This article provides an overview of L-theanine, including its potential benefits and risks and its dosage.
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Research suggests that L-theanine might provide a range of health benefits, which may include improved mental focus and better sleep quality. It occurs naturally in green and black tea, and is available in supplements.
L-theanine is a compound that may support thinking, sleep, and relaxation and help with weight loss, blood pressure, and more.
Small studies and tests on animals have shown that L-theanine may offer a range of benefits. Experts consider it to be generally safe, but there is currently a lack of high-quality research in humans to confirm its benefits.
A change in the balance of these chemicals can change a person&#;s mood or stress levels.
L-theanine may affect the levels of certain chemicals in the brain. These include serotonin and dopamine, which influence mood, sleep, and emotion, and cortisol, which helps the body deal with stress .
L-theanine is an amino acid. The human body does not produce this compound, and it is not essential for humans. Green tea , black tea, and certain types of mushroom naturally contain L-theanine.
The following sections discuss the existing evidence for the possible benefits of L-theanine.
1. Better mental focus and cognition
Many people drink black or green tea while at work, believing that it boosts their mental focus. A study focusing on the effects of L-theanine on cognitive function in older adults appears to support this.
Researchers in this study looked into whether the regular intake of theanine in the form of green tea for 12 weeks could improve subjects&#; attention and cognition.
They concluded the study with positive initial findings, stating that attentional function and working memory did appear to improve with L-theanine consumption.
However, they also stated that more research is necessary to determine how L-theanine might affect a person&#;s attention and focus.
There is a need for more high-quality research to clarify the effects of this compound on people&#;s mental functions.
2. Improved sleep
Several studies have suggested that L-theanine could help people relax before bedtime, get to sleep more easily, and sleep more deeply.
These benefits may result from the specific effects that the amino acid has on brain chemicals that play a role in sleep.
A study found that people reported having greater sleep satisfaction after taking 450&#;900 mg of L-theanine daily for 8 weeks. The study participants had generalized anxiety disorder and were taking antidepressants.
The authors noted that there were no reported improvements in anxiety or insomnia severity.
3. Relaxation
People often drink a cup of tea or another hot beverage to help them relax. Research suggests that the L-theanine in green or black tea may contribute to this feeling of relaxation by reducing a person&#;s resting heart rate.
4. Weight loss
As part of a calorie-controlled diet, replacing a snack with green tea or another low-calorie hot beverage could aid weight loss.
The L-theanine in green tea can create a savory taste, also known as umami flavor. Research suggests that umami flavors may increase feelings of fullness, which often helps with weight loss.
5. Boosting the immune system
L-theanine may support the body in fighting off illness. Several studies have suggested that taking L-theanine could boost a person&#;s immune system, making them less likely to get common colds or the flu.
Its potential anti-inflammatory effects could also help fight illness.
7. Reducing blood pressure
Research has linked high blood pressure with a higher risk of several health problems, including heart attack and stroke.
L-theanine may help reduce stress, and a reduction in stress and increased relaxation can lower the heart rate. In turn, this may help lower blood pressure.
8. Supporting certain cancer drugs
Some research on animals suggests that L-theanine may help to increase kidney function and protect the kidneys from damage during the use of a chemotherapy drug called doxorubicin.
However, scientists need to do more research to understand the specific interactions between these chemicals.
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L-theanine is an amino acid commonly found in tea leaves. It can be consumed in small amounts in foods like mushrooms but is most commonly taken as a dietary supplement. L-theanine has been shown to provide some health benefits, including reducing anxiety and stress levels. (1)
L-theanine for anxiety relief is one of the most common reasons for using a supplement containing the amino acid. L-theanine is believed to work by changing the way the brain works, increasing the production of serotonin and other chemicals that have an impact on your mood. (2)
The ideal dosage of L-theanine for anxiety will vary from person to person, but the recommended dosage is within a certain range. If you're using L-theanine alone, it is important to start with a small dosage and increase as needed. Most people find that L-theanine works best when taken in doses of 200-400 mg per day. (3) Larger doses may be more effective but can also cause side effects.
I recommend my patients interested in L-Theanine take 200 mg to start to help with anxiety relief and sleep. If there is no effect, I have them increase by 100 mg until they reach 400 mg if needed. The brand I recommend for someone looking to take L-Theanine alone is Thorne L-Theanine. For my patients interested in sleep support (not just L-Theanine), I recommend Healthycell REM Sleep, which contains 200 mg of L-Theanine in combination with other relaxing and sleep-inducing nutrients.
It's important to consult with a healthcare professional before starting L-theanine, especially if you take medication or have a pre-existing medical condition. L-theanine is generally considered safe and well-tolerated, but there is potential for interactions and side effects. Always read the label and follow the instructions provided.
Dosing with L-theanine alone is not always the best way to treat anxiety, as other nutrients, vitamins, and supplements can help support your use of L-theanine as an anxiety treatment.
Therefore, the other ingredients in a supplement are very important to consider, and it isn't always best to supplement with L-theanine alone. For more comprehensive anxiety treatment, L-theanine can be combined with other nutrients like magnesium, L-glutamine, and omega-3 fatty acids.
