Information, effects, deficiency, dosage, side effects
D
Dr. Truls Marius Aarra
Mar 25, 2022
Reading time: 37 minutes37 minutes
L-theanine is the amino acid compound in tea that helps reduce stress and promotes a calm, relaxed state of mind. Most people take it in combination with caffeine (because both are found in tea!). The combination of L-theanine and caffeine is a great nootropic combination.
Many people search the internet for the greatest benefits of L-theanine or the connection between L-theanine and anxiety. In this article, we will explore the 6 greatest benefits of L-theanine and how they can benefit you!
L-Theanine for Anxiety: What People Search For and Why
One of the most important search terms people are looking for today is ‘L-theanine for anxiety’. The question is: why? There are actually a number of reasons why some people have taken L-theanine for anxiety in the past.
One of the biggest benefits of L-theanine is its ability to promote relaxation and calmness without causing drowsiness. Your brain converts L-theanine into GABA. GABA is your body's ‘relaxing’ neurotransmitter, which reduces signals from the central nervous system and promotes a calmer state of mind.
What Science Has Looked At
A number of studies have investigated the use of L-theanine for anxiety. In fact, scientists have found that the stress-relieving and relaxing effects of L-theanine are most noticeable in people with high baseline anxiety.
A recent study from 2016 examined the potential benefits of L-theanine in reducing stress and anxiety.
The researchers conducted studies on the effects of L-theanine in 34 healthy male and female subjects. The scientists concluded that a dose of 200 mg of L-theanine significantly reduced the subjects' response to stressful stimuli about an hour after taking the dose.
The scientists also found that there was a significant increase in alpha wave activity in the brain, especially in individuals who had previously suffered from anxiety.
Another study from 2013 found that L-theanine significantly reduced stress in pharmacy students who were starting their pharmacy internship. The researchers measured salivary α-amylase activity (sAA) to test baseline stress levels. The results showed a significant decrease in these levels for participants who took an L-theanine supplement.
These examples, along with many other studies that have come to similar conclusions, show why so many people search the internet for ‘L-theanine for anxiety’.
Important Note on Use
It is important to emphasize that L-theanine is only sold as a dietary supplement. It is not intended to treat, diagnose, or cure any disease or condition. It is best taken as a supplement to a healthy diet and lifestyle.
Benefits and Effects of L-Theanine
Supplementing with L-theanine has many benefits and effects. The most important benefits of L-theanine include: promoting relaxation, reducing stress, improving sleep quality, and promoting a healthy state of mind.
The benefits of L-theanine have been known worldwide for thousands of years, especially in East Asia. Although ancient civilizations had a different name for it, they too understood the relaxing and calming effects of this wonderful compound.
If it weren't for the long history of green tea use in Asia and its subsequent export to the West, none of us would have learned about the amazing benefits of L-theanine that we can experience today!
The 6 most important benefits of L-Theanine
Here you can learn more about the key benefits that L-theanine can have as a dietary supplement when taken regularly.
relaxes without causing drowsiness
reduces stress naturally
promotes mental well-being
improves sleep quality
reduces the negative effects of caffeine
can be used to support a diet
Effects of L-Theanine
L-theanine is an active amino acid found mainly in green tea. The effects of L-theanine include great relaxing and calming effects, and it may help support a healthy metabolism. It crosses the blood-brain barrier very easily, making it one of the most effective supplements for relaxation.
However, L-theanine is not sedative, which means it has a relaxing effect without making you tired.
The effects of L-Theanine are supported by science
Scientists are researching the effects of L-theanine on stress reduction and improving attention and concentration. One of the best things about this naturally derived supplement is that it is easy to use and very beneficial.
The effects of L-theanine are subtle yet effective. You will feel the effects within an hour of taking L-theanine, and it works really well when combined with caffeine.
There have been a number of recent studies on the beneficial effects of L-theanine as a dietary supplement. Below are five of the latest studies examining the 5 biggest effects of L-theanine:
1. L-Theanine for stress: A 2016 study of 34 healthy adults found that L-theanine effectively reduces feelings of stress. This was a double-blind, placebo-controlled study (very good methodology).
The researchers measured the stress response and cortisol levels (stress hormone) of the subjects both before and 2 hours after taking L-theanine. They found that stress and cortisol levels had decreased significantly after 2 hours.
2. L-Theanine for a better mood: Another study from 2016 found that L-theanine supports a healthy mood and reduces stress. Twenty patients suffering from major depressive disorder (MDD) were given 250 mg of L-theanine daily for a period of 8 weeks.
The research suggested that the greatest effects of L-theanine could help people improve their mood, sleep, and perception.
