Recommended Ratio for Ashwagandha + Magnesium Glycinate + L-Theanine for Nighttime Use
Based on the most recent and highest quality evidence, the optimal ratio for nighttime use is 600 mg of Ashwagandha root extract daily (300 mg twice daily), 1000 mg of Magnesium L-threonate daily, and L-Theanine in a Magnesium complex form rather than as a separate supplement. 1, 2, 3
Evidence-Based Dosing Recommendations
Ashwagandha
- Dosage: 300 mg of root extract twice daily (600 mg total)
- Timing: Take with milk or water 1
- Evidence: The 2019 double-blind, randomized controlled trial demonstrated significant improvements in sleep onset latency, sleep efficiency, and sleep quality at this dosage 1
- Safety: This dosage has been proven safe in healthy adults with no adverse effects on hematological parameters, biochemistry, or thyroid function 4
Magnesium
- Dosage: 1000 mg of Magnesium L-threonate daily
- Evidence: The most recent 2024 study showed significant improvements in deep sleep score, REM sleep score, and overall sleep quality at this dosage 3
- Benefits: Magnesium L-threonate specifically demonstrated superior brain bioavailability compared to other magnesium forms 3
L-Theanine
- Recommendation: Use in a Magnesium-L-Theanine complex rather than separately
- Evidence: The 2022 study demonstrated that Mg-L-Theanine complexes potentiate the effects of L-Theanine alone by:
- Boosting slow-brain waves
- Regulating brain electrical activity
- Increasing neurotransmitter and GABA receptor levels 2
Clinical Benefits of This Combination
Ashwagandha:
Magnesium L-threonate:
- Improves deep sleep and REM sleep stages
- Enhances daytime energy and productivity
- Improves mood and mental alertness 3
Magnesium-L-Theanine complex:
- Regulates brain electrical activity
- Increases dopamine, serotonin, and melatonin levels
- Improves sleep latency and duration 2
Important Considerations
- Take Ashwagandha consistently for at least 8-10 weeks for optimal effects 1, 5
- The Magnesium-L-Theanine complex is superior to L-Theanine alone 2
- All components have demonstrated safety profiles in clinical trials 1, 4, 3
- Morning alertness and daytime functioning improve with this combination 1, 3
Potential Pitfalls to Avoid
- Avoid using lower doses of Ashwagandha (250 mg daily), as 600 mg daily showed superior results 5
- Do not expect immediate results; benefits typically develop over 3-10 weeks of consistent use 1, 5, 3
- Magnesium L-threonate is preferred over magnesium glycinate based on the most recent evidence showing superior brain bioavailability 3
- Ensure the Ashwagandha supplement is a high-concentration root extract for maximum efficacy 5