Easier to fall asleep
Many studies show that L-theanine, a natural amino acid abundant in green tea, helps the body relax and reduce anxiety. This active ingredient acts on brain waves, increasing the relaxed state but does not cause forced drowsiness. At the same time, L-theanine also affects the neurotransmitter GABA, helping to soothe the nervous system.
Magnesium also plays a similar role. This mineral acts on GABA and other nerve receptors, helping to relax muscles and soothe the brain. Some studies show that when magnesium and L-theanine (along with other components) are combined, the time to fall asleep is significantly shortened.
However, scientists note that there is still little research focused solely on the combination of these two substances, so caution is needed when expecting immediate results.
Improve sleep quality
Not only does it help to fall asleep easily, L-theanine also has the ability to cross blood and brain barriers, directly affecting neurotransmitters related to sleep regulation. This active substance activates the parasympathetic nervous system, and at the same time soothes the sympathetic nervous system, a factor that often makes people stressed and difficult to sleep.
Magnesium, especially some forms such as magnesium L-threonate, is recorded to improve deep sleep, an important stage for brain recovery, memory consolidation and increased alertness.
According to Ms. Lindsay Cook, PharmD, a clinical pharmacist in the US, who participated in the medical examination of this content: "Magnesia and L-theanine are not sedatives, but they create a favorable biological environment for the body to fall into a more natural sleep.
Sleep more, be more alert
Supplementing magnesium adequately is associated with a stable sleep time, about 7 - 9 hours per night. Magnesium also participates in the production of melatonin, a hormone that regulates the circadian rhythm. Animal studies show that magnesium deficiency reduces melatonin, thereby negatively affecting sleep.
L-theanine is also found to help reduce midnight naps, especially in menopausal women. Less interruptions mean improved total sleep time.
The positive effect is daytime alertness. Some studies show that magnesium L-threonate helps improve alertness, while L-theanine helps reduce fatigue and dysfunction during the day.
How to use it correctly and safely?
In studies, L-theanine is usually used at a dose of about 200 mg, taken 30 - 60 minutes before bedtime. Magnesium is used at about 300 mg, taken in the evening. Both are considered relatively safe, but not suitable for everyone.
Experts recommend that children, pregnant women, people with kidney disease, people taking sedatives or blood pressure medication should consult a doctor before use. Supplements do not replace treatment drugs and should not be used according to trends.
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