3. L-Theanine for better sleep: A recent article looked at a number of studies on taking L-theanine for sleep.
The studies used many different techniques to measure the effects of L-theanine on sleep and rest. These included various types of questionnaires and assessments, as well as actigraphs (measuring rest and activity).
The authors of the study found that L-theanine promotes healthy sleep without causing drowsiness. They thought this might be due to the powerful anti-stress effects of L-theanine.
4. L-Theanine reduces caffeine-induced nervousness: A 2014 study examined the effects of combining L-theanine and caffeine. Twenty-four subjects participated in the study.
The study found that taking L-theanine in combination with caffeine is a good way to eliminate some of the negative effects of caffeine (such as nervousness).
5. L-Theanine for improved cognition: Studies have shown that L-theanine may be beneficial in improving cognition. In 2014, researchers published a study comparing the effects of L-theanine with those of caffeine. The researchers measured the subjects' alertness, calmness, and connectedness.
They also used other tests to measure cognitive performance and found that L-theanine and caffeine both improved perception, although L-theanine had a more subtle and slower effect than caffeine.
Does L-theanine help anxiety?
Many people are looking for a possible link between L-theanine and anxiety. This is clearly due to L-theanine's well-documented ability to improve sleep and mood and promote a relaxed and calm state of mind.
All of these qualities are negatively affected by a stressful lifestyle, which is where L-theanine can be beneficial.
In this article, we explore the benefits of L-theanine for promoting relaxation, reducing stress, and improving mood. We also examine the synergistic relationship between L-theanine and caffeine. Finally, we explore whether there is a documented link between L-theanine and anxiety.
L-theanine is known to be a powerful, relaxing dietary supplement with great mood-enhancing properties.
1. Relaxation
Numerous studies have examined the effect of L-theanine supplements on people's state of mind. Researchers have found that L-theanine has a powerful relaxing effect on most people.
Studies have compared L-theanine supplements with some commonly prescribed relaxants and have concluded that L-theanine may be more effective and promote a relaxed state.
In addition, researchers in Korea have found that L-theanine supplements alter your brain waves. After taking L-theanine tablets, subjects in a 2003 study showed increased alpha brain wave activity, especially in patients with high baseline anxiety.
Alpha brain waves are associated with increased creativity, relaxation, and improved mood.
L-theanine is known to promote relaxation through its effect on receptors in the brain. In particular, L-theanine activates GABA receptors. GABA receptors are involved in a number of functions in your body and are best known as relaxing receptors.
Substances that activate GABA receptors are called sedatives, not because they make you depressed, but because they suppress the signals from your central nervous system.
The effect is actually the exact opposite of depression. Basically, most chemical agents used to treat anxiety or depression have some kind of effect on GABA receptors.
Alcohol and benzodiazepines are also considered sedatives.
L-theanine can therefore be considered a sedative, one that helps reduce signals from the central nervous system and promotes relaxation. This has been known to humans for thousands of years. In the East, tea is used as a relaxing drink with health benefits.
2. Mood
Many people consider L-theanine to be a great dietary supplement for improving mood. L-theanine is known to activate GABA receptors and promote relaxation, but its effects on mood are not yet conclusively clear.
People who suffer from anxiety often have a bad mood due to their constant worry. Therefore, many people are looking for the connection between L-theanine and anxiety. Unfortunately, there are no conclusive studies on the direct link between L-theanine and mood.
One important thing to consider is that scientists have found solid evidence of L-theanine's remarkable ability to reduce stress. Stress is an important aspect of low mood.
Studies have consistently found a link between stress and low mood. Since stress is such an important feature of our daily lives, stress management is key to maintaining a healthy mood.
In addition, scientists have found that L-theanine can help improve sleep quality. Again, a lack of good, healthy sleep has been linked to low mood.
Insomnia and hypersomnia (too much sleep) are associated with a higher risk of developing affective disorders. In a 2011 study, scientists showed that 400 mg of L-theanine before bedtime dramatically improved sleep quality in children with ADHD.
Finally, as mentioned earlier, researchers have linked L-theanine supplementation with increased alpha brain wave activity. Even at low doses of around 50 mg, L-theanine increases alpha brain waves in your brain.
Alpha brain waves are associated with a relaxed and alert state of mind. Alpha brain waves are also noticeable during periods of meditation and are predominant in EEG scans of people who are deeply meditating. This data points to a link between alpha brain waves and improved mood.
3. Caffeine synergy
One of the most important benefits of L-theanine is its synergistic relationship with caffeine. Several studies have found that L-theanine and caffeine work well together to increase mental alertness and concentration. Importantly, L-theanine can reduce many of the negative effects of caffeine.
On the one hand, scientists have found that caffeine is associated with increased feelings of anxiety and nervousness. This is particularly relevant for people with anxiety disorders, data shows that the negative effects of caffeine are more pronounced in people with anxiety.
