L-Theanine and Magnesium: A Guide to Combined Supplementation

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My love for testing out supplements that could potentially make my quality of life better has led me to L-Theanine and Magnesium.

L-Theanine is a non-essential amino acid that our bodies don’t produce, and I don’t get from food. It affects the neurotransmitters in our brains and has potentially amazing benefits.

Magnesium is used everywhere in our bodies, and I decided this supplement was worth it even only for overall health reasons.

There’s one thing that these supplements have in common and that’s their positive effect on sleep quality.

Improving my sleep cycle is on my list, so I decided to give L-Theanine and Magnesium a try together.

This article is written based on my own experience and the currently known research around both supplements.

In this article, I’m going to give you everything you need to know about L-Theanine and Magnesium.

In the practical information, I’ll discuss what the compound is, how it works, if it’s safe (who should avoid it), the (possible) benefits, and (possible) side effects.

Practical information about L-Theanine

What is L-Theanine?

L-Theanine is an amino acid that can mainly be found in black tea, green tea, and a few variants of mushrooms.

It’s not essential for the human body, and we don’t produce it ourselves.

How does L-Theanine work?

L-Theanine influences the neurotransmitters in our brains.

More specifically it increases the production of GABA (Gamma-aminobutyric acid), and the production of our happy hormones: serotonin and dopamine.

These play a role in regulating stress, mood, alertness, concentration, emotion, sleep, the perception of fear, etc.

Is L-Theanine safe and who should avoid it?

L-Theanine is generally recognized as safe by the FDA.

Doses of up to 900 mg daily have been found safe for 8 weeks.

The effects of higher dosages/ a longer duration are currently unknown but are POSSIBLY safe.

What are the benefits of L-Theanine?

L-Theanine can help with:

• Reducing anxiety/ fear
• Reducing stress
• Insomnia
• Improving mental focus
• Improving sleep quality
• Helping to relax
• Boosting the immune system
• Reducing blood pressure (by lowering stress/ helping to relax)

What are the side effects of L-Theanine?

The possible side effects of L-Theanine are almost non-existent to very minimal.

In high dosages it could cause:

• Nausea
• Irritability
• A headache
• An upset stomach

Practical information about Magnesium

What is Magnesium?

Magnesium is a mineral that plays a function in over 300 biochemical reactions and is crucial for the proper functioning of your body.

It can be widely found in food and as a dietary supplement.

How does Magnesium work?

Magnesium supports your muscles and nerve function, plays a role in regulating sleep, supports the immune system, keeps your heart rhythm at a steady pace, makes your bones strong, supports normal blood pressure, etc.

Is Magnesium safe and who should avoid it?

Magnesium is generally considered safe for healthy adults in dosages of up to 350 mg daily. Higher dosages are possibly unsafe but this isn’t certain.

People that should avoid, or consult with a doctor before supplementing magnesium, are people with:

• Internal disease
• Heart disease
• Diabetes
• Kidney disease
• Certain antibiotics/ medication

What are the benefits of Magnesium?

Magnesium can help with:

• All kinds of biochemical reactions like creating energy from food, creating proteins, helping muscles to contract and relax, creating and repairing DNA and RNA, etc.
• Improving performance while exercising
• Improving sleep quality
• Keeping blood sugar levels healthy
• Anxiety and feelings of depression
• A healthy heart
• Bone health
• Inflammation

Results will be most noticeable for people that have very low levels of magnesium, to begin with.

What are the side effects of Magnesium?

The possible side effects of Magnesium in (very) high dosages are:

• Nausea
• Stomach upset/ abdominal cramping
• Diarrhea

Is it safe to take L-Theanine and Magnesium together?

Yes, if you follow the recommended dosages then taking L-Theanine and Magnesium together is safe.

L-Theanine has been safely used in research for dosages of 900mg for 8 weeks, but higher dosages (and longer durations) are POSSIBLY safe as well.

Magnesium is considered safe for healthy adults in dosages up to 350 mg daily, but higher dosages are POSSIBLY safe as well.

What dosage of L-Theanine and Magnesium should you take?

Dosage of L-Theanine

The ideal dosage of L-Theanine is for most people around 200-400 mg daily.

A very high-quality, lab-tested L-Theanine supplement from Nootropics Depot has a recommended dose of one pill of 200 mg daily.

Dosage of Magnesium

The ideal dosage of Magnesium is for most people between 200-400 mg daily.

Most magnesium supplements have very low bioavailability, which means our body won’t be able to use them properly.

One exception is the MicroMag from Nootropics Depot, which is an optimized magnesium supplement, that’s very high-quality and lab-tested.

It has very high bioavailability and an increased absorption rate.

Who should avoid taking L-Theanine and Magnesium?

The people that fit into the following categories should certainly avoid taking L-Theanine and Magnesium together:

• People with autoimmune disease
• People with Internal disease/ heart disease/ kidney disease
• People with diabetes
• People that take certain antibiotics/ medication (consult with your doctor first)

Possible benefits of taking L-Theanine and Magnesium together?

