L-Theanine vs Magnesium L-Threonate for sleep
Short answer: For sleep, more users report improvement with Magnesium L-Threonate — 84% of 140 reports, versus 78% of 306 for L-Theanine.
L-Theanine has 18 meta-analyses and 78 randomized trials on PubMed; Magnesium L-Threonate has 0 and 3.
Based on 2,343 reports about L-Theanine and 602 about Magnesium L-Threonate. Not medical advice.
| L-Theanine Supplement | Magnesium L-Threonate Supplement | |
|---|---|---|
| User score | 55 | 56 |
| Verdict | Mostly positive | Mostly positive |
| Positive of reports that state an outcome | 64% | 73% |
| Reports | 2,343 | 602 |
| Research | AResearch: Strong | CResearch: Limited |
| Meta-analyses / RCTs | 18 / 78 | 0 / 3 |
| Mainly used for | ||
| Appetite % reporting improvement | 100% (2) | — |
| Focus % reporting improvement | 85% (339) | 99% (73) |
| Energy % reporting improvement | 65% (80) | 86% (14) |
| Sleep % reporting improvement | 78% (306) | 84% (140) |
| Anxiety % reporting improvement | 90% (881) | 94% (66) |
| Mood % reporting improvement | 72% (164) | 89% (35) |
| Memory % reporting improvement | 64% (11) | 90% (29) |
| Performance % reporting improvement | — | 100% (2) |
| Recovery % reporting improvement | — | 100% (2) |
| Pain & inflammation % reporting improvement | 100% (5) | 75% (4) |
| Digestion % reporting improvement | — | 33% (3) |
| Libido % reporting improvement | 20% (10) | — |
| Hormones % reporting improvement | 50% (2) | — |
| Heart & lipids % reporting improvement | 83% (6) | — |
| Immunity % reporting improvement | 100% (2) | — |
| Common side effects | drowsiness, brain fog, vivid dreams, fatigue | vivid dreams, insomnia, headache, anxiety |
| Typical dose reported | 200 mg / bedtime | 6 caps / daily |
L-TheanineFull L-Theanine profile →
Latest review conclusion
This meta-analysis provides evidence that theanine plus caffeine, and theanine alone, could be beneficial for cognitive and mood outcomes. More research using tea beverages or tea-equivalent bioactive doses and research in free-living participants is needed.
Nutr Rev, 2025 ↗What a user said
“This morning was my first time taking this combination along with my other daily vitamins and wow, what a difference it has made in my overall mood and anxiety!”
Magnesium L-ThreonateFull Magnesium L-Threonate profile →
What a user said
“I just tried magnesium theronate the other day and I feel like a new person... My memory recall is better too. Emotions and anxiety have levelled DRASTICALLY.”
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Percentages come from first-hand user reports and are not clinical outcomes. Talk to a doctor before starting, stopping or combining anything. How we rate