→ In conclusion, combining magnesium l-threonate and l-theanine is an effective way to reap the benefits of both supplements. Magnesium l-threonate helps with better brain function, while l-theanine helps reduce stress and anxiety. Together, they can help improve overall well-being.
Magnesium is one of the most effective (and natural) supplements you can take for sleep. You can read our full guide to magnesium and sleep here, but it promotes deep sleep and full body recovery. When you combine l-theanine and magnesium - you get the best of both worlds.
L-theanine also increases GABA, serotonin, and dopamine levels, which all help to promote relaxation. Magnesium, on the other hand, is a nutrient regulates muscles and nerves, blood sugar levels, and blood pressure, according to the National Institutes of Health Office of Dietary Supplements.
Magnesium glycinate has been shown in research to work well in conjunction with L-theanine, as there is a synergistic relationship between the two in improving sleep quality.
Magnesium and calcium/multivitamin
But if you do take magnesium, Erin Stokes, ND, recommends not taking it at the same time as your multivitamin, as it may interfere with the absorption of smaller minerals found in the multivitamin, like iron and zinc.
Large doses of minerals can compete with each other to be absorbed. Don't use calcium, zinc, or magnesium supplements at the same time. Also, these three minerals are easier on your tummy when you take them with food, so if your doctor recommends them, have them at different meals or snacks.
Mix with cold or hot water for a soothing drink before bed. Amounts of L-theanine of 900 mg daily have been used safely, although most adults consume smaller doses of 200-400 mg daily. Thorne's Theanine provides 200 mg per capsule.
So, should you take L-theanine in the morning or at night? If you're looking to get a good night's sleep, take L-theanine at night. For example, if you need help getting to sleep, you won't want to drink caffeinated tea at night, so you should opt for caffeine-free or herbal tea before bed.
Based on current data, magnesium taurate and glycinate have the most research supporting their effects on anxiety and other mental health disorders. Magnesium malate and threonine have also demonstrated therapeutic effects and may be useful in many psychiatric cases.
When taken by mouth: L-theanine is possibly safe when used short-term. Doses of up to 900 mg daily have been safely used for 8 weeks. It isn't clear if L-theanine is safe to use for longer periods of time. It might cause mild side effects, such as headache or sleepiness.
Supplementing L-theanine with other nutrients
L-theanine can be combined with magnesium, B vitamins, and omega-3 fatty acids to create a well-rounded anxiety supplement.
Magnesium glycinate, which combines the mineral with the amino acid glycine, is the most popular and well-researched combination for treating sleep disorders and helping to reduce anxiety, depression, and stress.
If you're using L-Theanine to help you wind down at night, it's best to take the supplement between 30 minutes and an hour before your bedtime. This gives the compound time to calm and ease your mind before you start trying to fall asleep.
Magnesium glycinate is considered to be the most effective type of magnesium for bettering sleep, as it may help relax both the nervous system and your muscles. This product doesn't include any other added ingredients and is suitable for those seeking a supplement for both sleep and general use.
In other words, it helps slow down the feelings of fear and stress when neurons become over excited. CanPrev's L-Theanine provides an impressive 250 mg of pure L-theanine along with 20 mg of magnesium bisglycinate to promote a state of relaxation so that you can stay focused and productive.
Several small studies have shown that L-theanine decreases stress scores in subjects taking it versus those taking a placebo. Further large, well-designed studies need to be done to confirm the findings. L-theanine is generally considered safe to take and is classified as a dietary supplement in the U.S.
To optimize uptake from the intestine and across the blood brain barrier, L-theanine may be best taken on an empty stomach, and especially away from protein foods and amino acid-containing supplements.
By itself, l-theanine is an effective nootropic. But when combined with caffeine, there's a pronounced synergistic effect. This means you experience heightened focus, awareness, and energy, as well as reduced stress and improved mental endurance to even higher levels.
l-theanine (γ-glutamylethylamide), an amino acid in green tea, has been shown to affect brain functions by relieving stress disorders, improving mood, and maintaining normal sleep.
Animal studies suggest that L-theanine administration increases brain serotonin and dopamine levels (50). Concordantly, we observed that Mg-T and L-theanine administrations restore serotonin, dopamine as well as melatonin levels after caffeine-induced decline while higher activity belongs to Mg-T compounds.
Phytates in the diet bind to magnesium and impair its absorption. However the quantities present in normal diet do not affect magnesium absorption. Other dietary factors that are thought to affect magnesium absorption are oxalate, phosphate, proteins, potassium and zinc.
Can you take vitamin D and magnesium together? Yes. In fact, it's probably best to take both together. Because so many people have low magnesium levels, vitamin D supplements on their own aren't very helpful for a large portion of the population.