3 Supplements to Take With Magnesium for Better Sleep
If there is one problem shared by people worldwide, it is not getting enough good-quality sleep. So, people try meditating, taking sleep aids, or reading, all in an effort to get a good night’s sleep. Another way people are improving their sleep is by taking magnesium supplements in the evening, which helps them relax and fall asleep faster.
Magnesium is a mineral that every cell in the body depends on for proper function. According to Harvard Health, magnesium plays a key role in:
- Maintaining a healthy cardiovascular system, as well as nerves, muscles, and bones.
- Regulating the body’s calcium and blood sugar levels.
- Producing protein.
Magnesium, found in nuts, leafy greens, dairy, and other foods, also helps regulate stress and keeps the body calm.
The Sleep Foundation reports that magnesium plays a role in sleep because it supports muscle relaxation, helps with melatonin production, and supports gamma-aminobutyric acid (GABA), an amino acid that regulates communication between brain cells and calms the nervous system, among other things.
Studies also show that magnesium can help you sleep longer, improve sleep quality, and feel less tired. One study involving older adults found that magnesium supplements helped them fall asleep faster and get more rest in the morning.
While magnesium is effective on its own, taking it with other natural supplements may improve the body’s function and promote more restful sleep.
Here are three supplements, when combined with magnesium, that may help you sleep better:
1. Ashwagandha
Ashwagandha is an herb known for reducing physical and emotional stress, anxiety, and improving sleep. The herb is also an adaptogen, which is a plant or plant substance, such as mushrooms, that helps the body manage stress, anxiety, and fatigue.
Because it is an adaptogen, regular use of Ashwagandha may help maintain healthy levels of cortisol (a stress hormone), and improve mental clarity. In addition, Studies suggest that ashwagandha reduces stress-related inflammation and can even help with food cravings and limit stress-driven weight gain.
What’s more, ashwagandha is known to improve mood in adults, as the supplement may help increase serotonin, a chemical in the brain that helps regulate mood.
Although magnesium is a mineral, its qualities are similar to those of ashwagandha. For instance, magnesium also lowers stress levels and regulates mood in adults. When used together, studies suggest that ashwagandha and magnesium can prepare the body for a good night’s sleep because they support the body’s ability to relax, recover, and think clearly.
The supplements may also help with sleep disorders, such as insomnia. In a 2025 randomized study involving adults with insomnia, some participants were given a supplement formula containing ashwagandha root extract, magnesium, and other ingredients, while other participants were given a placebo. This study found that participants who took the herbal combination experienced improved sleep quality, fewer awakenings during the night, and increased salivary melatonin compared to participants who took the placebo.
2. L-theanine
A hot cup of tea is likely your go-to if you face daily stress or have trouble sleeping. More than likely, it’s the L-theanine that is helping you to relax and calm down.
L-theanine is an amino acid found naturally in tea leaves, especially green, white, black, and oolong tea. So, when you drink tea, you consume high levels of L-theanine. Although L-theanine is not one of the “essential” amino acids the body needs to function properly, it still offers several health benefits.
A number of studies indicate that L-theanine has the ability to positively affect the hypothalamic-pituitary-adrenal (HPA) axis, a system that regulates the body’s response to stress by releasing hormones, primarily cortisol. The research shows that L-theanine appears to reduce symptoms of anxiety, depression, sleep problems, and stress.
One quality that has been the focus of studies is L-theanine’s ability to help calm the body and mind without sedation. In other words, L-theanine helps you relax without making you feel as if a strong sedative knocked you out. Because the amino acid does not induce daytime drowsiness, L-theanine may be useful at any time of the day.
According to some studies, combining L-theanine with magnesium may improve your overall sleep quality by calming the nervous system and promoting deeper sleep. In one study involving mice, L-theanine paired with magnesium was found to decrease the time to fall asleep and increase total sleep duration.
Combining the amino acid and mineral may also help those who experience side effects from magnesium, such as diarrhea. The side effects may ease or go away by using less magnesium and L-theanine, while still getting the benefits from supplements.
Magnesium and L-theanine are separate supplements, but they are also available combined in pills, powders, and chews, along with other compounds, such as B vitamins.
3. Melatonin
Melatonin is a hormone the body makes on its own and helps regulate the body’s circadian rhythm, also known as the “sleep-wake” cycle. As the sun sets and it becomes dark, the brain begins to release more melatonin, which prepares the body for sleep.
When paired with magnesium, melatonin offers even more support for a good night’s rest. As magnesium prepares the body to relax, melatonin tells the body that it is time to go to sleep. When used together, research shows they offer a balanced approach that supports deep, natural sleep without heavy sedation.
One of the benefits often cited of melatonin is that it acts more quickly than magnesium in helping people fall asleep. A 2017 meta-analysis of studies reported that participants with chronic insomnia who took up to 4 mg of melatonin fell asleep an average of nine minutes faster than participants who took a placebo.
Although there are benefits in taking magnesium and other supplements, doctors and sleep experts recommend talking with your healthcare provider before you start taking supplements.
Source Links:
https://www.verywellhealth.com/supplements-to-take-with-magnesium-for-sleep-11816373
https://sleep.biomedcentral.com/articles/10.1186/s41606-024-00122-7?utm_source=chatgpt.com
https://health.clevelandclinic.org/l-theanine?utm_source=chatgpt.com
https://www.health.com/l-theanine-and-magnesium-8639718?utm_source=chatgpt.com
https://www.verywellhealth.com/magnesium-vs-melatonin-11838501
