L-Theanine with Magnesium Supplements for Anxiety & Sleep [Review]

L-Theanine and magnesium are two dietary supplements that are commonly taken for mood balance, stress relief, sleep, and cognitive function.

Both L-theanine and magnesium exhibit anxiolytic or anti-anxiety effects. They are said to promote a calm state of mind, without causing sedation or interfering with mental performance.

L-Theanine is thought to work by increasing levels of two mood-regulating neurotransmitters GABA and serotonin. It may also work by inhibiting the release of glutamate, which is an excitatory neurotransmitter that is involved in feelings of anxiousness.

Magnesium is an essential dietary mineral that is involved in regulating nerve signals within the brain. It also appears to block the excess release of the neurotransmitter glutamate.

Using L-Theanine and Magnesium together may have additive benefits for mood enhancement and emotional well-being. Some dietary supplements combine these ingredients in a complex, but you can also stack them together on your own.

L-Theanine

Amino Acid

Focus

Stress

Brain Function

How It Works:

• Supports focus, attention & mood
• Helps to reduce stress & anxiety
• Neuroprotective & increases NGF

Dosage:

Between 100 - 250 mg per day

Safety:

Rated Possibly Safe

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L-Theanine and Magnesium Review

L-Theanine (2-Amino-4-ethylcarbamoyl Butyric Acid, Gamma-glutamylethylamide) is a type of amino acid found in green tea leaves.

This natural plant compound is noted for having a beneficial effect on cognitive function and alpha brain waves.

Tea leaves that have aged are more likely to have higher levels of l-theanine than newer leaves. During the production process, withering tea leaves will cause a surge in l-theanine.

Steeping tea for longer periods of time may also lead to an increase level of theanine. In lieu of drinking teas, this amino acid can be derived from the tea leaves and produced as an oral supplement in its concentrated form.

Magnesium is an essential mineral that is involved in hundreds of enzyme reactions within the human body. The dietary nutrient is critical for many functions in the body including controlling heart rate, strengthening bones and regulating blood pressure.

lthough magnesium is found in an abundance of foods, most individuals do not get enough of this essential trace element from their diets. To make up for the deficiency, supplementation may be recommended by health professionals.

Theanine and magnesium are sometimes combined together in a single supplement. L-theanine is used to target psychological symptoms related to stress and anxiety while magnesium is used to reduce the physical symptoms caused by stress disorders.

L-Theanine Benefits

L-Theanine is commonly found in teas with the beverage being well known for promoting a relaxing effect on drinkers. It occurs in high amounts in green tea and is one of the reasons this beverage is considered to have a more balanced effect on mood compared to coffee.

In a 2008 study published in the Asia Pacific Journal of Clinical Nutrition, researchers found with confirmation through EEG scans, l-theanine had a direct effect on brain activity. Participants in the study experienced a positive effect on their mental alertness and arousal levels.

One proprietary brand product known as Suntheanine has been shown to promote an alert state of relaxation, based on higher levels of alpha brain waves and lower levels of beta waves.

L-Theanine is purported to be useful in times of high stress. It is said to exhibit an anxiolytic effect and to help with focus and attention to detail.

A 2010 study involving individuals prone to anxiety determined that L-theanine improves reaction time and attention performance during periods of high anxiety.

Individuals who used the supplement were found to have lower heart rates when compared to subjects in the control group.

In another clinical study, taking 200 mg of theanine twice per day for 17 days resulted in decreased subjective stress scores in pharmacy students during an intense practice period.

A third study showed that Suntheanine could promote subjective feelings of tranquility in people who described themselves as relaxed. However, it did not induce feelings of tranquility in study participants who were put into a trial condition that caused anticipatory anxiety.

According to the Natural Medicines Comprehensive Database (NMCD), “Reasons for the discrepancy are not clear but may relate to the stress response level of the included participants.”

