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
Many people drink black or green tea while at work, believing that it boosts their mental focus. A study supports this idea.
The 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.
More research is necessary to determine how L-theanine might affect a person&#;s attention and focus.
2. Improved sleep
L-theanine may help people sleep more easily.
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. Increased cognitive performance
In , 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.
However, not all research has found that L-theanine can improve people&#;s cognitive abilities. There is a need for more high-quality research to clarify the effects of this compound on people&#;s mental functions.
5. 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 reduce appetite, which often helps with weight loss.
6. 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 increase the effectiveness of a chemotherapy drug called doxorubicin. It is possible that it makes doxorubicin more effective by increasing the amount of the drug in cancer cells.
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 found naturally in tea leaves. It's considered safe to consume and has few side effects. (1) However, it's important to know what side effects to look for and how to handle them should they occur.
What is L-theanine?
L-theanine is an amino acid commonly found in tea leaves. It's also present in some mushrooms. L-theanine has a calming effect (2) and is often used as a natural remedy for anxiety.
How does L-theanine work?
L-theanine works by increasing GABA, serotonin, and dopamine levels in the brain. (3) These are all neurotransmitters that play a role in mood and emotion. L-theanine also reduces levels of stress hormones like cortisol.
What are the side effects of L-theanine?
The most common side effect of L-theanine is drowsiness. It is not a sedative but can create a sedative-like effect. If you experience any unwanted side effects, stop taking L-theanine and see your doctor.
Other side effects include:
Headache
L-theanine can cause headaches in some people, but the symptoms usually subside within a few days.
Nausea
L-theanine is most likely to cause nausea if taken on an empty stomach. Consider taking your supplement with food to alleviate this.
Diarrhea
L-theanine may cause diarrhea in some people. If you experience this side effect, stop taking L-theanine and see your doctor.
Dizziness
L-theanine can cause dizziness in some people, but this is usually due to taking too high a dose.
Anxiety
While L-theanine is often used to alleviate anxiety, it can increase feelings of anxiety in some people. This is extremely rare but is most likely caused by the changes the L-theanine has on how the brain deals with serotonin and GABA.
Gastric upset/vomiting
It is uncommon to experience gastric upset or vomiting when taking L-theanine, but possible. The usual cause is from taking an excessive dose.
Sources for side effects and adverse reactions can be found here. (4, 5)
How do you take L-theanine?
L-theanine is available in supplements and tea. The safest and most effective way to take L-theanine is in supplement form. You can find L-theanine supplements at most health food stores. The commonly recommended dose is 200-400 mg per day.
You can also get L-theanine from tea. Black and green tea both contain L-theanine. The amount of L-theanine in tea varies depending on the type of tea and how it's brewed. L-theanine is also added to some brands of bottled iced tea.
The recommended dose of L-theanine from tea is 1-3 cups per day. Be sure to read the label to see how much L-theanine is in each cup.
Can small doses of L-theanine have side effects?
Yes. L-theanine is a safe amino acid, but it can still have side effects when taken in doses of any size. If you experience any side effects, stop taking L-theanine and see your doctor.
Most people will not experience any side effects when taking L-theanine, but it's important to be aware of the possible side effects. L-theanine is a safe and effective way to reduce anxiety and promote relaxation. However, as with any supplement, it's important to talk to your doctor before taking L-theanine.
It's also important to know that L-theanine can interact with some medications. L-theanine can increase the effects of sedatives. If you're taking a medication for anxiety or depression, talk to your doctor before taking L-theanine. L-theanine can also interact with blood pressure medications. If you have high blood pressure, talk to your doctor before taking L-theanine.
Does it matter what form of L-theanine I use?
Whether you choose an L-theanine liquid supplement, pills, tea, or use it in any other form, the net result is the same - you are adding L-theanine to your body. The L-theanine will be absorbed and processed the same way, no matter what form it takes. There is no real difference between taking L-theanine as a liquid or a pill. Some people find that L-theanine tea has a milder effect than L-theanine supplements, but there is no substantial difference overall.
