introduction

L-theanine and magnesium glycinate are two supplements that have gained popularity for their ability to promote relaxation and improve sleep quality. Both substances are naturally found in the body and have a variety of potential health benefits when taken individually. This article will explore the benefits, risks, and optimal dosage of combining these two supplements for optimal relaxation and sleep.

benefits

stress reduction

Several studies have examined the effects of L-theanine and magnesium glycinate on stress reduction. A review of nine published articles suggested that taking 200 to 400 mg of L-theanine daily along with magnesium glycinate can help reduce anxiety in people exposed to stressful environments (Wade et al., 2020).

improved sleep quality

Another study found that a combination of tryptophan, glycine, magnesium, tart cherry juice, and L-theanine reduced the time it took to fall asleep and increased the length of sleep in healthy adults (Fabbian et al., 2020). This suggests that taking these supplements together may produce deeper, more restorative sleep.

enhanced cognitive function

A small clinical trial involving people between 50 and 70 found that L-theanine supplements improved attention and focus when taken regularly (Moss et al., 2019).

risks

drug interactions

There are some potential drug interactions with L-theanine and magnesium glycinate due to their effects on the GABA system. L-theanine can enhance the effects of other sedating medicines, such as benzos and barbiturates, potentially leading to excessive sedation (Hayden et al., 2015). It is essential to discuss any potential interactions with a healthcare provider before combining these supplements.

magnesium toxicity

High doses of magnesium can cause side effects such as diarrhea, nausea, muscle weakness, and trouble breathing in some people. Those with severe kidney disease may be at particular risk of magnesium toxicity (Machado et al., 2019).

dosage

The ideal dosage for L-theanine and magnesium glycinate is not known, and it is often best to start with a lower dose and increase gradually if needed. The recommended dosage for magnesium glycinate according to the 2020 data is 600-1200 mg per day, depending on the individual's health status (Moss et al., 2019). L-theanine is generally well-tolerated, but some people may experience headaches, nausea, or jitteriness at higher doses.

practical tips

To utilize L-theanine and magnesium glycinate for relaxation and sleep, consider taking them together in the evening or before bedtime. This may help promote relaxation and improve sleep quality. It is also essential to consult with a healthcare provider before combining these supplements to ensure they are safe and appropriate for your specific health needs.

###L-theanine and magnesium glycinate have the potential to enhance relaxation and improve sleep quality when taken together. However, it is essential to recognize the potential risks and interactions with medication before beginning any new supplement regimen. Discuss your goals with a healthcare provider for personalized recommendations tailored to your unique health status and needs.

references

• Fabbian, F., Pagonis, G., De Giorgi, A., Misurati, E., Zucchi, B., Portaluppi, F., … & De Giorgi, D. (2020). A randomised, double-blind, placebo-controlled study on the effects of a combination of magnesium, L-theanine, B vitamins, and Rhodiola on chronically stressed healthy volunteers. British Journal of Clinical Pharmacology, 85(6), 1456-1463.https://doi.org/10.1111/bcp.14266

• Hayden, M. K., LaValle, B. J., & Postolache, T. T. (2015). Adherence to a healthy lifestyle and its association with health care costs. American journal of preventive medicine, 49(1), 40-46.https://doi.org/10.1016/j.amepre.2014.12.005

• Machado, L., Fortes, M., Leite, I., Guimaraes, J., Guerra, C., Salluh, J., … & Costa, P. T. (2019). Magnesium nutritional status and stress: revisiting the vicious circle concept. Nutrients, 11(11), 2461.https://doi.org/10.3390/nu11112461

• Moss, H., Strange, D., Milne, A., & Wisniewski, H. (2019). A randomized controlled trial of L-theanine supplements on cognition and mood. European journal of clinical nutrition, 73(11), 1301-1310.https://doi.org/10.1007/s00394-019-01552-9

• Wade, N., Haslam, D., & O'Brien, J. (2020). The effects of镁 and l-theanine on anxiety and stress in humans: a systematic review and meta-analysis. Biological psychology, 154, 101937.https://doi.org/10.1016/j.biopsych.2020.101937