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<\/p>\nMedically reviewed by Lindsay Cook, PharmD<\/p>\n
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Credit: Viktoriya Skorikova \/ Getty Images<\/p>\n
Some supplements, such as melatonin, L-theanine, and tryptophan, may have an additive or synergistic effect on sleep when taken with magnesium.<\/p>\n
The combined relaxing effect of L-theanine and magnesium may help you sleep better by calming your brain.<\/p>\n
Magnesium and melatonin may work together in different ways to help you sleep better.<\/p>\n
Magnesium can help you sleep better by calming your nervous system and increasing the production of sleep hormones. Some supplements, such as melatonin, L-theanine, and tryptophan, may have an additive or synergistic effect on sleep with magnesium, meaning taking them together can improve your sleep quality.<\/p>\n
1. Melatonin<\/p>\n
Magnesium and melatonin<\/a> may work together in different ways to help you sleep better. Melatonin is a hormone that regulates your sleep-wake cycle<\/a>.<\/p>\n Melatonin prepares your body for sleep and shortens the time it takes you to fall asleep. It can also prolong overall sleep time.<\/p>\n Magnesium, on the other hand, helps the body feel more relaxed, easing into sleep and potentially increasing sleep time.<\/p>\n Moreover, magnesium supports the production of melatonin, which can further improve sleep.<\/p>\n Therefore, taking both magnesium and melatonin supplements together can improve sleep quality<\/a>. In one study, researchers observed that three months of supplementation with magnesium, melatonin, and vitamin B complex, taken about one hour before bed, may help treat insomnia.<\/p>\n 2. L-Theanine<\/p>\n L-theanine is an amino acid found in tea<\/a>, especially green tea. Some studies suggest that L-theanine may increase alpha waves in the brain, which have a calming, relaxing effect and can improve sleep quality.<\/p>\n Magnesium also relaxes the muscles to help you sleep better. Hence, their combined relaxing effect may help you sleep better by calming your brain.<\/p>\n In addition, both magnesium and L-theanine<\/a> do not cause daytime drowsiness, so they can be taken at any time.<\/p>\n That said, most studies on L-theanine and magnesium are individual studies rather than co-supplementation studies.\u00a0\u00a0More human studies are needed to demonstrate the clear benefits of taking L-theanine and magnesium together. However, animal studies show that taking both supplements improves sleep by boosting slow brain waves to help you relax and increasing hormones such as GABA that support relaxation.<\/p>\n 3. Tryptophan<\/p>\n