L-Theanine and Magnesium: A Calm Formula Without Drowsiness

In a world of constant noise, messages, and news, calmness has become the new luxury.
Modern people are looking for a way to relax — without sedative effects, without dependence, without losing focus.

Two ingredients that have gained popularity among professionals and consumers — L-theanine (an amino acid from green tea) and magnesium (the anti-stress mineral).
Together, they create a unique formula that reduces anxiety, improves focus, and helps the brain maintain balance.

How L-theanine works

L-theanine is a natural amino acid that affects alpha brain waves, which are responsible for a state of relaxed alertness.
Unlike sedatives, it does not cause drowsiness and provides a sense of calm and mental clarity.

Main effects:

• reduces cortisol levels during stress;

• increases attention and focus;

• improves sleep quality without a sedative effect;

• boosts dopamine and serotonin levels.

The role of magnesium in the calmness formula

Magnesium is involved in over 300 enzymatic reactions, including the regulation of the nervous system.
Its deficiency is one of the most common causes of irritability, insomnia, and muscle tension.

Highly bioavailable forms of magnesium, such as citrate, glycinate, L-threonate, are especially effective for stress and fatigue.
They act gently, supporting the balance of neural signals and restoring GABA receptor sensitivity.

Table 1. Comparison of L-theanine and magnesium effects

Synergy: L-theanine + Magnesium

At the Vitafoods Europe 2025 exhibition, this combination was presented as “smart calm” — a next-generation formula for intelligent relaxation.

Together they:

1. Support the balance of neurotransmitters — GABA, serotonin, and dopamine.

2. Reduce the body’s stress response without suppressing brain activity.

3. Improve sleep quality without causing morning fatigue.

4. Reduce muscle tension and tension headaches.

 

Table 2. Delivery systems of L-theanine and magnesium in nutraceuticals (2025)

Practical recommendations

• L-theanine can be taken during the day for focus or in the evening for relaxation.

• Magnesium is best taken after dinner or before sleep.

• Optimal doses: L-theanine 200–400 mg/day, magnesium 200–400 mg/day.

• Avoid forms with magnesium oxide — it is poorly absorbed.

• Combination with vitamin B6 enhances magnesium’s effect.

FAQ

Does L-theanine cause drowsiness?
No. It relaxes without suppressing brain activity; on the contrary, it improves focus.

Can it be taken with coffee or energy drinks?
Yes, L-theanine even mitigates caffeine side effects.

Which form of magnesium is best for the nervous system?
Magnesium glycinate and L-threonate are the most effective for the brain.

Can it be taken during pregnancy?
L-theanine — with caution, only after consultation. Magnesium is allowed in most forms.

When is the effect noticeable?
L-theanine — within 30–60 min, magnesium — after 7–10 days of regular use.

Conclusions

The L-theanine + magnesium formula is a natural alternative to synthetic tranquilizers.
It works gently, does not suppress, does not cause dependence, but restores inner balance, mental clarity, and stable mood.

In 2025, this combination became one of the most popular in nutraceuticals for mental health — from “anti-stress” gummies to liposomal formulas.

References

1. Nobre A. C. et al. L-theanine, a natural anxiolytic: mechanism and evidence. Nutr Neurosci, 2023.

2. Boyle N. et al. Magnesium supplementation and mood regulation. J Clin Nutr, 2024.

3. Vitafoods Europe 2025 Report. Smart calm formulations: magnesium and theanine synergy.

4. Benton D. L-theanine and caffeine: interaction in mental performance. Biol Psychol, 2022.

5. Lindberg J. S. Bioavailability of magnesium forms in nutraceuticals. Nutrients, 2024.