How to sleep better: Magnesium and 3 key supplements
Vitamins that should be taken with magnesium (photo: Freepik)
Taking magnesium can help you fall asleep, but the best results are achieved by combining it with certain vitamins. Verywell Health explains which ones promote deep and restful sleep.
Ashwagandha
According to the journal Chinese Medicine, ashwagandha is an adaptogen, a plant compound that helps the body adapt to stress and maintain homeostasis (balance). Taking ashwagandha with magnesium may support better relaxation and sleep.
Additionally, ashwagandha helps calm the body and can be especially useful for people with anxiety who also have trouble sleeping. Magnesium prepares the body for sleep by:
- Calming the nervous system
- Regulating mood
- Relaxing muscles
This supplement is available in several forms:
- Capsules or tablets are the most common option
- Powder can be mixed with water, milk, or juice
- Tinctures/extracts (liquid), usually alcohol or water-based
- Tea or decoction: the powder or finely chopped root can be brewed
L-theanine
L-theanine promotes relaxation and can help calm the body. Taking L-theanine before bedtime may reduce the time it takes to fall asleep.
Combining L-theanine with magnesium can improve overall sleep quality due to their combined effects on stress and relaxation.
L-theanine is available in these forms:
- Capsules or tablets, typically 100-200 mg per serving
- Powder can be dissolved in water, tea, or other beverages, allowing flexible dosing
- Drinks with added L-theanine, such as specialty teas or functional beverages designed to reduce stress
Melatonin
Some people combine melatonin with magnesium to enhance the sleep benefits of both supplements.
According to MedlinePlus, magnesium helps reduce stress and promote relaxation, while melatonin signals to the body that it's time to sleep. Melatonin is a hormone naturally produced by the body that regulates the sleep-wake cycle (circadian rhythm). When it gets dark, the brain releases more melatonin to prepare the body for sleep.
It is helpful for people whose schedules do not align with daylight, such as night-shift workers.
For adults with sleep disturbances, it is recommended to take 0.5-5 mg before bedtime, 30-60 minutes before the desired time of falling asleep.
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