By taking L-Theanine and Magnesium together, you could get the following benefits:

• Improved quality of sleep- Reduced stress, fear, feelings of depression, and anxiety
• Improved energy and mental focus
• More able to relax
• Reduced blood pressure (lower stress/ more relaxed)
• A better immune system
• Improvements in over 300 biochemical reactions like creating energy from food, creating proteins, helping muscles to contract and relax, creating and repairing DNA and RNA, etc.
• Improving exercise performance
• Keeping blood sugar levels healthy
• Better Bone and heart health
• Anti-inflammation

Possible side effects of taking L-Theanine and Magnesium together?

Based on current knowledge about L-Theanine and Magnesium, the following side effects might occur:

• Headaches
• Nausea
• An upset stomach/ abdominal cramping
• Diarrhea
• Irritability

When is the best time to take L-Theanine and Magnesium?

The best time to take L-Theanine and Magnesium is at night about 30-60 minutes before going to sleep.

This will help you relax, reduce stress and anxiety, and improve your overall quality of sleep.

Do I recommend taking L-Theanine and Magnesium together?

For me, L-Theanine and Magnesium are perfect natural supplements to take together before the sandman takes me to the realm of the dream world.

These supplements perfectly complement each other in terms of sleep-quality improvement. Also, I feel that taking both together has greatly reduced feelings of anxiety.

The other benefits of these supplements don’t overlap as much, but I experience an improvement in quality of life from both L-Theanine and Magnesium.

Especially because Magnesium plays a role in so many biochemical reactions in our bodies.

Both L-Theanine and Magnesium have been/ will stay in my daily supplement stack.

If you’re interested in the benefits and don’t fall into a category that should avoid these supplements, then I can recommend giving these a try.

I take the L-Theanine and Magnesium from Nootropics Depot because it’s high-quality and lab-tested.

I take one pill of 200 mg L-Theanine and one capsule of 200 mg MicroMag at night before going to sleep.

You can check out the L-Theanine by clicking here, or the MicroMag by clicking here.

How do I stack L-Theanine and Magnesium with similar supplements?

I have some other natural compounds in my daily supplement stack, that have similar benefits, and that I take together with L-Theanine and Magnesium.

Most of these supplements come from Nootropics Depot, but some come from Bulk Supplements.

In my opinion, these are very high-quality, and I like that all of these supplements are lab-tested.

The list below explains why I take each supplement, where you can find them, and for some, I've written an in-depth review as well (I've included the two supplements in this article).

Tongkat Ali

Great for: improving testosterone, increasing strength, a better body composition, better sex life, more energy, and better stress control.

For an in-depth review click here. To check it on the site click here.

Cistanche Tubulosa

Great for: improving testosterone, increasing strength, a better body composition, more energy, better mood, and improved cognitive abilities (like memory).

For an in-depth review click here. To check it on the site click here.

Ashwagandha KSM-66

Great for: improving sleep quality, decreasing anxiety, better stress control, improving testosterone levels/ muscle & strength gains, more energy, and better mood.

For an in-depth review click here. To check it on the site click here.

Magnesium

Great for: over 300 biochemical reactions in our bodies, better sleep quality, bone- and heart health, reducing feelings of anxiety and depression, etc.

To check it on the site click here.

Fenugreek Powder

Great for: boosting (free) testosterone, better sexual health, boosting performance and results in the gym, lowering blood pressure, and increasing milk production in breastfeeding women.

To check it on the site click here.

Epicatechin

Great for: boosting athletic performance, decreasing/ eliminating muscle soreness, a faster rate of muscle/ strength gain, a better body composition, retaining muscle during off times, improved cognitive abilities, better mood, and possibly improving testosterone.

For an in-depth review click here. To check it on the site click here.

Longvida Curcumin

Great for: reducing inflammation, reducing pain, improving cognitive abilities (memory/focus), and potentially a better mood/ faster muscle gains.

For an in-depth review click here. To check it on the site click here.

Maca Root Extract

Great for: improving sexual health, more energy & stamina, better cognitive ability & memory, and alleviating menstruation pain (for women).

To check it on the site click here.

L-Theanine

Great for: better quality sleep, feeling more relaxed, reduced stress/ anxiety/ fear, and improved mental focus.

To check it on the site click here.

Green Tea Extract 45% EGCG

Great for: Improving metabolic function, faster fat loss, better skin, reducing inflammation, and overall health.

For an in-depth review click here. To check it on the site click here.

Melatonin

Great for: overall better quality sleep, increased sleep duration, and falling asleep faster.

To check it on the site click here.

Also possible to stack with Horny Goat Weed

Great for: sexual health (mainly improved blood flow to the penile tissue), reducing anxiety, better mood, and possibly improving testosterone/reducing inflammation and pain/ more energy.

For an in-depth review click here. To check it on the site click here.