Theanine

Everything You Need To Know About L-Theanine

What is L-Theanine?

L-Theanine is an amino acid found primarily in tea leaves that provides a unique umami flavour. Unlike most other amino acids, L-theanine can cross the blood-brain barrier, allowing it to exert psychoactive effects.

Green tea contains the highest levels of L-theanine, providing about 25-60 mg per 200 ml serving. Lower levels are found in black and oolong teas.

L-Theanine is a naturally occurring amino acid found primarily in green tea. It has gained popularity in recent years for its potential cognitive benefits. Research suggests that L-theanine may help promote relaxation, reduce stress and anxiety, improve sleep quality, and enhance overall mental focus and clarity.

Understanding the Benefits of L-Theanine

L-Theanine is best known for inducing a calming effect without causing drowsiness. Studies show it may help lower stress hormone levels and heart rate. Many report feeling more relaxed yet able to maintain mental alertness after taking L-theanine supplements.

Other key benefits may include:

• Alleviating anxiety symptoms and stress-related behaviors
• Improving sleep quality by regulating sleep cycles
• Enhancing cognitive performance such as attention and memory
• Providing neuroprotective effects by reducing inflammation and oxidative damage
• Lessening hyperactivity and impulsivity in those with ADHD

Research suggests that L-theanine could help reduce the effects of stress and anxiety. It has been shown to increase alpha brain wave activity, which is associated with a state of wakeful relaxation. L-theanine may also exert neuroprotective effects in the brain.

A combination of L-theanine and caffeine has been shown to improve attention, alertness and task-switching ability. The L-theanine appears to offset the jittery effects of caffeine.

Exploring Dosage, Risks, and Side Effects

The typical dosage of L-theanine ranges from 100-400 mg. Lower doses around 100mg are ideal for relaxation and mood enhancement. Higher doses may be more effective for anxiety, sleep, and ADHD symptoms.

L-Theanine is generally recognized as safe with very few side effects. Mild effects can include headaches and irritability in some users. It’s best to start with a lower dosage to assess tolerance.

When combined with caffeine, L-theanine helps “take the edge off” and smooth out the jitters caused by coffee and energy drinks. It’s become a popular combo for a calm, focused mental energy.

While L-theanine may help lower blood pressure in those with hypertension, it may cause blood pressure to drop too low in some instances. Those on anti-hypertensive medications should monitor their blood pressure closely when taking L-theanine supplements.

There are no known risks to long-term use of L-theanine at moderate dosages, but more research is still needed on its long-term effects.

Using L-Theanine in Tea and Beverages

The amount of L-theanine in tea depends on the type. On average, green teas contain about 25-60 mg per 8 oz serving while black teas have around 20-45 mg. Even decaffeinated varieties retain the amino acid.

L-Theanine is an amino acid naturally found in tea leaves and some mushrooms. The highest amounts are found in green tea.

L-Theanine is heat stable, so the levels remain potent with hot brewing methods. The umami flavour provides a savoury, brothy taste.

Some ready-to-drink teas, relaxation beverages, and sports drinks now include added L-theanine. It’s also available as a food additive or dietary supplement for homemade beverages.

While the highest amounts are found in tea leaves, L-theanine is also present in some mushrooms and herbs. However, these contain only trace amounts compared to tea.

Health Benefits of L-Theanine

Research suggests that L-theanine may provide the following health benefits:

• Promotes relaxation and reduces stress
• Alleviates anxiety and improves mood
• Enhances sleep quality and duration
• Sharpens mental focus and cognitive performance
• Increases attention span and concentration
• Improves learning and memory
• Lowers blood pressure in people with hypertension
• Exerts neuroprotective effects by reducing inflammation and oxidative damage

Studies indicate that L-theanine consumption affects brain wave patterns and key neurotransmitters like dopamine and GABA that control mood, focus, attention and other cognitive functions.

L-theanine has also been shown to increase alpha brain wave activity, which is associated with wakeful relaxation. This may explain its relaxing yet non-sedative effects.

Frequently Asked Questions

Is L-Theanine naturally found in foods?

L-Theanine occurs naturally almost exclusively in the tea plant. Very small amounts are also found in some mushrooms.

Is it safe to take L-Theanine daily?

Yes, daily intake of up to 400 mg of L-Theanine per day appears to be safe with no adverse effects for most people. Start with lower doses and consult your doctor if taking medications.

How long do the effects of L-Theanine last?

The relaxing effects of L-Theanine as a supplement can last anywhere from 3 to 8 hours. Consuming it in tea provides a more sustained effect.

Can I take L-Theanine with medication?

L-Theanine has few known interactions with medications but could potentially amplify the effects of sedative drugs. Talk to your doctor before using L-theanine supplements.

Who should avoid L-Theanine?

L-Theanine is likely safe for most people but those who are pregnant, breastfeeding, or have liver disease should exercise caution until more research is done. Children and those sensitive to glutamate may also want to avoid.