Magnesium

Essential Mineral

Memory

Mood

Sleep Quality

How It Works:

• Supports learning and memory
• Reduces stress & anxiety response
• Improves sleep quality & Restless Leg Syndrome

Dosage:

Between 200 - 500 mg per day

Safety:

Rated Likely Safe

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Magnesium Benefits

Magnesium supplementation is important for people who want to promote a calm state of mind and emotional balance. Recent research shows that the abundance of the mineral is declining in food sources.

Low magnesium levels in the diet have been linked to an increase in certain medical conditions such as migraines, asthma, arrhythmia and metabolic syndrome.

Magnesium supplementation is also utilized to address leg cramps, restless leg syndrome, dyspepsia, high blood pressure, heart health, torsades de pointes, asthma, osteoporosis and constipation.

For mood disorders, magnesium plays a large role in stress management. A 2012 study published in the clinical journal Neuropharmacology found that magnesium deficiency can actually induce anxiety if left untreated.

In patients with Premenstrual Syndrome, a combination of 200mg magnesium with 50 mg of Vitamin B6 was shown to reduce anxiety-related PMS symptoms. This supplement was found to decrease nervous tension, mood swings and irritability compared to a placebo agent.

Research on a supplement called Sympathyl also showed benefits for treating mild to moderate anxiety. This product contains 300mg of elemental magnesium with hawthorn extract and California poppy.

Magnesium has also demonstrated positive effects in addressing hyperactivity in children with Attention Deficit Hyperactivity Disorder. There is a link between low levels of this mineral in the blood and ADHD in children.

In certain populations, use of a magnesium-L-aspartate hydrochloride supplement has been shown to improve sleep onset latency and enhance sleep quality. It is not clear why it works and whether it is more effective in people with low levels of this mineral in the diet.

L-Theanine vs. Magnesium

Is it better to use l-theanine or magnesium for stress relief and anti-anxiety effects? There are no comparative research studies available to directly evaluate the efficacy of these supplements.

Magnesium is better-researched in patients with mild to moderate anxiety disorders. L-theanine has more clinical studies for reducing stress in otherwise healthy adults.

Generally, magnesium may be more beneficial for people with low levels of this mineral in their diet. L-Theanine may be more effective for people who already consume adequate amounts of magnesium through foods or supplements.

They work through very different mechanisms of action and may impact people differently. Furthermore, there may be synergistic benefits associated with combining these supplements.

How to Take L-Theanine and Magnesium

Tea is the major natural dietary source for l-theanine. Black tea is found to have a much higher level of theanine, but green tea still has a moderate amount of the amino acid.

Also, the longer teas are brewed, the higher concentration of theanine is found in the beverages. A typical cup of brewed tea may have an average of 8mg to 25mg of theanine.

Supplements may be preferred for individuals with caffeine sensitivity since many tea varieties do contain this stimulant ingredient. Dietary supplements also typically provide much higher dosages of L-theanine.

Oral supplements typically contain 100 to 200 mg of this amino acid per serving. This ingredient is also included in a number of mood enhancement complexes at lower dosages of 50 mg.

Daily magnesium requirements vary based on age and gender. According to the National Institute of Health, men should consume an average of 400mg to 420mg daily while women are recommended between 310mg and 320mg daily.

Magnesium is found naturally in nuts, legumes, seeds, green leafy vegetables, fortified cereals, fortified breads, milk and yogurt. NMCD reports that foods that are high in fibre tend to be rich sources of this mineral.

There are a variety of different forms of magnesium used in dietary supplements. Supplements for adults will usually not have more than 350mg of the mineral in the formulation.

Magnesium l-threonate is a synthetic form of this mineral that is purported to have better bioavailability for the brain. Its use has been linked to cognitive benefits.

Magnesium l-threonate may help improve working memory, attention scores and executive function. Seniors who typically experience a decline in these areas as a part of the natural aging process may benefit from supplementation.

L-Theanine and magnesium can be taken in capsule form. They are also sold as bulk powder, liquid extracts and functional foods. Supplements containing both ingredients are available for purchase, but it is more common to find these products as single-ingredient tablets or polls.

These supplements are marketed to promote relaxation of the body and the mind. Individuals who think they have enough magnesium in their diets may wish to only supplement using l-theanine.

