Long Users’ Insights on L-Theanine and Melatonin Combo

Written by
Martijn Kooijman
Updated 25 April, 2024
Medically Reviewed by
Narine Poghosyan
De combinatie van L-theanine en Melatonine

In this article, we take a close look at what people say about mixing L-Theanine and Melatonin. These two supplements are pretty popular on their own, but some folks have tried taking them together to see if they can sleep better or feel less anxious. We’re going to share stories from real users on platforms like Reddit and Quora who’ve given this combo a try. By hearing from people who have actually used these supplements together, we can get a good idea of what you might expect if you’re thinking about trying them out for yourself. This kind of info can be really helpful if you’re curious about whether this mix might work for you too.

Table Of Contents

Article Methodology

To ensure trustworthiness and to provide a foundation built on real user experiences, our methodology included:

  • Focusing on user feedback from discussions on platforms like Reddit or Quora, where people freely share their experiences with nootropics.
  • Emphasizing that this article is based on user-shared experiences and does not claim scientific accuracy or endorsement of these practices.
  • Encouraging readers to view this as a source of shared experiences rather than a guide.
  • Citing sources directly from the discussions we researched.

What is L-Theanine?

L-Theanine is an amino acid commonly found in tea leaves, particularly in green tea, and also available as a dietary supplement. It’s known for promoting relaxation without drowsiness, making it popular among those looking to reduce stress and improve focus and concentration. Unlike many calming supplements, L-Theanine doesn’t sedate but rather helps to balance brain chemicals in a way that can enhance a sense of calmness and alertness.

What is Melatonin?

Melatonin is a hormone that your body naturally produces in response to darkness, helping to regulate your sleep-wake cycle or circadian rhythm. Its levels increase in the evening to promote sleep and decrease in the morning to help wake you up. Melatonin supplements are widely used to treat various sleep issues, such as insomnia or jet lag, by mimicking the effects of the natural hormone to help signal to the body that it’s time to sleep. Unlike L-theanine, which is more about relaxation and focus, melatonin is specifically aimed at improving sleep quality and regulating sleep patterns.

Do People Combine L-Theanine with Melatonin?

The answer is a resounding yes. Individuals on various forums, including Reddit, have shared their experiences with combining L-Theanine and Melatonin for purposes such as improving sleep quality or reducing anxiety. For example, one user on Reddit discussed using this combination to aid in falling asleep faster and experiencing less chronic nerve pain in the morning.

Overview of User Opinions

Looking at what people say about mixing L-Theanine and Melatonin, we see different experiences. Many people are happy with the results, saying it helps them fall asleep faster and sleep better. They feel this mix is a big help for getting a good night’s sleep.
One person said, “I’ve taken both for a year or two, almost daily, no negative side effects that I’ve noticed… I have abruptly stopped taking them several times over for a week or two and didn’t feel any kind of withdrawal.” This shows that some people find it really useful and don’t have problems if they stop taking it.
But, not everyone feels the same way. Some people didn’t notice much change in how fast they fall asleep or how well they sleep. This tells us that what works for one person might not work for another.
A lot of people think taking L-Theanine and Melatonin together is good for sleeping better. Since everyone is different, if someone wants to try this mix, it might work great for them, or it might not make much difference. It’s all about trying it out safely to see if it helps.

Key Benefits of L Theanine and Melatonin Combo According to Users

Based on what users have shared, here are the key benefits of taking L-theanine and Melatonin together:

  • Better Sleep Quality: People said they slept more soundly through the night.
  • Falls Asleep Faster: Many mentioned that it didn’t take as long to fall asleep after taking these supplements.
  • Less Groggy in the Morning: Users noticed they didn’t feel as tired or groggy when they woke up.
  • No Negative Side Effects: A user mentioned, “I’ve taken both for a year or two, almost daily, no negative side effects that I’ve noticed…”
  • No Withdrawal Issues: The same user also said, “I have abruptly stopped taking them several times over for a week or two and didn’t feel any kind of withdrawal.”

How Do People Incorporate L-Theanine and Melatonin

From the discussions, it’s clear that users have developed their own ways of incorporating L-Theanine and Melatonin into their nighttime routines. Here’s a more detailed look at how people are using these supplements:

  • Dosage and Timing: The most mentioned combination is taking 3mg of Melatonin and 200mg of L-Theanine. Users typically take this combination about 30 minutes to an hour before they plan to go to bed. This timing helps the supplements work effectively by the time they’re ready to sleep.
  • Adjusting Based on Needs: Some users adjust the dosage based on their personal experiences and needs. For instance, if they find 3mg of Melatonin too strong or too weak, they might try 2mg or 5mg instead. The same goes for L-Theanine, where some might increase to 250mg or reduce to 150mg based on how their bodies react.
  • Consistency is Key: Many users mentioned the importance of taking these supplements consistently to see the best results. However, they also noted that it’s okay to skip or adjust dosages based on daily activities or changes in their sleep schedule.
  • Listening to Their Bodies: A critical aspect of incorporating these supplements into a routine is listening to one’s body. If users noticed any adverse effects or didn’t feel any improvement, they would adjust the dosage, timing, or even take a break from the supplements.
  • Combining with Other Sleep Hygiene Practices: Users often mentioned that they don’t rely solely on supplements for better sleep. They combine the use of L-Theanine and Melatonin with good sleep hygiene practices, such as reducing screen time before bed, maintaining a regular sleep schedule, and creating a comfortable sleeping environment.
  • Trial and Error: Finally, finding the right balance and routine with L-Theanine and Melatonin involves some trial and error. Users encourage starting with lower dosages and adjusting as necessary, giving the body time to adapt to the supplements.

These insights highlight the personalized approaches individuals take when using L-Theanine and Melatonin to improve their sleep. The key takeaway is the importance of finding what works best for one’s specific needs and circumstances, always considering personal health and, if possible, consulting with a healthcare professional before starting any new supplement regimen.

Potential Side Effects of Combining Melatonin with L-Theanine

In the discussions reviewed, the most commonly mentioned potential side effect of combining L-Theanine and Melatonin was experiencing grogginess upon waking. However, it’s worth noting that the nature and intensity of side effects can vary widely among individuals. While grogginess was the primary concern shared, the overall sentiment suggests that significant adverse effects are rare with this combination.


This article is intended to share the sentiments and experiences of individuals who have used L-Theanine and Melatonin in combination. It is not medical advice, and the use of these supplements should always be approached with care, ideally under the guidance of a healthcare professional. Additionally, the legal status of nootropics can vary by region, and users should ensure they are compliant with local regulations.