LaylaBird / Getty Images Key Takeaways
Magnesium and L-theanine are often recommended for sleep and stress relief, but there isn’t enough data to prove their combination works for everyone.
Research shows magnesium may reduce anxiety, stress, and sleep, while L-theanine may aid relaxation but could also increase focus for some people.
Addressing overall sleep habits is crucial, as supplements alone may not resolve sleep issues.
Many social media users recommend taking a “stack” (or combination) of magnesium and L-theanine supplements for better sleep. Both have been touted for reducing anxiety or stress, and there’s reason to believe they may help some people sleep.
“There’s a lot of evidence with magnesium [showing] it has positive effects for mood, anxiety, stress, and sleep,” K. Ashley Garling-Nañez, PharmD , a clinical assistant professor of pharmacy practice at the University of Texas at Austin College of Pharmacy, told Verywell. “L-theanine doesn’t have a lot of data behind it, but [it has been linked to] the ability to relax.”
But taking any supplement for better sleep without addressing your overall sleep habits won’t necessarily help, said Rick Bloomer, PhD , dean and professor at the College of Health Sciences at the University of Memphis. “If someone’s having trouble sleeping because they’re staring at their phone for two hours before they go to bed, L-theanine is not the answer," he added.
The 5 Best Natural Sleep Aids, According to a Dietitian Can Magnesium and L-Theanine Help You Get Better Sleep?
Magnesium and L-theanine may each help with sleep because they help some people unwind.12 However, experts said we don’t have enough data to strongly recommend that people take them together, even though the combination isn’t necessarily harmful.There have been claims that magnesium and L-theanine work synergistically—or complement each other when taken together—but experts can’t say that with certainty.While many people claim they’ve had success with this combination, there’s a chance that it may make it harder for some people to sleep. “L-theanine has kind of a dual-action [mechanism],” Garling-Nañez said. In addition to promoting relaxation, it can enhance focus in some. Improved focus may make it […]
This Supplement Combo May Be the Recipe for a Good Night’s Sleep
