Jay Yuno / Getty Images Medically reviewed by Kristie Reed, PharmD
L-theanine, also known as theanine, is a unique substance found at high levels in tea, where it gives flavor and special health properties. In contrast, magnesium is a multifunctional, essential mineral for many processes in the body, and is found in many different foods.
Both L-theanine and magnesium may have overall effects that improve relaxation, decrease feelings of stress and anxiety, and improve sleep—at least for some individuals. To achieve these effects, some people take both.
Not much research has directly studied the effects of combining these substances. However, because they affect the brain in related but somewhat different ways, it’s possible that taking both might have an additive effect on promoting relaxation and improving resilience.
L-theanine and magnesium should be safe for most people to take together. However, be mindful of the doses of magnesium, especially if you have a significant medical condition like kidney disease. Benefits of L-Theanine
L-theanine is an amino acid . Amino acids are the building blocks of proteins found in the foods you eat. However, L-theanine has a different structure than the other amino acids found in your diet. Scientists think its unique structure may give it certain health properties.
L-theanine at least partly works by enhancing levels of the neurotransmitter gamma-aminobutyric acid ( GABA ), which promotes sleep and relaxation. Higher GABA levels also increase levels of serotonin and dopamine, which enhance feelings of enjoyment and overall well-being.
L-theanine also seems to positively affect one of the body’s stress systems, the hypothalamus-pituitary-adrenal (HPA) axis.
Studies of L-theanine are limited, but some evidence supports the following possible benefits: Provides anti-stress effects and reduces anxiety : L-theanine may improve stress-related symptoms in some people. It may also increase mental sharpness if stress is negatively affecting your ability to think clearly. Improves sleep quality : L-theanine tends to promote relaxation, but it doesn’t make most people drowsy, unlike many other sleep aids. It may improve both sleep quality and sleep duration in some people. Potentially decreases depressive symptoms : L-theanine impacts multiple biological pathways involved in depression . […]
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