at the dose on the label and before bedtime. The labels of our melatonin products say that during pregnancy and breastfeeding you should consult a doctor or specialist, and VH Nutra Melorest is not intended for children or for pregnant or breastfeeding women.
Ask a doctor if you are pregnant or breastfeeding, take medicines (including sleeping pills or sedatives) or are under medical supervision.
Single nutrient or complex, ingredients and allergens
A single-nutrient supplement is one substance and an exact dose, for example a separate B12 or B6. A complex is more convenient but may contain what you already take. Common combinations: magnesium + B6, a B complex (all eight B vitamins), melatonin + plant extracts.
- Forms of B12 and B6. In supplements B12 comes as cyanocobalamin or methylcobalamin, and B6 as pyridoxine or pyridoxal 5'-phosphate (P-5-P). These are forms of the same vitamin; compare the amount in µg or mg.
- Plant extracts. Besides melatonin, the NIGHT RELAX spray contains sugar and extracts of griffonia and California poppy. There are no authorised EU claims on the effects of herbs and extracts yet, so we only describe the ingredients.
- Allergens. The "Melatonin 1 mg" tablets contain lactose and wheat starch. The OstroVit B6 P-5-P label says it is made in a facility that uses milk-derived ingredients. The capsule shells of ALG Pharma and VitalHarmony are bovine gelatine.
Magnesium, B vitamins and melatonin in the Vitateka catalogue
All products below were in stock on 07.10.2026; the doses are taken from the labels on our website. More options are in the Nervous system and sleep category (with the "How to choose" and "Our pick" panel) and in the Magnesium, B vitamins and Melatonin sections.
- Magnesium: ALG Pharma "Magnesium chelate + B6" – 200 mg of magnesium and 2.8 mg of B6 in 2 capsules, 60 capsules; VitalHarmony magnesium bisglycinate – 133 mg of magnesium per capsule, 90 capsules.
- B complex: Oleofarm B-vitamin complex – all eight B vitamins, including 3.6 mg of B6 and 20 µg of B12, 60 tablets.
- B12: OstroVit B12, methylcobalamin – 100 µg, 120 tablets; ALG Pharma vitamin B12 – 100 µg, 120 tablets.
- B6 and B1: OstroVit B6 P-5-P – 6 mg, 60 capsules; OstroVit B1, thiamine – 100 mg, 60 capsules.
- Melatonin, 1 mg: "Melatonin 1 mg", 30 tablets; OstroVit Keep Sleep, 300 tablets; VH Nutra Melorest, 90 capsules; VITATEKA NIGHT RELAX spray – 1 mg per spray.
Magnesium bisglycinates are collected in our Magnesium glycinate selection. Ready-made selections from this category by form: capsules and tablets.
In short
- For magnesium, compare the amount of magnesium itself, not the weight of the compound.
- Add up vitamin B6 from all products: the upper level for adults is 12 mg a day (EFSA, 2023).
- Take magnesium from supplements at no more than the label dose; the SCF upper level is 250 mg a day for readily dissociable salts and oxide.
- The condition of the authorised melatonin claim is 1 mg close to bedtime.
- Work out the price per day: pack price ÷ number of daily doses.
- Pregnant or breastfeeding women and people taking medicines – ask a doctor first.
Frequently asked questions
How much vitamin B6 a day is already a lot?
The reference value for adults is 1.4 mg and the upper level is 12 mg a day from all sources (EFSA, 2023). Add up the B6 from a "magnesium + B6" product, a B complex and a separate B6: three products from our selection give 12.4 mg together.
What is the difference between methylcobalamin and cyanocobalamin?
They are two forms of vitamin B12 used in food supplements. Compare the amount of B12 in µg: OstroVit and ALG Pharma contain 100 µg of methylcobalamin each, the Oleofarm B complex 20 µg of cyanocobalamin.
Can I take magnesium + B6 together with a B complex?
Yes, if the B6 total stays at or below 12 mg a day and the magnesium does not exceed the label doses. For example, 2 capsules of ALG Pharma (2.8 mg of B6) and 1 tablet of Oleofarm (3.6 mg of B6) make 6.4 mg of B6.
How much melatonin is enough?
The authorised EU claim on falling asleep refers to 1 mg of melatonin taken close to bedtime. All products in our selection contain 1 mg per intake. Do not take more than the dose on the label.
Can melatonin be given to children?
Only on a doctor's prescription. Do not give a child an adult supplement on your own.
Why does one pack say 665 mg of magnesium and another 133 mg?
Most likely it is the same dose: 665 mg is the weight of the magnesium bisglycinate and 133 mg is the magnesium in it. VitalHarmony, for example, states it this way. Always compare the magnesium figure.
Important information
A food supplement is not a substitute for a varied and balanced diet and a healthy lifestyle. Do not exceed the recommended daily dose. If you are pregnant, breastfeeding, taking medicines or under medical supervision, ask a doctor before use. Keep out of the reach of children.
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