Key TakeawaysMagnesium 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) ofmagnesiumand L-theanine supplements for better sleep.Both have been toutedfor 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, saidRick 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 DietitianCan Magnesium and L-Theanine Help You Get Better Sleep?Magnesium and L-theanine may each help with sleep because they help some people unwind.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 difficult for some people to fall asleep; therefore, taking L-theanine for sleep “seems kind of counterintuitive to me,” Garling-Nañez said.Ultimately, there’s no sure way to know whether these sleep aids will affect you unless you try them. However, experts said that supplements affect people differently, and you may not get your desired results.Evidence-Based Benefits of Magnesium for SleepWhat to Know Before You Try Magnesium and L-TheanineIf you’ve found that either magnesium or L-theanine helps you sleep, you don’t need to start taking the other one, experts said.If you start taking both at once, it’s hard to tell which one helps you sleep or if one is ineffective. Start with a very low dose of one—about 100 milligrams—to see how it affects you.You don’t necessarily need to speak with a healthcare provider before starting the supplements as long as you’re not on other medications. “If you’re a healthy adult with no physical comorbidities and no mental health concerns, try it in moderation,” Garling-Nañez said.However, if you have health conditions or take other medications, speak to a provider before adding anything new to your routine—even if it’s over-the-counter. If you don’t have a primary care provider, your local pharmacist can help you determine whether any new supplements may interact with your current medications, Bloomer said.What This Means For YouMagnesium and L-theanine may help you sleep, but results can vary. It’s important to start with small doses and pay attention to your body’s response. Additionally, focusing on good sleep habits, such as limiting screen time before bed, is essential for better rest. Always consult with a healthcare provider if you take other medications or have underlying health conditions.

Key TakeawaysMagnesium 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.

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) ofmagnesiumand L-theanine supplements for better sleep.Both have been toutedfor 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, saidRick 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.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 difficult for some people to fall asleep; therefore, taking L-theanine for sleep “seems kind of counterintuitive to me,” Garling-Nañez said.

Ultimately, there’s no sure way to know whether these sleep aids will affect you unless you try them. However, experts said that supplements affect people differently, and you may not get your desired results.

Evidence-Based Benefits of Magnesium for Sleep

What to Know Before You Try Magnesium and L-Theanine

If you’ve found that either magnesium or L-theanine helps you sleep, you don’t need to start taking the other one, experts said.

If you start taking both at once, it’s hard to tell which one helps you sleep or if one is ineffective. Start with a very low dose of one—about 100 milligrams—to see how it affects you.

You don’t necessarily need to speak with a healthcare provider before starting the supplements as long as you’re not on other medications. “If you’re a healthy adult with no physical comorbidities and no mental health concerns, try it in moderation,” Garling-Nañez said.

However, if you have health conditions or take other medications, speak to a provider before adding anything new to your routine—even if it’s over-the-counter. If you don’t have a primary care provider, your local pharmacist can help you determine whether any new supplements may interact with your current medications, Bloomer said.

What This Means For YouMagnesium and L-theanine may help you sleep, but results can vary. It’s important to start with small doses and pay attention to your body’s response. Additionally, focusing on good sleep habits, such as limiting screen time before bed, is essential for better rest. Always consult with a healthcare provider if you take other medications or have underlying health conditions.

What This Means For You

Magnesium and L-theanine may help you sleep, but results can vary. It’s important to start with small doses and pay attention to your body’s response. Additionally, focusing on good sleep habits, such as limiting screen time before bed, is essential for better rest. Always consult with a healthcare provider if you take other medications or have underlying health conditions.

2 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Hidese S, Ogawa S, Ota M, et al.Effects of l-theanine administration on stress-related symptoms and cognitive functions in healthy adults: a randomized controlled trial.Nutrients. 2019;11(10):2362. doi:10.3390/nu11102362Boyle NB, Lawton C, Dye L.The effects of magnesium supplementation on subjective anxiety and stress—a systematic review.Nutrients. 2017;9(5):429. doi:10.3390/nu9050429

2 Sources

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Hidese S, Ogawa S, Ota M, et al.Effects of l-theanine administration on stress-related symptoms and cognitive functions in healthy adults: a randomized controlled trial.Nutrients. 2019;11(10):2362. doi:10.3390/nu11102362Boyle NB, Lawton C, Dye L.The effects of magnesium supplementation on subjective anxiety and stress—a systematic review.Nutrients. 2017;9(5):429. doi:10.3390/nu9050429

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

Hidese S, Ogawa S, Ota M, et al.Effects of l-theanine administration on stress-related symptoms and cognitive functions in healthy adults: a randomized controlled trial.Nutrients. 2019;11(10):2362. doi:10.3390/nu11102362Boyle NB, Lawton C, Dye L.The effects of magnesium supplementation on subjective anxiety and stress—a systematic review.Nutrients. 2017;9(5):429. doi:10.3390/nu9050429

Hidese S, Ogawa S, Ota M, et al.Effects of l-theanine administration on stress-related symptoms and cognitive functions in healthy adults: a randomized controlled trial.Nutrients. 2019;11(10):2362. doi:10.3390/nu11102362

Boyle NB, Lawton C, Dye L.The effects of magnesium supplementation on subjective anxiety and stress—a systematic review.Nutrients. 2017;9(5):429. doi:10.3390/nu9050429

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