How long does L-theanine take to work?
L-theanine is a fast-acting amino acid. You should feel the effects within 30 minutes to 1 hour after taking it. The effects of L-theanine can last up to 8 hours.
Any side effects should show up within this period. If they do, then discontinue L-theanine immediately and consult with your physician.
Is L-theanine safe for long-term use?
Yes. L-theanine is a safe and natural amino acid that can be taken long-term without any adverse effects. (6) However, you must always adhere to the dosage guidelines. Consuming excess amounts of any supplement can be damaging to your health.
This is especially important if you have any preexisting medical conditions or are taking any medication. L-theanine is only considered safe when used by a generally healthy person with no medications that may interact.
Can I take a melatonin - L-theanine combination?
Yes. Melatonin is a hormone that helps regulate sleep. At the same time, L-theanine is an amino acid that has a calming effect and can help the body create serotonin, which is, in turn, converted into melatonin. Taking these two supplements as a melatonin L-theanine combination can help you get a good night's sleep.
L-theanine can potentiate the effects of melatonin. If you're taking L-theanine for anxiety or relaxation, taking it with melatonin may help you sleep better. If you're taking L-theanine for focus or concentration, taking it with melatonin may help you stay awake and alert.
How can these two seemingly opposite effects be possible? Simply, the levels of stress and anxiety you feel will be reduced, which makes it easier to fall asleep should you wish to do so. Your mind won't wander, and you might not experience intrusive thoughts that keep you awake.
In the same way, your ability to concentrate on a task is increased when your mind doesn't wander, and you aren't constantly being distracted by thoughts of other things.
The side effects of melatonin can be drowsiness, dizziness, and headaches. (7) As L-theanine can produce similar side effects, it may not always be immediately clear which supplement is causing them. If you're taking L-theanine and melatonin together, and start experiencing any adverse effects, discontinue both supplements immediately and consult your physician.
Reducing the side effects of L-theanine
One way to reduce the side effects of L-theanine is to start with a lower dosage and gradually increase it over time. This allows your body to adjust to the amino acid and reduces the likelihood of any adverse effects. You can also take L-theanine with food. This will help slow down its absorption into the bloodstream and reduce the likelihood of any side effects.
If you're taking L-theanine for focus or concentration, you can try caffeine supplements. This will help counteract the drowsiness that L-theanine can sometimes cause. However, keep in mind that caffeine has its own side effects.
If you're taking L-theanine for anxiety, you can also try a Valerian supplement. This will help reduce the physical symptoms of anxiety, such as muscle tension and rapid heartbeat.
When you're taking L-theanine to help you sleep, a good option is to choose a supplement with a combination of ingredients designed to promote a healthy sleep cycle. This can help to prevent some of the side effects you might otherwise see when using L-theanine on its own.
Healthycell REM Sleep helps you fall asleep, stay asleep, and wake up feeling refreshed by supporting your body through every stage of sleep. Calming herbal extracts get your body into sleep mode, while nutrients help your body regulate its temperature. If you stay cool at night, you'll experience a better sleep quality, so temperature regulation is highly important for sleep quality.
With deep, lasting sleep that restores your body through the night, you'll wake up feeling refreshed. Sleep hormones are regulated through a blend of natural ingredients, making it easier to achieve REM sleep, critical for feeling rested, and rejuvenated in the morning.
Conclusion
L-theanine is a safe and effective amino acid with few side effects. However, as with any supplement, you should be aware of a few potential side effects. The best way to reduce the likelihood of any adverse effects is to start with a lower dosage and increase it gradually over time. You can also take L-theanine with food or combine it with other supplements to reduce the likelihood of any side effects.
If you experience any L-theanine side effects, stop taking L-theanine and see your doctor. L-theanine is not a medication and should not be taken as a replacement for any medication prescribed by your doctor. L-theanine is a natural supplement that can help improve your health in various ways. When used in combination with other ingredients, L-theanine can have an even greater impact on your health and well-being.
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