There are also supplement stacks that combine these ingredients with a B Vitamin Complex. Several members of the Vitamin B family have mood regulating effects that can also promote stress relief and relaxation.

CanPrev L-Theanine with Magnesium

CanPrev sells a brand of L-Theanine dietary supplement that is combined with Magnesium bisglycinate. According to the manufacturer, this supplement helps to “to promote a state of relaxation so that you can stay focused and productive.” [5]

This product contains 250 mg of pure L-theanine stacked with 20 mg of magnesium bisglycinate per serving. The manufacturer recommends taking one capsule per day or as directed by a healthcare practitioner.

CanPrev L-Theanine is sold in Canadian retail stores and has a Health Canada Natural Product License #80037616. It is vegan-friendly, gluten-free, dairy-free, GMO-free, soy-free and corn-free.

You can find CanPrev products on Healthy Planet, Vitamart, Vitasave, Well.ca, National Nutrition and VitaRock in Canada. This supplement is not sold in the United States and cannot be found on Amazon or in GNC stores.

Safety and Side Effects

According to NMCD, L-Theanine is rated Possibly Safe when used orally and appropriately. This supplement is generally well tolerated and has few side effects associated with it.

In one research study, there was an increase in headache frequency among people taking this supplement. Theanine may lower blood pressure and cause sedation if taken in high dosages.

Based on animal studies, extremely high dosages could trigger a harmful physical or psychological reaction. The no-observed-adverse-effect-level (NOAEL) is greater than 4000 mg/kg body weight in rats.

Theanine may cause interactions when taking with the following medications:

• Anti-hypertensive medications: Since theanine may naturally lower blood pressure it may compound the effects of these drugs. Symptoms of low blood pressure include dizziness, lightheadedness and weakness.
• Stimulants: This supplement may counteract the effects of stimulants since it has a reported relaxing, sedative effect.

There are no known risks associated with theanine supplementation and medical conditions. However, if you have been diagnosed with any health conditions, talk to a doctor first about the safety of this product.
Magnesium supplements are rated Likely Safe by NMCD and are generally well tolerated. High dosages of amounts greater than the tolerable upper intake level (UL) of 350 mg per day are rated Possibly Unsafe.

Side effects of taking this supplement may include nausea, stomach upset, cramping, diarrhea and bowel urgency. Adverse reactions can be minimized by taking certain forms of this supplement or by starting to use it at low dosages.

If too much magnesium is consumed, it may produce a toxic effect and lead to extreme thirst, lower blood pressure, drowsiness, breathing difficulties and muscle weakness.

Avoid magnesium supplements or talk to your doctor if you are taking any of the following medications since interactions may occur:

• Antibiotics
• Calcium channel blockers
• Muscle relaxants
• Diuretics
• Biphosnates

Patients with renal disease or kidney problems are cautioned against supplementation since the mineral is excreted renally. If you suffer from any medical condition, consult a doctor before use.

Individuals with heart disease, diabetes, or diseases of the GI tract should consult with a qualified physician doctor before supplementing with magnesium.

Magnesium Stearate in Supplements

Consumers who want to buy l-theanine supplements are often interested in seeking products that do not contain the additive ingredient magnesium stearate.

Magnesium stearate is a chalk-like substance used as a filler in supplements. The purpose of including this ingredient in formulations is to prevent active ingredients from sticking together during the manufacturing process. It is considered to be a flow agent.

Consumers should know that magnesium stearate is not a dietary source of magnesium. There has been some evidence that magnesium stearate may have toxic effects on the human body.

Although some of the concerns stemmed from studies performed on laboratory rats, it is best to choose supplements without the addition of magnesium stearate. Since it has no nutritional effect, there is no benefit of choosing a product with it as an ingredient.

Many brands carry L-Theanine supplements that are free of this additive. You can also buy pure theanine powder in bulk that does not contain any other ingredients or flow agents. If you are concerned about unnecessary exposure to magnesium stearate, this may be a better option.

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