On the other hand, L-theanine and caffeine have been shown to have a good synergistic relationship. For example, L-theanine and caffeine can help improve attention and increase mental performance.
A 2008 study in the Journal of Biological Psychology showed that L-theanine and caffeine have better effects when combined. The combination of the two substances improves reaction time, working memory time, and sentence verification accuracy.
In addition, the combination of L-theanine and caffeine reduces headaches and fatigue compared to the respective supplements alone.
It's no wonder that people are looking for the connection between L-theanine and anxiety. Since L-theanine and caffeine are the two main active ingredients in tea, it is helpful to understand their relationship to each other.
4. Mixed evidence
L-theanine promotes the formation of alpha brain waves, which are also observed during meditation. This, and the fact that L-theanine increases GABA in the brain, may be why it is used successfully by many people for anxiety.
A 2011 study published in the Journal of Clinical Psychiatry pointed to the possible anxiolytic effects of L-theanine in patients with schizophrenia. L-theanine supplementation has been shown to significantly improve mood and reduce stress. Patients received 400 mg of L-theanine daily for 8 weeks.
In 2007, scientists published a study that showed a possible link between L-theanine and anxiety in experimental sessions. The study participants were given a complicated math problem as a stress inducer.
In a controlled double-blind experiment, they were given either placebos or L-theanine. The results showed that L-theanine significantly reduced stress markers such as heart rate and immunoglobulin A (s-IgA).
Despite some interesting studies that found a possible link between L-theanine and anxiety, there are also studies that show that there is no interaction.
One such study was published in the Journal of Functional Foods in 2011. The aim of the study was to investigate the effects of a 200 mg dose of L-theanine on reaction time. Although the results showed a positive effect on mental awareness and concentration, there appeared to be no significant effect on stress.
A review of recent literature revealed that studies investigating the possibility of a link between L-theanine and anxiety produced conflicting data. A search of the publicly accessible clinical trial database PubMed found seven relevant studies that examined this possible link.
The studies had small sample sizes and were often not of sufficient quality to produce relevant results. The question of a link between L-theanine and anxiety therefore remains a mystery for science to solve.
In summary, L-theanine is an effective dietary supplement that promotes a calm, relaxed state of mind.
Studies have shown that L-theanine affects GABA receptors and promotes relaxation. Research has also pointed to L-theanine's ability to improve sleep quality and reduce feelings of stress.
While these are all symptoms that are of interest to people interested in the relationship between L-theanine and anxiety disorders, they do not necessarily indicate that L-theanine has any relevant anxiolytic effects.
L-theanine has a synergistic relationship with caffeine. When taken together, the two supplements help improve mental alertness and concentration. L-theanine is also able to reduce some of the negative effects of caffeine, such as headaches and increased blood pressure.
Research into the link between L-theanine and anxiety has yielded conflicting results. In the past, people took L-theanine as an effective dietary supplement to reduce feelings of stress. Today, L-theanine can be purchased as a dietary supplement to promote relaxation, healthy sleep, and a calm mood, as well as a synergist for caffeine.
How L-Theanine Promotes Relaxation
One of the most researched effects of L-theanine is its ability to promote relaxation without causing drowsiness. This unique effect has been proven in several studies.
For example, a study involving 18 Japanese students investigated the effect of L-theanine on attention and reaction time. The students were divided into groups with high anxiety and low anxiety based on their answers to a series of questions. Both groups received L-theanine and placebo in repeated experiments.
The results showed a significant increase in alpha wave activity in the brain, a reduced heart rate, improved cognitive performance, and improved reaction times. These effects were observed primarily in individuals in the high-anxiety group.
In another study, 20 healthy Korean male subjects were given L-theanine to investigate its effects on alpha brain waves. Here, too, the subjects were divided into control groups (placebo) and test groups (L-theanine), and the experiment was repeated after one week, with the groups being switched.
The study found a significant increase in alpha waves in subjects with a high anxiety tendency. This suggests that L-theanine is particularly helpful in promoting relaxation in people who suffer from anxiety.
What are alpha brain waves?
Researchers have found that L-theanine contributes to increased alpha brain wave activity. So what are alpha brain waves?
Brain waves are a way of measuring your brain activity.
You can think of the brain as a biochemical, holographic electrical machine. All thoughts, emotions, sensations, and perceptions depend on communication between neurons (brain cells).
Throughout your life, you develop patterns of thoughts and feelings. These patterns ‘wire’ certain neurons together (a process called neuroplasticity).
The continued firing of certain neurons literally ‘wires’ the brain to function in a certain way. Brain waves are the detectable activity of neurons firing in your brain.
