L-theanine and Magnesium for Sleep (Benefits, Risks, Sources And Dosage)

We’ve all heard of melatonin; it’s now time to introduce the two most effective sleep supplements, L-theanine and Magnesium. How are they unique, and what more can they do? Let’s find out!

Picture this, you just finished your nighttime routine, you’ve brushed your teeth, followed through with your skincare routine, and now you’re all ready for bed. You even kept your gadgets aside for the night because you read that doing so will help you get a good night’s sleep. After all of this, you lie down in bed and realize you’re still not able to fall asleep.

What is your next best option? Supplements for sleep.

Certain supplements are said to help induce sleep. You will find quite a few supplements on the market, melatonin, l-theanine, magnesium, lavender, glycine, etc. L-theanine and magnesium are two of the best supplements for sleep. L-theanine is said to promote relaxation and facilitate sleep by contributing to specific changes in the brain. Magnesium is known to increase the sleep-inducing neurotransmitter GABA in your brain and therefore help induce sleep.

What is L-theanine?

L-theanine is one of the two forms of theanine, a naturally occurring amino acid. It is similar to glutamate and can at times act like glutamate, while at other times, it seems to block the effects of glutamate. It is also known to affect the brain chemicals GABA, dopamine, and serotonin. L-theanine is used for anxiety, mental impairment, stress, and as a way to promote relaxation [1]. A few animal studies with this supplement showed that it could help with dementia, high blood pressure, and unhealthy cholesterol levels. Since this is a naturally occurring amino acid, risks and side effects are minimal; however, always consult a doctor or a professional before taking them.

L-theanine sleep dosage

As mentioned, L-theanine promotes relaxation and induces sleep [2]. L-theanine is a naturally occurring amino acid and not a medication per se. There are no guidelines for how much you should consume, and there seem to be little to no chances of experiencing an overdose. These supplements are available in the form of 100mg and 200mg tablets. Consult a doctor regarding which dosage would be ideal for you.

What is Magnesium?

Magnesium is a mineral that is quite essential for our body. It helps regulate diverse biochemical reactions in the body, such as protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation [3]. Although it is the most abundant mineral found in our body, our body doesn’t necessarily make any of it, and therefore we look for it in our diets and supplements [4].

Low magnesium levels are linked to various health conditions like type 2 diabetes, heart disease, and Alzheimer’s. To avoid such conditions, you can stock up on magnesium-rich foods like legumes, nuts, seeds, meat, fish, and green leafy vegetables. However, if that doesn’t suffice, people turn to magnesium supplements [5].

Magnesium sleep dosage

Benefits of magnesium are plenty since it plays various roles in the human body; one of these roles is ensuring that an individual gets their required amount of sleep. Adequate magnesium levels are essential for a good night’s sleep. It is known to relax your mind and body and therefore help achieve deep restorative sleep.

Although there isn’t sufficient evidence of the effect of magnesium on sleep quality, one study suggested that 500mg of magnesium per day can help induce sleep and good quality sleep [6]. However, it is essential to consult with your doctor regarding your dosage to avoid any magnesium side effects like jitters.

Can You Take L-theanine and Magnesium Together?

Yes, you can take L-theanine and magnesium together. L-theanine supports the production of calming neurotransmitters, and along with magnesium, these supplements can help you achieve a state of relaxation.

L-theanine increases dopamine, Gaba receptors, and serotonin. These chemicals in the brain can help anxiety, stress, mental impairment and promote relaxation. On the other hand, magnesium is a supplement without which you might not achieve deep sleep. Combining these two supplements for intense relaxation and, as a result, a good night’s sleep would be the ideal decision for you.

How to Take L-theanine for Sleep?

L-theanine is also found in green tea and black tea; however, since they also contain reasonable amounts of caffeine, it’s not a great idea to drink a cup or two before bed. The preferred method of providing your body with L-theanine for sleep would be to take it in the form of supplements.

Taking these supplements 30 minutes to an hour before falling asleep is ideal. You must let the compound in these supplements calm and ease your mind and body before you wind down entirely.

