NutriStack
L-Theanine and Melatonin, a synergy.
L-theanine eases pre-sleep mental tension while melatonin signals sleep timing, so together they can shorten time to fall asleep and improve subjective sleep quality.
One pair, every claim cited. The two substances, the type, the mechanism, the recommendation, and the primary literature.
Same shape as the other 1,729 pairs in the public database.
From the interaction database
What the row says.
Every entry follows the same shape: what is happening, the mechanism, the recommendation, and the primary literature.
At a glance
- Substances
- L-Theanine and Melatonin
- Pair type
- Synergy
- Evidence (highest tier)
- Moderate
- Source citations
- 2 sources
- Stack Score effect
- +2 to your Stack Score (per scored synergy row).
- Scope
- Supplement × Supplement
- Last verified
- May 30, 2026
Synergy · Moderate evidence
Synergy
What is happening. L-theanine eases pre-sleep mental tension while melatonin signals sleep timing, so together they can shorten time to fall asleep and improve subjective sleep quality.
Mechanism. L-theanine increases GABA and alpha brain-wave activity to reduce arousal, while melatonin acts on MT1 and MT2 receptors in the suprachiasmatic nucleus to promote sleep onset, giving complementary calming and chronobiotic effects.
Recommendation. Take both 30 to 60 minutes before bed. Typical doses are L-theanine 100 to 200 mg with melatonin 0.5 to 3 mg. Start melatonin low to avoid morning grogginess.
Sources (2)
- Hidese S et al. Effects of L-Theanine Administration on Stress-Related Symptoms and Cognitive Functions in Healthy Adults: A Randomized Controlled Trial. Nutrients. 2019;11(10). PMID 31623400
- Rondanelli M et al. The effect of melatonin, magnesium, and zinc on primary insomnia in long-term care facility residents in Italy: a double-blind, placebo-controlled clinical trial. J Am Geriatr Soc. 2011;59(1):82-90. PMID 21226679
Stack Score
How this pair moves the number.
Effect on the composite score
If both L-Theanine and Melatonin are in the same stack, this pair applies +2 to your Stack Score (per scored synergy row).
The full algorithm, the clamping rules, and four worked stacks are documented at /methodology/stack-score.
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