The speed at which neurons fire is measured in hertz. Firing neurons means communication between neurons. A slower communication rate is associated with a more relaxed state, whereas a faster rate indicates information processing and attention.
Brain waves are divided into five different groups:
Delta waves (0.5 - 3 Hz) - These are the slowest types of brain waves and are associated with deep, dreamless sleep.
Theta waves (3 - 8 Hz) - These brain waves are also associated with sleep, but have also been observed in Zen meditators during meditation.
Alpha waves (8–12 Hz) – Alpha brain waves are considered the default state of the brain. These brain waves are produced during meditation and aerobic exercise. They indicate a calm, relaxed, and alert mind.
Beta waves (12–30 Hz) – Beta brain waves are ‘attention waves’ and normally dominate our brain activity when we are awake. This rapid speed of neuron communication indicates thought, attention, and alertness. However, too much beta brain wave activity is associated with depression and anxiety.
Gamma waves (25–100 Hz) – The ‘fastest’ type of neuron communication is associated with the simultaneous processing of information from different areas of the brain. These are considered an indication of ‘higher’ states of consciousness.
Although it is difficult to determine exactly which brain waves correspond to which thoughts or sensations, scientists have long known that alpha brain waves are elevated in relaxed and meditative states.
Elevated alpha brain waves are generally indicative of a calmer state of mind.
This is great for anyone living in modern urban society, where we are constantly bombarded with stimuli.
Alpha brain waves are most pronounced during periods of deep meditation.
L-Theanine for Stress
Apart from its extremely relaxing effect, L-theanine is also very good for reducing stress. Many users of L-theanine report feeling a noticeable reduction in their stress levels after taking a dose of L-theanine. In fact, this is one of the greatest effects of theanine.
In 2012, Japanese scientists began studying the effects of L-theanine and caffeine on stress levels. In three separate studies involving L-theanine, caffeine, or placebos, the researchers came to some interesting conclusions.
The researchers found that supplementation with L-theanine significantly reduced the increase in blood pressure in response to stress stimuli. The mood profile report after completing mental tasks also showed a decrease in mental stress.
An earlier study came to the same conclusions regarding the effects of L-theanine on stress. The Japanese study again concluded that L-theanine helped to reduce the increase in heart rate in response to stress.
This is a clear indicator of the potential of L-theanine as a stress-reducing dietary supplement.
L-Theanine for a Healthy State of Mind
L-theanine is not only ideal for promoting calm and relaxation, but also appears to promote a healthy state of mind in addition to reducing stress.
In a 2011 study of 60 patients with schizophrenia, scientists found that supplementation with L-theanine resulted in a significant reduction in the positive and activation factor scores on the Positive and Negative Syndrome Scale (PANSS). These scores are markers for the prevalence of the disease in the patients' minds.
The authors of the study concluded that: ‘Increasing L-theanine in antipsychotic therapy may alleviate positive, activation, and anxiety symptoms in patients with schizophrenia and schizoaffective disorders...’
This is the only human study that has been conducted on patients with a neurological disorder. There is definitely room for further studies on the effects of L-theanine on promoting a healthy mental state.
At least one animal study has found that L-theanine has the potential to function as a powerful cognitive enhancer. A 2014 study conducted on rats concluded that L-theanine helped improve object recognition memory for up to 48 hours after a single dose.
L-Theanine for Sleep
Here, too, many people ask about the effect of L-theanine on sleep. It follows that supplementation with such powerful relaxing and stress-reducing effects is used by some people to promote sleep.
In fact, one of the greatest benefits of L-theanine is the improvement in sleep quality. A 2011 study of children with ADHD found that supplementation with L-theanine is a good way to improve sleep quality and shorten the time it takes to fall asleep.
Sleep percentage and sleep efficiency scores all improved significantly for children who took an L-theanine supplement. In addition, at an increased dose, there was also a tendency toward less physical activity during sleep (indicating more restful sleep).
This is a great finding because it gives people a natural alternative for promoting healthy sleep. Taking L-theanine for sleep is a good option due to its safety factors.
Side effects of L-theanine are virtually nonexistent, especially when compared to other compounds that people take to improve sleep.
L-Theanine for Sleep? The 5 most common reasons for taking Theanine explained
L-theanine, the active ingredient extracted from tea, Camellia Sinensis, is a great active amino acid for promoting a calm, relaxed mood. It is also a good dietary supplement for promoting a focused mindset and can help improve your memory and cognition when combined with caffeine.
People take L-theanine for its relaxing effects on sleep. In this article, we will explore the five best ways you can benefit from taking L-theanine.
1. L-Theanine for Stress: One of the main reasons many people take L-theanine is for its ability to reduce stress. L-theanine is one of the main active ingredients in tea, which has been consumed for thousands of years as a relaxing and calming beverage. As the English say, “Keep calm and drink tea.”
