Magnesium, ashwagandha & L-theanine: the evidence

Walk into any Watsons and you'll find a wall of "natural" sleep supplements. Here's an honest read on the three most popular — what's promising, and what's hype.

Magnesium

Involved in hundreds of body processes, including ones that calm the nervous system. The evidence for sleep is modest but plausible, strongest if you're actually low in magnesium. Glycinate and citrate forms are gentler on the stomach than oxide. Reasonable to try; not a miracle.

Ashwagandha

An adaptogen with the most encouraging recent trials of the three: small studies show improved sleep quality and lower stress over several weeks. Effects build over time, not overnight. Caution with thyroid conditions, pregnancy, or autoimmune issues — check with a doctor.

L-theanine

An amino acid from tea that promotes calm without sedation. It won't knock you out, but may take the edge off a wired, anxious mind before bed. Low risk, often paired with magnesium.

This article is general sleep education, not a diagnosis or personalised medical advice. If sleep problems persist or worry you, please consult a licensed physician.