Kahryn Pedroza is a writer, intuitive-intersectional wellness educator, and national board certified health and wellness coach. She received a Bachelor of Arts in Communication Studies with a double minor in Sociology and Health Studies from the University of San Francisco. She combines this education with certifications in functional medicine health coaching and yoga teaching and her own rhetorical knack to communicate in person, online, and in print about the intersectionality and accessibility of health, wellness, sustainability, spirituality, and intentional living.

Achieving a restful night’s sleep can feel challenging — with juggling responsibilities, meeting deadlines, and navigating stressors, it can be easy for sleep to take a hit. In fact, this struggle is becoming more common. It’s estimated that 1 in 3 Americans do not get the recommended amount of sleep per night. As more people struggle to attain long, deep sleep, the quest for sleep-supportive supplements has increased. Enter Magnesium and L-Theanine, two promising supplements for those in the pursuit of better sleep.

Magnesium is a relaxation mineral essential for cell function, and when deficient in the body, it can cause insomnia and fatigue. On the other hand, L-Theanine is an amino acid renowned for its calming effect. These supplements can enhance relaxation and boost sleep, but the question might still arise: Can I take Magnesium and L-Theanine together?

In this article, we uncover the synergy between L-Theanine and Magnesium, explore important considerations before combining them, discuss the optimal forms of Magnesium supplementation for pairing with L-Theanine, and provide practical tips for incorporating them into your daily routine. If you're curious about the potential benefits of combining these two supplements for more restful sleep, read on to learn the essentials of synergistic supplementation.

Benefits of Taking L-Theanine & Magnesium Together

Numerous studies have been done on the potential benefits of L-Theanine and Magnesium, both alone and in combination with one another. When dosing these vital supplements, here are some of the benefits they’ve been shown to have:

Helps Manage Stress

Did you know that both L-Theanine and Magnesium promote relaxation? In a single study that looked at the combined use of various supplements, including Magnesium and L-Theanine, researchers found promising results among chronically stressed individuals. This suggests that when taken together, these supplements may have synergistic effects in combating stress and enhancing overall mental health.

Increases Relaxation

A study on L-Theanine supplementation found the amino acid was able to increase alpha waves in the brain. This type of brain wave is relaxing and often present when meditating or daydreaming! Taken on its own, L-Theanine is able to promote mental relaxation without triggering drowsiness.

Eases Stress-Induced Magnesium Loss

When the body is stressed, it draws from magnesium (the relaxation mineral). As stress becomes chronic, it can result in magnesium deficiency or insufficiency — which exacerbates the body’s susceptibility to further stress, ultimately creating a cycle of high stress because of low magnesium and low magnesium because of high stress. Taking magnesium can help soften the blow stress puts on magnesium levels, promoting not only relaxation but resilience to stress.

Reduces Daytime Sleepiness

One study on the synergistic effects of Magnesium, L-Theanine, B Vitamins, and Rhodiola found this combination reduced daytime sleepiness. While everyone is different, combining L-Theanine, for its sleep-supporting power, with Magnesium, which promotes relaxation, may make for a worthwhile addition to a bedtime routine to promote restful sleep.

Reduces Time it Takes to Fall Asleep

A combination of Tryptophan, Glycine, Magnesium, tart cherry juice, and L-Theanine has been found to help reduce the time it takes to fall asleep — meaning the popular “sleepy girl mocktail” trending on social media has real science behind it! It’s true that taking these supplements together may result in falling asleep faster, so you can sleep longer.

Enhances Sleep Quality and Duration

In the same study that looked at the synergistic effects of Tryptophan, Glycine, Magnesium, tart cherry juice, and L-Theanine, researchers found these supplements could enhance sleep quality and duration. Because this supplement blend has shown the potential to promote deeper, more restorative sleep and extend overall sleep duration, less morning sleepiness may follow!

Increases Melatonin Levels After Caffeine

Magnesium and L-Theanine, when taken together, may increase melatonin levels in the brain — even after caffeine is consumed! When Melatonin is produced, the sleep-wake cycle can be regulated. So, this sleep-supportive supplement combination can help balance your sleep-wake cycle when it gets thrown off by caffeine and get you back on track for a good night’s sleep.

