Magnesium and L-Theanine Together: What They Do and When to Take Them

Magnesium is a mineral your muscles and nerves use, and L-theanine is an amino acid found in tea leaves. People take the two together in the evening as a way to wind down without melatonin. Our gummy has 60 mg of magnesium (from 426 mg of magnesium glycinate) and 50 mg of L-theanine in each serving of two gummies. I am Jan, I own Be Happy Be You, and I get asked about this pair more than any other product we make.

Key takeaways

• The NIH Office of Dietary Supplements says magnesium is a cofactor in more than 300 enzyme systems, including the ones behind muscle and nerve function.
• The recommended daily amount for adults over 50 is 420 mg for men and 320 mg for women, counting food. The NIH upper limit from supplements is 350 mg a day.
• One serving of our gummy has 60 mg of magnesium, which is 14 percent of the Daily Value, plus 50 mg of L-theanine and no melatonin.

What does magnesium do?

The NIH magnesium fact sheet is the plainest source I know. It says "Magnesium is a cofactor in more than 300 enzyme systems that regulate diverse biochemical reactions in the body, including protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation."

The same page says magnesium helps move calcium and potassium across cell membranes, "a process that is important to nerve impulse conduction, muscle contraction, and normal heart rhythm." So magnesium is part of how a nerve sends a signal and how a muscle tightens and lets go.

Most of us could eat more of it. The fact sheet says "Many people in the United States consume less than the recommended amounts of magnesium," and it names men 71 and older among the groups most likely to fall short. Food comes first, and NIH lists "green leafy vegetables, legumes, nuts, seeds, whole grains" as good sources.

What is L-theanine?

L-theanine is an amino acid found in tea leaves, and our serving has 50 mg. It sits in the formula next to the magnesium as part of a daily relaxation routine.*

Can you take magnesium and L-theanine together?

Yes. Our gummy puts both in one serving, so you take two gummies and you are done. There is no melatonin in it, which makes it a non-melatonin option next to traditional sleep gummies and melatonin gummies.

Which form of magnesium is in the gummy?

Ours is magnesium glycinate, which is magnesium bound to glycine, an amino acid.

When you read any magnesium label, look for two numbers. The larger number is the weight of the whole compound, and the smaller one is the magnesium itself. Our label lists 426 mg of magnesium glycinate, and that supplies 60 mg of magnesium. The 60 is the number to compare against the daily amounts above.

When should you take magnesium and L-theanine?

For sleep, take two gummies 30 to 60 minutes before bed. You can also take a serving during the day, and it is fine to take one every day.

There is no melatonin in it, so there is nothing to throw off your sleep and wake cycle if you take it at 3 p.m.

How much magnesium is too much?

NIH sets a limit for magnesium from supplements, separate from food. The fact sheet says "The Tolerable Upper Intake Level for supplemental magnesium is 350 mg for adults." One serving of ours is 60 mg.

NIH also notes that "Magnesium may interact with certain medications, such as oral bisphosphonates, tetracyclines, and quinolone antibiotics." If you take any prescription medicine or have kidney disease, ask your doctor or pharmacist before you add magnesium.

What is in our magnesium and L-theanine gummies?

Per serving (2 gummies)	Amount
Magnesium (from 426 mg of magnesium glycinate)	60 mg, 14% Daily Value
L-theanine	50 mg
Melatonin	None
Calories	15
Total sugars	2 g
Servings per bottle	45
Base	Pectin (vegan, no gelatin)
Flavor	Mixed berry

A bottle is $24.99, which works out to about $0.56 per serving. Our Magnesium and L-Theanine gummies are a tasty alternative to magnesium powder or hard-to-swallow magnesium capsules. They are made in the USA and third-party tested.

Where to go next

We lined up eight labels in Magnesium Gummies Compared, so you can see how 60 mg sits next to other brands. If you are choosing between this and a melatonin gummy, read melatonin or magnesium for sleep. The base is pectin, and we explain that choice in pectin vs gelatin gummies.

This article is general information and is not medical advice. Talk to your healthcare provider before starting any supplement, especially if you are pregnant or nursing, take medication or have a medical condition.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.