Heights Magnesium: What’s in It, How Many to Take and When (UK)

What’s in Heights Magnesium+?

The product page lists two ingredients: magnesium glycinate (providing 300mg of magnesium) and the outer capsule, made of hydroxypropyl methylcellulose, a plant cellulose. The page calls it “1 ingredient (magnesium glycinate)”, and Heights’ help centre says the product is vegan.

Heights explains the buffering itself. Pure magnesium glycinate is only about 14% magnesium by weight, so 300mg would need over 2,100mg of powder, which it says means at least three large capsules. Adding magnesium oxide lifts the blend to about 20% magnesium, so the dose fits in two. It also says the word “buffered” isn’t legally required on the label, which is why it explains it on the help page instead. For how the two forms differ, see magnesium glycinate and magnesium oxide.

The label maths: is 300mg a lot?

• The 300mg is the magnesium itself, not the weight of the compound. Each capsule holds 150mg.
• Against UK needs: the NHS says adults need 300mg (men) or 270mg (women) a day, and most people get it from food. Two capsules match the men’s figure and are about 111% of the women’s (our sums).
• The upper level: the NHS says 400mg a day or less from supplements is unlikely to cause harm. Two capsules sit under that, but add up anything else you take. Heights’ Hydrate+ sachets add 56.25mg each, which brings a day with both to about 356mg (our sums). Its Vitals+ multivitamin lists no magnesium.
• Starting lower: Heights’ help centre says you can begin with one capsule a day to see how you get on, and stay on one if that suits you better.

Food counts too: see foods high in magnesium and how much magnesium per day.

How and when to take Heights magnesium

The product page says take two capsules a day with water or juice, with or without food. Heights recommends the evening but says any time that suits your routine is fine, and its help centre adds that you can take both together or split them. It suggests taking it for at least two months.

There’s no single best time for magnesium; the main thing is taking it consistently. Our guide to the best time to take magnesium covers morning vs night and how it fits with other supplements, and how long magnesium takes to work covers what to expect.

Is Heights magnesium good for sleep?

Heights markets Magnesium+ for sleep, recovery and calm. Under UK rules, magnesium has no authorised health claim for sleep. The authorised claims include that magnesium contributes to a reduction of tiredness and fatigue, to normal psychological function, to normal muscle function and to the maintenance of normal bones. Research on magnesium and sleep is mixed and mostly small; our magnesium for sleep guide sums it up, and does magnesium make you sleepy? covers what people notice.

Heights vs Nutrition Geeks magnesium

People often compare the two. Here are the labels side by side, from each brand’s own site:

More on the other label in our Nutrition Geeks magnesium page. Other brands worked through the same way: Cytoplan, Myvitamins and Healthy Metal, a drink mix.

Where Evopure fits

Evopure isn’t connected with Heights. If you’re comparing options, ours take a different approach, not a like-for-like swap:

• Magnesium Glycinate Sleep Complex: a berry-flavoured drink powder with magnesium bisglycinate and citrate in a 4.75g scoop, plus glycine, L-theanine, chamomile, passionflower, hops and oat straw. Magnesium contributes to a reduction of tiredness and fatigue and to normal psychological function.
• Reishi Mushroom Adaptogenic Complex: a reishi hot chocolate with cacao and maca. It contains a little natural caffeine.
• Sleep CBD Oil: broad spectrum CBD with 0% THC, plus passion flower, for an evening routine.

The FSA’s 10mg a day figure is precautionary advice rather than a legal limit, set while longer-term safety research continues. At Evopure we think it is a very cautious figure, and many adults use more. If you go above it, increase slowly, and check with your GP or pharmacist first if you take any medication.

iAll three are vegan, made in the UK and for adults (18+) only. If you take any regular medicines, check with your GP or pharmacist first. To compare other options, see our UK magnesium supplement guide.

Side effects and who should check first

The NHS says taking more than 400mg of magnesium for a short time can cause diarrhoea. Heights’ help centre says to speak to a medical professional first if you have kidney problems, low blood pressure or a heart condition, or take medicines such as diuretics or antibiotics. Ask your GP or pharmacist too if you take levothyroxine, alendronic acid or other regular medicines. If a doctor has prescribed magnesium, don’t swap it for a supplement without asking: see magnesium glycerophosphate. More in magnesium side effects.

iHeights’ label says to ask your doctor before use if you’re pregnant, breastfeeding or taking medication, and to keep it out of reach of children. We don’t recommend our products during pregnancy or breastfeeding. Our products are for adults (18+) only.

Buying Heights and where to read reviews

• Where: heights.com sells one-off orders, subscriptions and bundles such as the Ultimate Health Trio (Vitals+, Biotic+ and Magnesium+). Trade press reported in January 2026 that Heights launched in selected Boots stores and on boots.com, so check Boots for current stock. Boots’ own range is on our Boots magnesium page.
• Reviews: the product page shows verified customer reviews. We don’t quote reviews or give scores.
• The company: the site footer names Braincare Limited. Companies House lists Braincare Limited (company number 08403776) as active, incorporated in 2013 and renamed Braincare in October 2020.
• ASA: in May 2023 the ASA upheld complaints that a Heights email, web page and Instagram post for its probiotic made unauthorised health claims; the ruling didn’t cover Magnesium+.