Researchers have shown that L-theanine has the ability to reduce stress and promote a calm and relaxed state of mind. Scientists have recently found that taking L-theanine is effective for stress.
Results can be observed in both psychological and physiological responses (lower blood pressure and heart rate in response to stress).
2. L-Theanine for Learning: L-theanine has the potential to improve concentration and memory. Many people enjoy taking L-theanine for learning. Its anti-stress effects are ideal just before exams and tests.
L-theanine can also help improve cognition and memory, which is exactly what you need for studying. These effects are in addition to the concentration and calming effects that L-theanine produces.
L-theanine for studying is particularly effective when you combine it with caffeine. Researchers have conducted a number of studies showing the benefits of taking L-theanine and caffeine during exams.
It is believed that the improvement in exam performance is due to the concentrating, energizing, and anti-stress effects of this supplement combination.
3. L-Theanine for Sleep: Some users also take L-theanine for sleep, although the effect is often considered subtle. There is scientific evidence to suggest that L-theanine may be beneficial in promoting healthy sleep. One study investigated the effects of L-theanine supplements on sleep in a group of boys with ADHD.
The researchers found that L-theanine is effective for sleep: ‘This study shows that 400 mg of L-theanine per day is safe and effective in improving some aspects of sleep quality in boys with ADHD.’
Another great way to take L-theanine for sleep is to combine it with the great amino acid supplement L-tryptophan.
L-tryptophan is a great supplement for improving your mood. It is converted into serotonin in your brain, which can then be used to produce melatonin, the sleep hormone.
L-tryptophan and L-theanine for sleep are a highly effective supplement combination!
4. L-Theanine for Energy: L-theanine is also often taken to improve energy and concentration. Although it is not a stimulant, meaning it is not known for its big energy boost, some users report a noticeable increase in energy when taking L-theanine supplements.
Another great thing is that taking L-theanine helps you sleep, improving your energy levels the next day.
The best way to improve your energy and concentration with L-theanine is to combine it with caffeine. Researchers and users alike have pointed out that L-theanine with caffeine increases mental clarity, concentration, and energy.
This is a great combination for anyone looking to increase their mental alertness and energy, students, professionals, and athletes come to mind as three groups of people who would greatly benefit from this.
5. L-Theanine for Weight Loss: Some people take L-theanine supplements to support healthy weight. Currently, there is not much evidence that L-theanine helps your body maintain a healthy weight.
However, at least one study suggested that L-theanine may help reduce the increase in blood pressure caused by stress.
High blood pressure is a common indicator of being overweight and has been linked to weight gain. In addition, a number of animal studies have indicated the potential benefits of taking L-theanine for maintaining a healthy weight.
Animal studies and human studies often do not have related results, so these should always be treated with caution. The best option for a healthy weight is always a healthy diet rich in fruits and vegetables and low in animal fats and processed foods.
Together with a healthy lifestyle, this will ensure a healthy weight. If you are interested in how sleep can affect your weight, check out our new biohacking article!
In summary, people tend to take L-theanine because of a number of great benefits. One of the biggest benefits is taking L-theanine for sleep.
This wonderful supplement helps reduce feelings of stress and promotes a calm, relaxed state of mind. It is the active ingredient in tea, which has always been known for its calming effects.
In addition, L-theanine is ideal for boosting cognitive performance and mental focus, especially when combined with caffeine. It may have the potential to maintain a healthy weight, but further studies are needed to confirm this.
L-Theanine and Caffeine: A Powerful Synergy
The most important natural source of L-theanine is green tea, Camellia sinensis. Green tea is actually very high in caffeine. One cup of green tea contains about one-third the amount of caffeine as one cup of coffee.
L-theanine in green tea is mainly used in Asian countries, where it has been drunk as a health beverage for over a thousand years. For this reason, scientists began to investigate the effects of combining L-theanine and caffeine.
Numerous studies have shown that there is a very real positive connection between L-theanine and caffeine. It appears that L-theanine is able to counteract some of the ‘negative’ effects of caffeine - including nervousness and caffeine-induced anxiety.
In a 2010 study, scientists published new data showing that the combination of L-theanine and caffeine improves cognitive performance. Forty-four subjects were given just under 100 mg of L-theanine and 40 mg of caffeine.
The results showed that this combination significantly improved task accuracy, mental concentration, and attention, and reduced fatigue. These results indicate a significant improvement in cognitive performance.
A more recent study from 2015 found that L-theanine increases cerebral blood flow (CBF). This is good news, as caffeine is known to reduce CBS and increase blood pressure. The study found that L-theanine can effectively reduce these effects.