When choosing a supplement, always look for one manufactured in the United States. This increases the probability that the supplement meets high manufacturing standards and quality control measures, so you can be confident it will be effective and safe.
L-theanine anxiety supplements
Most studies on the effects of L-theanine have used dosages between 97 mg and 250 mg. Short term studies have attempted to treat specific issues with higher dosages, but for general daily use, doses around 200 mg to 400 mg are usually chosen. (4)
L-theanine anxiety supplements will often contain 200 mg of the amino acid, which is considered a safe and effective level. Larger doses might be more effective but are also more likely to cause side effects like headaches, nausea, and dizziness.
L-theanine easily crosses the blood-brain barrier (5) where it can influence the levels of neurotransmitters like dopamine and serotonin, which are important regulators of mood and can help to reduce anxiety. L-theanine is also known to increase alpha waves in the brain. (6) Alpha waves are generally associated with a state of calm and relaxation.
L-theanine can also reduce the level of cortisol, a stress hormone, in the body. (7) This can help to further reduce anxiety and improve your overall sense of well-being.
L-theanine is often used in combination with other ingredients, some of which are described below:
L-theanine and GABA
GABA is an important neurotransmitter that helps to regulate mood and reduce anxiety. L-theanine can help increase the levels of GABA in the brain, helping to further reduce anxiety. (8)
L-theanine and N-acetylcysteine (NAC)
NAC is an amino acid often used to treat anxiety and depression. (9) L-theanine can complement the effects of NAC in the brain, helping to further reduce anxiety.
L-theanine and Magnesium
Magnesium is a mineral often used to treat anxiety and depression, and low magnesium levels are often associated with insomnia and poor sleep. (10) L-theanine can be used with magnesium to help with relaxation and to reduce anxiety.
L-theanine and L-tyrosine
L-tyrosine is an amino acid that is used to improve mental focus and energy. (11) L-theanine works well L-tyrosine, producing an synergistic effect.
L-theanine and Omega-3 fatty acids
Omega-3 fatty acids are important nutrients often low in people with anxiety. (12) When consumed alongside L-theanine, mental health can be improved and anxiety can be reduced.
Can I just drink green tea?
Green tea is a good source of L-theanine, but the amount of L-theanine in tea can vary depending on the tea leaves and brewing time. For best results, look for L-theanine supplements made with pure L-theanine.
Using green tea to combat anxiety might not be the best choice. While L-theanine is certainly present, and the tea will have a good antioxidant impact, you may also find that it contains caffeine and produces a stimulant effect. This makes it unsuitable for those with anxiety disorders.
Some people might not experience any anxiety relief from L-theanine even after trying different doses. If this is the case, it's possible that L-theanine isn't the right supplement for you, and you might benefit from another type of anxiety treatment or should choose a supplement with other supporting ingredients.
Supplementing L-theanine with other nutrients
L-theanine works best when taken in conjunction with other anxiety-reducing ingredients. L-theanine can be combined with magnesium, B vitamins, and omega-3 fatty acids to create a well-rounded anxiety supplement.
These other nutrients mentioned above help to reduce anxiety by:
- reducing stress levels
- improving sleep quality (13)
- reducing inflammation (14)
- balancing hormones (15)
A supplement such as Healthycell REM Sleep will enable you to sleep more easily by reducing anxiety symptoms and allowing your body to relax.
Can I use an L-theanine liquid?
Yes, L-theanine is available in liquid form and in capsules and tablets. L-theanine liquid can be a better choice as it provides a more readily-absorbable form of L-theanine to your body. For standalone liquid L-Theanine, I recommend SBR Nutrition MAX Absorption Liquid L-Theanine Drops.
Healthycell supplements containing L-theanine are supplied in individual doses of MICROGEL&#;. This next-generation nutrient delivery system offers several benefits over conventional pills or capsules.
If you're looking for an L-theanine liquid, you'll be glad to know that MICROGEL&#; can be consumed directly from the pack or mixed with water or a smoothie to create a tasty drink.
Our MICROGEL&#; supplements have been formulated by world-leading nutritional scientists. You'll experience the benefits of L-theanine more quickly as it's rapidly absorbed into your bloodstream since MICROGEL&#; ensures maximum absorption by releasing extremely small, soluble, ultra-bioavailable nutrient particles in the digestive tract.
With no synthetic binding glues, fillers, coatings, or flow agents included, you'll get all the benefits of the ingredients with none of the downsides of the items that may be listed as "other ingredients" in other supplements.
L-theanine dosages for anxiety
When it comes to L-theanine and anxiety, there is no one-size-fits-all answer. What works for one person might not work for another, and the root cause of anxiety is likely to be different for every individual. However, if you choose to use L-theanine alone, you can try different dosages to see what works best.
A better option might be to choose a supplement with supporting ingredients to help you achieve the results you are looking for.
It's also important to remember that L-theanine shouldn't be taken as a long-term solution for anxiety. Instead, it can help you cope in the short term while you work on dealing with the root cause of your anxiety. This might involve seeking therapy, changing your lifestyle, or taking other steps to reduce stress and improve your mental health.
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