Khaberni - With the increasing problems of insomnia and sleep disorders, many people are turning to natural dietary supplements in search of deeper and more stable sleep.
Among the most traded options are two supplements that are receiving increased attention, "L-Theanine" and "Magnesium". But what actually happens when they are taken together? And is combining them truly beneficial?
According to a report published by "VeryWellHealth", recent studies indicate that this combination may support sleep in several ways, although research is still limited on their combined effect specifically.
"L-Theanine", a naturally occurring amino acid in green tea, is known for its ability to promote relaxation without causing direct sleepiness. It affects brain wave activity and stimulates the release of the neurotransmitter "GABA" (GABA), which is responsible for calming the nervous system and reducing stress.
As for "Magnesium", it plays a critical role in regulating nerve signals and relaxing muscles, as well as contributing to calming excessive nerve activity.
Research suggests that the combination of these two supplements may help reduce the time needed to fall asleep, especially in people who suffer from anxiety or mental stress before sleep.
Improved sleep quality and depth
The potential impact is not limited just to the speed of falling asleep, but also extends to improving the quality of sleep itself. Studies have shown that "L-Theanine" may help reduce nighttime awakenings by supporting the "parasympathetic" nervous system, responsible for rest and recovery.
In contrast, magnesium is linked to supporting deep sleep, the phase in which the brain restores its vital functions related to focus and memory. Research also suggests that some forms of magnesium may enhance continuous sleep and reduce nighttime disruptions.
Research data suggests that regular intake of magnesium is associated with more regular nighttime sleep, ranging between 7 and 9 hours. It is believed that this is due to its role in regulating the biological clock and producing the hormone melatonin.
"L-Theanine", in some studies, has shown the ability to improve mental performance during the day, as a result of reducing nighttime sleep disturbances. In other words, better sleep at night may reflect higher alertness and concentration during the day.
According to what was used in the studies, experts recommend taking:
- L-Theanine: about 200 mg 30 to 60 minutes before sleep
- Magnesium: about 300 mg in the evening
However, the dosages may vary depending on the health condition, age, and type of supplement used.
Although both supplements are relatively safe, they are not suitable for everyone. It is advised to avoid "L-Theanine" for children, pregnant women, and those taking sedative medications or blood pressure medications, and caution should be exercised with magnesium for kidney patients.
Consulting a doctor remains a fundamental step before starting any dietary supplement, to ensure safety and achieve the intended benefit.