Given these studies, it is not surprising that many people have made the connection between L-theanine and a nootropic. This powerful dietary supplement may even produce better results when combined with caffeine.
L-Theanine and Weight Loss
Many people want to learn more about L-theanine and weight loss. There are no studies yet that examine whether L-theanine can directly contribute to weight loss. Nevertheless, a growing number of people claim to have lost some weight through L-theanine.
L-theanine may be indirectly useful for weight loss by promoting a calm and relaxed state of mind. Many studies have linked stress to overeating and negative lifestyle choices. These contribute directly to weight gain.
L-Theanine Dosage
Most studies used an L-theanine dosage of about 200 mg two to three times daily. However, an L-theanine dose of only about 50 mg has been shown to be beneficial.
Some people actually prefer a higher dosage. Many people have questions about the 400 mg dosage of L-theanine and how it can help reduce stress.
One of the biggest advantages of L-theanine is that it is virtually free of side effects, even at higher doses. Thus, a dose of 400 mg of L-theanine may be useful for some people in cases of stress or sleep problems.
In summary, L-theanine is a wonderful and powerful natural dietary supplement for stress reduction. Other benefits of L-theanine include better sleep and the promotion of a healthy state of mind.
L-theanine and caffeine are great together and create a wonderful, synergistic combination for promoting cognitive performance. That's why many people make a connection between the nootropic and L-theanine (it is considered a nootropic because of its effects on your mental state and attention).
L-theanine is a great supplement for anyone looking for a natural, stress-reducing supplement that can help you relax without making you drowsy.
L-Theanine Dosage: How Much Should You Take?
One of the most frequently asked questions about this great supplement is: 'What is the ideal L-theanine dosage?
L-theanine is one of our best active amino acids, promoting a calm, relaxed mood without drowsiness. People often take L-theanine with caffeine because of the great relationship between these two substances.
1. What is the ideal L-Theanine dosage?
According to Examine.com, a great source for scientific information about dietary supplements, the L-theanine dosage used in most studies is around 100-200 mg once or twice daily.
Some people choose to take a higher L-theanine dosage without any negative side effects. At higher doses, your body will use much of the L-theanine to build more protein. We recommend not exceeding the recommended dosage.
2. How much L-Theanine is in tea?
Many people wonder how much L-theanine is in tea! The amount of L-theanine in your tea depends entirely on the strength and variety of tea you consume. However, scientists estimate that a cup of regular black tea typically contains a dose of about 20 mg of L-theanine.
If you want to achieve the recommended dose for the benefits of L-theanine, you need to drink at least 5-10 cups of strong black tea in a row. For this reason, we recommend taking a high-quality L-theanine supplement to experience the amazing benefits of this wonderful substance.
3. When should L-Theanine be taken?
The time you choose to take L-theanine depends on the benefits you want to achieve. L-theanine is most commonly taken as a calming supplement.
It can also help promote healthy sleep patterns. L-theanine also pairs very well with caffeine. If you are looking for a supplement to reduce stress, you may be wondering what is the ideal dose of L-theanine in the morning.
You can take L-theanine whenever you want to feel relaxed.
We recommend a dose of 100 mg to 200 mg of pure L-theanine at any time of day when you want to feel more relaxed. Many people choose to take an L-theanine supplement in the morning with a cup of coffee because of the synergistic relationship between L-theanine and caffeine.
If you are wondering how much L-theanine you should take to sleep, we recommend a slightly higher dose of about 200 mg about 1 hour before bedtime. Scientists believe that the sleep-promoting effect of L-theanine is related to its ability to help your body cope with stress.
4. Taking L-Theanine in combination with other substances
People often take L-theanine in combination with other substances. It is a great supplement for consumption in combination with other supplements, as it is safe, naturally derived, and synergistic with many substances.
The 3 best L-Theanine combinations are:
L-Theanine with caffeine: This is definitely the most common L-theanine combination. People often wonder how much L-theanine to take with caffeine. A regular dose of L-theanine of about 100-200 mg with a cup of coffee is a great supplement combination for improving energy, concentration, and mood. Many users claim that L-theanine helps to mitigate the effects of caffeine.
L-Theanine with 5-HTP: Another great combination is L-theanine with 5-HTP. This combination is ideal for relaxation and mood enhancement. The mood-enhancing benefits of 5-HTP are unique compared to other natural supplements. When combined with L-theanine, you feel the relaxing effects of L-theanine with a great mood!
L-Theanine with Green Tea Extract: This L-theanine combination is the ultimate tea extract combination! It gives you the calming and relaxing benefits of pure L-theanine combined with the health-promoting effects of green tea catechins and polyphenols.
Side Effects of L-Theanine
In at least one study, researchers found that the upper limit for experiencing side effects was over 2000 mg/kg of body weight per day.
