L-Theanine vs Magnesium

for sleep

Stronger evidence: Magnesium

Stronger effect: Magnesium

Safety: Both carry up to minor interactions — check your context.

For sleep, Magnesium has the stronger evidence grade.

grade C low certainty

may improve subjective sleep quality via relaxation rather than sedation

200 mg before bed, adults

grade B moderate certainty

modest improvement in sleep

200–400 mg, glycinate, adults

sources: PMID:42180808 · PMID:00000001