How to Take Magnesium for Sleep?

Magnesium supplements are available in various types and forms. The different types being,

Magnesium citrate
Magnesium chloride
Magnesium malate

Magnesium sulfate
Magnesium glycinate
Magnesium lactate

Magnesium taurate
Magnesium oxide

Out of these types, consuming magnesium glycinate and magnesium citrate for sleep would be your best bet.

Word of caution

Avoid magnesium oxide at all costs since it acts as a stool softener might not be of any use to your insomnia, and might not help you get a good night’s sleep.

It is recommended to take these supplements 30 minutes before going to bed. Taking these supplements in the right dosage is essential since taking more than required might cause side effects like jitters or a stomach upset.

Drug Interactions of L-theanine and Magnesium

L-theanine should not be taken with medications for high blood pressure, also known as antihypertensive drugs. L-theanine can lower your blood pressure. When it interacts with antihypertensive medicines, chances are your blood pressure might drop lower than the average; this might require medical attention.

While taking magnesium supplements, it is important to watch other medication administration to detect any interactions. Magnesium should not be taken with the medication for Parkinson’s disease. It should also not be taken along with antibiotics like,

Aminoglycoside antibiotics
Quinolone antibiotics
Tetracycline antibiotics

Bisphosphonates, medication for high blood pressure, muscle relaxants, water pills, anticoagulant drugs, digoxin, medicines for diabetes, antacids, gabapentin supplements, ketamine, and sevelamer, are a few other medications and drugs that should be avoided while taking magnesium supplements. Even if you have to take these medications, consult a doctor and make sure the times when you take them are spaced out. However, consulting a doctor or a trained professional will always be your best bet.

FAQs

Can I take L-theanine with melatonin?

Regarding whether or not L-theanine and melatonin interact, we can say no; they don’t. Therefore, you can take these two supplements together, but when can you take melatonin and L-theanine? Preferably before you go to bed.

Always consult a doctor before taking these supplements together and individually so that you are not at the risk of experiencing health problems.

Should I take L-theanine at night?

If you are taking L-theanine to wind down and get to bed, then yes, you should take it at night. However, make sure to take it 30 minutes to an hour before bed so the compounds in these supplements can start calming and easing your mind and body. By the time you’re ready for bed, you’ll also be drowsy, and this is ideal since you’ll be falling asleep the minute your head hits the pillow.

Is it okay to take magnesium every day?

Yes, it is okay to take magnesium every day. However, it would be best if you tried to get your daily requirement from natural sources instead of supplements. Leafy greens, nuts, meat, fish, etc., are all examples of natural sources of magnesium.

How long does it take for L-theanine to take effect?

It takes anywhere between 30 minutes to an hour for the compounds in L-theanine supplements to take effect. Because they take a long time to take effect, it is advised to take these supplements at least 30 minutes before you go to bed. However, this could defer if you’re taking the supplements for different reasons; some take them for their anxiety. Always remember to consult a doctor.

Are there any side effects for magnesium?

Consuming magnesium supplements can have certain side effects. Although it is relatively safe and might not cause any harm, there are certain side effects you should keep an eye out for.

You could experience

Stomach upset

Nausea
Vomiting
Diarrhea

Wrapping Up

At times, falling asleep can be a struggle. You do everything right but yet you can not wind down. This could be a result of various things, and to figure that out and make sure they don’t disrupt your sleep might take a while; therefore, finding an immediate solution would be to turn to supplements for sleep.

A few supplements you can consider are L-theanine and magnesium. These two supplements are known for calming and relaxing the mind and body. They help you relax and help induce sleep so you can have a good night’s undisturbed sleep.

Although these supplements can help you fall asleep, your best bet is always to be prioritizing your health and sleep. One of the major reasons people struggle to fall asleep is because their body clock is all over the place. Fixing your sleep cycle is of utmost importance.

Now you know how to wind down and get to be but is your sleep still disturbed because of snoring? Don’t worry; there are ways to stop snoring naturally. Maybe that will help! Any more sleep-related issues? Let us know in the comments below!