This means that for a person weighing 80 kg (176 pounds), the limit for experiencing side effects is more than 160 grams in one day. However, please note that individual metabolism varies and that some people are more sensitive to the effects of supplements than others.
In summary, L-theanine is a wonderful dietary supplement for promoting a calm, relaxed mood.
People often wonder what the ideal dose of L-theanine is: the recommended amount is 100 to 200 mg once or twice a day.
L-theanine is also beneficial when taken in combination with other supplements. It has a synergistic relationship with a number of other supplements.
You can take L-theanine in the evening before bed, in the morning before work, or at any other time when you want to feel more relaxed. L-theanine pairs very well with caffeine to provide a calming effect with focus and energy.
Important factors in L-Theanine side effects
Before we discuss the potential side effects of theanine, we will highlight five very important factors that can influence how you experience this supplement.
The following five factors are important determinants of whether or not you will experience side effects from L-theanine.
1. Dosage: The dose of L-theanine you take is a very important factor in determining whether or not you will experience side effects from L-theanine. The recommended dose of L-theanine is 100-200 mg, once or twice daily.
However, because L-theanine is such a safe dietary supplement, many people take a higher dose to experience a stronger effect from theanine. Taking a higher dose may increase your chances of experiencing negative side effects from theanine.
2. Interactions: In this case, “interactions” refers to the interactions between L-theanine and other substances or medications. The possible interactions of L-theanine have not been sufficiently studied, so for safety reasons, it is recommended not to take L-theanine together with medications.
Possible interactions include L-theanine with stimulants such as caffeine (positive interaction) or ephedrine and blood pressure-lowering medications. Other interactions of L-theanine may include melatonin with L-theanine and L-theanine with alcohol.
3. Intake: We have examined the extent to which your L-theanine dosage is an important factor in whether or not you will experience side effects from L-theanine. But what about intake? By this we mean how regularly you take L-theanine and when and how you take it.
Regular intake of L-theanine can cause your body to develop a tolerance to its effects. This could mean that even if you experience some negative effects at the beginning, you will no longer experience any side effects after taking L-theanine for some time.
However, it could also mean that you will only experience the side effects of L-theanine after prolonged use. Alternating your intake of L-theanine (not taking it every day) is a good way to prevent this from happening.
Another important factor is the time of day you take L-theanine. Since it is absorbed in your stomach, you can increase the strength of its effects by taking an L-theanine supplement on an empty stomach. However, this could lead to stomach cramps or nausea.
4. Purity: The purity and quality of the L-theanine supplement you take are very important factors when it comes to possible side effects. Many posts about theanine on Reddit discuss possible purity issues with L-theanine.
There are many suppliers selling these supplements, but not all suppliers are the same.
It is best to try to find the purest and highest quality L-theanine available. It is important to note that you should check whether the supplement is pure ‘L-theanine’ and that the preparation does not use any additives.
Another good method is to check the L-theanine and read reviews in which people rate the company you are buying it from. People will post their experiences with the product and let you know if they have experienced any side effects from the L-theanine.
5. Individual metabolism: Everyone is different. Our bodies react differently to various substances and supplements. While one person may only need 50mg of L-theanine to relax, someone with a different metabolism may need more than 250mg to feel the real benefits of L-theanine.
These differences between individuals are also related to the possible side effects of L-theanine. For example, one person may simply have a greater affinity for the side effects of theanine than another.
This variation is often due to genetic factors. It can also be caused by different lifestyles and dietary habits, as well as your mental state.
The 10 most common possible side effects of L-Theanine
It is important to know that L-theanine is considered a very safe dietary supplement and is considered by most nutritionists to be free of side effects.
Nevertheless, some people still experience some side effects of L-theanine, mainly due to the factors described above.
1. Loss of appetite: Despite the relatively large amount of information about theanine and appetite on the internet, there are no scientific articles to date that confirm that L-theanine can affect your appetite.
2. Lower blood pressure: There is a lot of research suggesting that L-theanine may temporarily lower blood pressure. For many people, this would be a benefit of L-theanine. However, if you suffer from low blood pressure, you should consider taking a lower dose of theanine than the one usually recommended.
3. Difficulty concentrating: This is also a controversial side effect of L-theanine. Many studies have shown that theanine is a great dietary supplement for improving cognitive performance, especially when combined with caffeine.
However, some people report that theanine causes them to experience “brain fog,” especially at higher doses. This has been reported by some people in Reddit posts about theanine.
This side effect is considered to be a direct result of individual variation in metabolism and body type. The majority of people do not experience it, but some do. To avoid this effect, we recommend taking a combination of L-theanine and caffeine.
