Sleep and Recovery Enhancement

B84· Mostly solid

Public • 20 Apr 2026

Combining Valerian with Magnesium L-Threonate can enhance sleep quality and promote recovery. Valerian is known for its calming effects, while Magnesium L-Threonate supports relaxation and cognitive recovery.

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Buy stack

Sleep and Recovery Enhancement

sleep recovery calm

Valerian

Before bed

MODERATE

500mg

Magnesium L-Threonate

Before bed

MODERATE

1500mg

No interactions detected

Each dose includes evidence rationale · doses personalized to your weight

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Clean

Supplements

Training load

Unknown

No flags

No duplication, stimulant, interaction, or recovery concerns detected.

Pre-check is rule-based, not medical advice. Consult a healthcare professional for personalised guidance.

Interaction Analysis

Pharmacokinetic + pair-level checks

Timing optimizations

Valerian

Take ~1.5h before the intended effect window

Reaches peak plasma concentration in ~1.5h. Half-life ~1.1h.

Magnesium L-Threonate

Evening (glycinate/threonate) or before bed

Magnesium promotes GABA activity and lowers core body temperature, aiding sleep onset and quality. (Onset: ~2h, half-life: ~8h)

Interaction analysis is based on peer-reviewed pharmacology. PMID links go to PubMed. Not medical advice.

Supplements

2 items

ValerianModerate

Before bed •

Valerian is known for its calming effects.

Buy ingredient →

500mg

Trade-offs & context

Timing

Significant drowsiness — do not drive or operate heavy machinery after use

Interaction

Additive CNS depression with benzodiazepines, alcohol, and other sedatives — do not combine

Neural

Paradoxical stimulation and vivid dreams in a minority of users

Sleep quality / sleep latency

Moderate

Population: Adults with mild insomnia

Study type: Meta-analyses of RCTs

Dose context: 450 mg typical (range: 300–600 mg) • Duration: 2–4 weeks

Subjective sleep quality improvements in several trials; objective measures (polysomnography) less consistent.

Citation: Fernández-San-Martín et al. 2010 (meta)•DOI: 10.1016/j.sleep.2009.12.009

Take 30–60 min before bed; may need 2+ weeks for full effect.

Magnesium L-ThreonateLow

Before bed •

Magnesium L-Threonate supports relaxation and cognitive recovery.

Buy ingredient →

1500mg

Cognitive performance & memory in healthy adults

Low

Population: Healthy Chinese adults aged 18–65 years

Study type: double-blind placebo-controlled RCT

Dose context: 2000 mg typical (range: 2000–2000 mg) • Duration: 30 days

A 30-day double-blind RCT (n=109) found Magtein®PS (magnesium L-threonate-based formula) produced significant improvements versus placebo across all 5 subcategories of the Clinical Memory Test & the overall memory quotient; older participants showed greater cognitive gains than younger participants.

Citation: Zhang C, Hu Q, Li S, et al. A Magtein®, Magnesium L-Threonate, -Based Formula Improves Brain Cognitive Functions in Healthy Chinese Adults. Nutrients. 2022;14(24):5235.•DOI: 10.3390/nu14245235•https://pubmed.ncbi.nlm.nih.gov/36558392/

Product used was a combination formula (MgT + phosphatidylserine + vitamins C & D); pure MgT contribution cannot be fully isolated.

Sleep quality & daytime functioning in adults with sleep problems

Low

Population: Adults aged 35–55 with self-reported sleep difficulties

Study type: RCT

Dose context: 1500 mg typical (range: 1000–1000 mg) • Duration: 21 days

A 21-day RCT (n=80) of magnesium L-threonate (1 g/day) found the treatment group maintained sleep quality while placebo declined; objective Oura ring data showed significant improvements in deep sleep, REM sleep, & light sleep duration; mood, energy, alertness, & daily productivity were also improved.

Citation: Hausenblas HA, Lynch T, Hooper S, Shrestha A, Rosendale D, Gu J. Magnesium-L-threonate improves sleep quality and daytime functioning in adults with self-reported sleep problems: A randomized controlled trial. Sleep Med X. 2024;8:100121.•DOI: 10.1016/j.sleepx.2024.100121•https://pubmed.ncbi.nlm.nih.gov/39252819/

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