L-Theanine

L-theanine, an amino acid found in tea leaves, offers various potential benefits: L Theanine is known for its calming effects, L-theanine can help reduce stress and anxiety without causing drowsiness. It can enhance cognitive function by increasing alpha brain waves, promoting a state of relaxed alertness. L-theanine may improve sleep quality by reducing anxiety and promoting relaxation. It can help mitigate the negative effects of stress on the body and mind. Some studies suggest that L-theanine may help lower blood pressure and reduce the risk of cardiovascular disease.

L-theanine is an amino acid naturally found in tea leaves, particularly in green tea. It is known for its calming effects and is often used to promote relaxation, reduce stress and anxiety, improve focus, and support sleep quality. L-theanine is believed to work by increasing levels of certain neurotransmitters in the brain, such as GABA and dopamine, which contribute to its various benefits.

L-theanine can be taken at various times depending on your goals.

Take it during periods of high stress or anxiety, such as before a stressful event or as needed throughout the day to promote calmness.

Take it in the morning or whenever you need to enhance alertness and concentration, such as before studying or working on demanding tasks.

Take it in the evening, around 30 minutes to an hour before bedtime, to promote relaxation and improve sleep quality.

Ultimately, the best time to take L-theanine depends on your individual needs and how you respond to the supplement. It's often taken with or without food, as it doesn't typically cause drowsiness or interact with food.

Yes, L-theanine is often used to support sleep and improve sleep quality. It promotes relaxation and reduces anxiety, which can help calm the mind and prepare the body for sleep. By increasing levels of neurotransmitters like GABA and dopamine in the brain, L-theanine can create a sense of calmness without causing drowsiness. Additionally, some studies suggest that L-theanine may help improve sleep duration and efficiency, making it a popular choice for those looking to enhance their sleep quality naturally.

L-theanine is generally considered safe for children when taken at appropriate doses. L-theanine is a natural compound found in tea leaves and is generally well-tolerated.

L-theanine may be of use for improving cognitive function and reducing anxiety.

‘Stress-related symptoms (i.e., depression, anxiety-trait, and sleep) scores decreased and cognitive function (i.e., verbal fluency and executive function) scores improved after four weeks of L-theanine administration. The reduction in sleep quality problems (disturbances in sleep latency, sleep disturbance, and use of sleep medication) was greater in the L-theanine administration compared to the placebo administration, while verbal fluency, especially letter fluency, was improved in the L-theanine administration among individuals who showed relatively low performance at pretreatment. Moreover, L-theanine administration was safe and well complied with. Therefore, L-theanine may be a suitable nutraceutical ingredient for improving mental conditions in a healthy population.’

Study Link

Published: 2019 Oct; 11(10): 2362. Published online 2019 Oct 3. doi: 10.3390/nu11102362

Citation: Nutrients.

Authors: Shinsuke Hidese, Shintaro Ogawa, Miho Ota, 1Ikki Ishida, Zenta Yasukawa, Makoto Ozeki,  Hiroshi Kunugi

If we can, we like to bring you peer reviewed science first as it’s the scientific equivalent of wearing your Vivienne Westwood belt and your Michael Kors braces to keep your pants up!  Who better to review scientific research than, well, other scientists?

• In 2021, peer reviewed science into the cognitive enhancing outcomes of caffeine and L theanine conducted over a range of studies of those experiencing ADHD highlighted favourable clinical importance in areas of attention, memory, cognition, and hyperactivity.   
• The conclusions drawn were that, overall, the combination of L-theanine and caffeine is ‘likely a safe and effective cognitive enhancer.’

Study Link

Date Published: 2021 Dec 30

Authors: Anas Sohail A, Ortiz F, Varghese T, Fabara SP, Batth AS, Sandesara DP, Sabir A, Khurana M, Datta S, Patel UK.

If you need to calm down, what better than L-theanine?

‘Overall, several studies have shown that the administration of L-theanine

improved anxiety and stress outcomes, alongside improvements in other manifestations such as depression and psychopathological symptoms (Table 1).

Such findings were obtained through the employment of several validated psychometric tools, including the Hamilton Anxiety Rating Scale (HARS), Tension Anxiety Scores, Pittsburgh Sleep Quality Index (PSQI), Positive and Negative Syndrome Scale (PANSS) [24,25], and others.’

Study Link

Date Published: 2019

Authors: Filipe Lopes Sakamoto, Rodrigo Metzker Pereira Ribeiro, Allain Amador Bueno, Heitor Oliveira Santos