Considerations Before Taking L-Theanine & Magnesium

Before taking L-Theanine and Magnesium, it’s essential to consider a few things to ensure these supplements are right for your unique picture of health:

Health Conditions

Take into account your unique health status before adding L-Theanine and Magnesium to your supplement routine. Certain health conditions can make these supplements not right for you. If you have impaired kidney function, high or low blood pressure, preexisting stomach issues, or are pregnant or lactating, be sure to chat with your healthcare provider to ensure these supplements are safe for you. It's essential to discuss any potential risks or interactions, particularly if you have kidney or blood pressure concerns, as high doses of Magnesium could negatively impact your health. Your doctor can provide personalized guidance to ensure that every vitamin supplement you take is helpful and not harmful to your current health status.

Interactions With Medications and Supplements

  • Magnesium Interactions: Magnesium-rich supplements can interfere with the absorption of oral bisphosphonate medications, which are used to slow bone loss in conditions like osteoporosis. Additionally, antibiotics and diuretics can increase the loss of Magnesium in urine, potentially leading to Magnesium depletion.
  • L-Theanine Interactions: Avoid combining L-Theanine with medications used to treat high or low blood pressure, stimulants, or supplements containing caffeine. These combinations may lead to unsafe health outcomes. Always check with your healthcare provider before combining L-Theanine with any medications or supplements to avoid potential interactions.

Side Effects

Consider possible side effects of L-Theanine and Magnesium supplementation. High doses of Magnesium may trigger dizziness, fainting, flushing, muscle weakness or paralysis, and troubled breathing. Certain forms of Magnesium are more likely to cause diarrhea, nausea, and abdominal cramping. Because L-Theanine is known for its relaxation-inducing effects, time its consumption with your sleep-wake schedule.

Which Magnesium is Best With L-Theanine?

Not all Magnesium is the same! If you’re looking to raise Magnesium levels, consider the different forms and their benefits, especially when paired with L-Theanine for relaxation and sleep support.

There are many types of Magnesium and they all have slightly different benefits. Common types include:

  • Magnesium Oxide
  • Magnesium Citrate
  • Magnesium Chloride
  • Magnesium Glycinate
  • Magnesium Lactate
  • Magnesium Malate
  • Magnesium Taurate.

Magnesium Citrate is often used for its ability to support bowel movements, while Chelated Magnesium (in the form of Gluconate or Acetyl Taurinate) helps with muscle relaxation and cognitive function. A combination of Magnesium types may provide a well-rounded approach to support whole-body relaxation.

When it comes to Magnesium form, opt for supplements that dissolve in liquids since they’re easily absorbed by the gut. Tailor your form of Magnesium to align with your specific needs and to complement the effects of L-Theanine.

How to Take L-Theanine & Magnesium

Follow these tips to make taking L-Theanine and Magnesium simple and effective:

  • Be Consistent: Take them daily to maintain steady levels in your body.
  • Time It Right: Choose the best time to take Magnesium & L-Theanine. Consider taking them in the evening or before bedtime to support relaxation and improve sleep quality.
  • Take Together: Pair them to enhance their effects and create sleep and relaxation synergy.
  • Habit Stack: Incorporate them into your nighttime wind-down routine. Since these supplements promote relaxation and sleep support, adding them to your evening habits can make them easier to remember.
  • Check Dose: Ensure you're taking the right dose of L-Theanine and Magnesium by checking the supplement label for dosage and look for high-quality supplements that are transparent about their ingredient sourcing and purity.

Take Magnesi-Om®

Magnesi-Om® is a Magnesium powder supplement designed to promote relaxation, brain health, and rest. With three bioavailable forms of Magnesium and L-Theanine, it helps restore cell balance for muscle relaxation, brain health, improved mood, and a focused calming effect. It instantly dissolves in water and has no sugar. To take: mix 1 teaspoon into water every night or whenever you need to relax.

Cellular Waters


There is a powerful synergy between L-Theanine and Magnesium — their ability to complement each other in promoting relaxation and enhancing sleep quality makes them worth taking together. We’ve covered everything from their combined benefits, the crucial considerations before supplementing with them, the optimal forms of Magnesium for pairing with L-Theanine, and practical tips for seamlessly incorporating them into your routine. With this wisdom (and the approval of your healthcare provider), you can confidently begin your journey of dual supplementation and start harnessing their combined benefits for deeper relaxation and better sleep.