KEY POINTS
- L-theanine is a unique amino acid found in tea leaves.
- It’s known to help improve relaxation, focus and sleep.
- L-theanine also helps to boost brain chemical levels.
- Alpha brain waves that occur during focused relaxation are released.
L-theanine has become increasingly popular over the last few years. It’s often used by people to ease stress, increase attention and focus, or reduce insomnia.
But is it safe? Are there L-theanine side effects to worry about? From what we know so far the supplement appears to be safe, and its side effects appear to be minimal. There are several reasons you should consider adding L-theanine to your brain stack.
What is L-theanine?
L-theanine is a neurologically active amino acid commonly found in green tea and some rare species of mushrooms. Also considered a nootropic, l-theanine may affect the levels of certain chemicals in the brain. These include serotonin and dopamine, which influence mood, sleep, emotion, and cortisol, which helps the body deal with stress.
In a number of studies, theanine has been shown to support focus and concentration without the jittery feeling common in energy drinks.
How Does It Work?
Theanine exerts its effects on several fronts, by supporting levels of inhibitory neurotransmitters in the brain and promoting a state of relaxation.*
Here’s a breakdown of the main players involved in the process.
What are the benefits of L-theanine?
Here are some of the existing evidence for the possible benefits of L-theanine.
● Increased mental focus
In a 2012 study, researchers found that people who took 100 milligrams (mg) of L-theanine made fewer errors in an attention task than those in the placebo group. Drinking 50 mg of caffeine or combining the L-theanine and caffeine also improved people’s focus.
● Improved sleep
A 2018 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.
● Increased cognitive performance
In 2016, researchers reviewed the existing research on the benefits of L-theanine and concluded that this compound could benefit a person’s mental and physical health. They noted that it seems to have neuroprotective effects, which improve brain function.
On its own, L-theanine may improve a person’s attention and reaction times. In combination with caffeine, it may lead to improvements in their number skills and alertness. Caffeine is a stimulant, so it can help people stay alert and focused.
Dosage
L-theanine is not a medication, so there are no official guidelines regarding how much a person should take. However, the supplement is unlikely to cause an overdose. L-theanine is usually available in the form of 200-mg tablets. A person can consult a doctor before taking these supplements to get their advice on dosage.
Finding a reputable source
Since there are no regulations on supplements, you’ll want to do your research.
Mindframe recommends Symnutrition 200mg. Their product is manufactured in the U.S. and is cGMP-registered (Current Good Manufacturing Practice). It is Non-GMO, Vegan & Gluten Free.
If you’re not a coffee drinker, you can get the extra boost of caffeine with this 2-in-1 formula from Sports Research. It contains 200mg of L-theanine and 100mg of caffeine.
Summary
There is some evidence to suggest that l-theanine can benefit your mental and physical health. However, more scientific research is needed before it can be proven just what effects the amino acid l theanine has.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.