4. Diarrhea: This is another anecdotal side effect. Studies to date have not confirmed that diarrhea is a possible side effect of L-theanine. In fact, at least one study has found that theanine may have the potential to improve gastrointestinal discomfort during opiate withdrawal.
There is a Reddit post about this side effect that some people experience. However, people who experience this side effect tend to combine L-theanine with caffeine. Caffeine is known to act as a laxative and can cause diarrhea. Therefore, it is difficult to say whether this is truly a possible side effect of L-theanine or whether it is caused by caffeine.
5. Dizziness: Dizziness seems to be one of the most commonly reported side effects of theanine. To date, there are no studies that clearly confirm that L-theanine alone can cause dizziness. A study by eHealthMe reported that 1 in 35 people experienced dizziness when taking an L-theanine supplement.
6. Gastrointestinal discomfort: Some people report mild gastrointestinal discomfort when taking L-theanine. This is a fairly rare side effect and is almost always mild. Taking a lower dose should resolve this issue.
If you experience gastrointestinal discomfort when taking L-theanine on an empty stomach, try taking L-theanine one or two hours after eating. This may help reduce the negative side effects of L-theanine.
7. Headaches: One of the most commonly reported negative side effects of L-theanine is headaches. There are a number of clinical studies that confirm that this may be one of the few genuine side effects of theanine.
For example, a 2008 study found that people who took L-theanine supplements suffered from headaches more often than those who took a placebo. However, the combination of L-theanine and caffeine reduced the headaches.
To prevent headaches when taking an L-theanine supplement, we recommend taking the minimum active dose (the lowest dose at which you still feel effects). If you really need a higher dose of L-theanine, we recommend taking theanine with caffeine.
8. Nausea: As with most possible side effects of L-theanine, it is difficult to find solid research to support the claims of nausea as a side effect.
Most people who experience nausea when taking theanine tend to combine it with another substance such as alcohol or caffeine.
If you experience nausea when taking L-theanine, try a lower dosage. You can also try taking the supplement at a different time of day and perhaps not on an empty stomach (if you took it on an empty stomach and felt nauseous).
9. Possible interactions: There may be interactions between L-theanine and a number of medications, as well as with some supplements.
The most important interaction to be aware of is between L-theanine and blood pressure medications. L-theanine may potentially lower blood pressure. Combining it with blood pressure medications could have negative effects.
Other potential interactions with L-theanine are related to stimulants.
However, several studies have confirmed that the combination of L-theanine and caffeine is beneficial for cognitive performance.
It appears that L-theanine has the potential to eliminate some of the negative effects of caffeine, including headaches, anxiety, and nervousness.
10. Over-relaxation/L-theanine high: Many people talk about the so-called ‘theanine high’. This usually occurs in individuals who take a ‘mega dose’ of L-theanine - much higher than the recommended dose.
Studies have not confirmed the long-term effects of taking very high doses of L-theanine, so we definitely do not recommend exceeding this dose.
However, from Reddit posts about L-theanine that are available, it appears that very high doses of L-theanine can lead to a fairly strong sedative effect.
This can be considered ‘overly relaxed’. Some people complain that L-theanine has a negative effect on concentration at very high doses.
L-Theanine Side effects and Warnings
The maximum ‘no adverse effects’ level for L-theanine is around 2000 mg. This means that most users experience no side effects even with doses of up to 2 grams.
L-theanine is a natural and non-essential amino acid, which means that it is produced in your body. It is highly regulated and is used for a number of functions, including building proteins. L-theanine is a very safe dietary supplement.
In summary, L-theanine is a safe and effective dietary supplement. You can use L-theanine to improve your mood, concentration, and sleep patterns.
L-theanine goes very well with caffeine and may also help prevent some of the negative effects of alcohol. L-theanine is a non-essential amino acid and a very safe dietary supplement with no apparent side effects, even at high doses.
Side effects of Theanine: Conclusion
In summary, L-theanine has some potential side effects. As with all supplements, the range of side effects often depends on the user and the dosage.
Other important factors include whether you combine L-theanine with another substance, how often you take it, and the purity or quality of the supplement you are taking.
The three most commonly discussed side effects of L-theanine are headaches, dizziness, and interactions with medications. To avoid headaches and dizziness, make sure you use L-theanine in the recommended dosage and try taking it in “cycles.”
Possible interactions include L-theanine with stimulants, blood pressure medications, and alcohol.
It is important to emphasize that L-theanine is considered by leading health and nutrition specialists to be a safe supplement that is relatively free of side effects.
Due to the factors we have described in this article, it is possible to experience some mild side effects from theanine, as with all supplements.
Frequently Asked Questions About L-theanine
An overdose of L-theanine can cause side effects such as gastrointestinal discomfort, headaches, and malaise. Therefore, the recommended intake specified by the manufacturer should not be exceeded.
