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Sleep and Recovery Enhancement

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.

What this is for
General support
sleep, recovery, calm
Why you are seeing this
Goal fit: sleep, recovery, calm.
What to do next
Add body metrics if you want dose previews to reflect your weight rather than the reference dose.
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Buy stack
Public•Built 20 Apr 2026•2 ingredients•No interactions detected
Core stack
The main ingredients doing the work.
2 key 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/
Stack pre-check
No personal data connected — connect wearables or upload bloodwork for a personalised check
Clean
Supplements
2
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.

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