Key Takeaways
- L-theanine and magnesium are natural compounds that help with sleep.
- L-theanine and magnesium improve the time it takes to fall asleep, sleep quality, sleep duration, and daytime alertness.
- L-theanine and magnesium are relatively safe to take, but may not be suitable for everyone.
L-theanine and magnesium are natural compounds that each support sleep, but limited research exists on how their combination affects sleep.
1. You May Fall Asleep Faster
One study found that taking a novel supplement containing magnesium, L-theanine, glycine, tryptophan, and tart cherry extract shortened the time it took to fall asleep.
Despite the positive outcome, it’s unclear whether the same results would occur with just magnesium and L-theanine, as the other ingredients also contribute to sleep.
Still, L-theanine supplementation on its own helps you fall asleep faster. L-theanine acts on neurons to influence brain wave activity, encouraging relaxation and reducing stress and anxiety. It also influences gamma-aminobutyric acid (GABA), a neurotransmitter that helps you feel calm.
Magnesium influences the special brain chemicals (neurotransmitters) GABA and N-methyl-D-aspartate to calm the nervous system and promote muscle relaxation.
2. Your Sleep Quality May Improve
L-theanine crosses the blood-brain barrier, where it influences the levels of several neurotransmitters, including those involved in sleep regulation.
Additionally, L-theanine may influence the nervous system to promote better sleep quality by activating the parasympathetic nervous system, which may encourage sleep, and quieting the sympathetic nervous system.
Higher magnesium intake may boost sleep quality. Magnesium influences special ion channels that regulate sleep.
One study found that magnesium L-threonate—a form of magnesium—improves deep sleep, the period of sleep during which the brain rests and recovers, which is essential for enhancing cognitive function, concentration, memory, and alertness.
3. You May Sleep More
Higher magnesium intake is associated with more regular sleep, defined as seven to nine hours nightly.
Magnesium may influence sleep duration through its role in regulating your circadian clock, as it is essential for melatonin production. Animal studies have shown reduced melatonin levels in animals deficient in magnesium.
L-theanine supplementation reduces middle-of-the-night awakenings in postmenopausal women by influencing nervous system activity. Fewer sleep interruptions contribute to greater overall sleep duration.
4. You May Feel More Alert During the Day
With better sleep comes greater alertness during the day.
Magnesium L-threonate supplementation has been shown to improve daytime mental clarity, according to one study.
A meta-analysis noted that L-theanine supplementation improved daytime dysfunction.
How to Take L-Theanine and Magnesium
If you’re using supplements to support better sleep, research suggests that timing and dosage matter. Here’s how much has been used in studies and when they’ve been taken.
| L-Theanine and Magnesium Dosage and Timing | ||
|---|---|---|
| Dosage | Timing | |
| L-Theanine | 200 milligrams (mg) for four weeks | Take 30 to 60 minutes before bedtime |
| Magnesium | 300 mg | Take in the evening before bed |
L-Theanine and Magnesium: Safety and Consideration
Before trying L-theanine or magnesium, it’s essential to understand what constitutes a safe amount and who should avoid these supplements. Here’s a quick guide to help you use them safely.
| Safety and Considerations with L-Theanine and Magnesium | ||
|---|---|---|
| Safe Amounts | When to Avoid | |
| L-Theanine | FDA considers L-Theanine safe in doses up to 250 mg per day | Children, people who are pregnant, people taking benzodiazepines or blood pressure medications, or those with cancer should avoid it |
| Magnesium | Relatively safe in doses of less than 1 gram per day given across three doses | Avoid magnesium if you are allergic to it, have kidney disease, or are pregnant or breastfeeding |
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