How to Choose L-Theanine for Nootropic?
L-Theanine - Nootropics Expert
L-Theanine (r-glutamylethylamide) is a non-dietary amino acid found in green tea (camellia sinensis), and the mushroom Xerocomus badius. Structurally, L-Theanine is similar to the neurotransmitters l-glutamate and l-glutamine.
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L-Theanine easily crosses the blood-brain barrier. And taken as a supplement or by drinking green tea, reaches your brain within 30-45 minutes.
L-Theanine can lower blood pressure, rejuvenate and relax you, boost your ability to think, improve focus and change your mood. L-Theanine balances brain chemistry and improves cognitive health.
L-Theanine helps:
- Brain Waves. L-Theanine boosts alpha brain waves (8-12Hz) promoting alert relaxation.[i] And theta brain waves associated with creativity and relief from trauma.
- Neurotransmitters. L-Theanine increases GABA, serotonin and dopamine levels in your brain. Producing an energizing and calming effect. And improving cognition and memory.
- Neuroprotection. L-Theanine is an agonist of NMDA receptors and can inhibit synaptic release of glutamate. Protecting your brain from over-stimulation caused by glutamate, and possible glutamate toxicity.
Overview
L-Theanine (r-glutamylethylamide) is a non-dietary amino acid found in tea. And especially high levels in green tea (camellia sinensis). L-Theanine was first isolated from green tea in Japan by Sakato in .
As an analogue of glutamate and glutamine, it's hydrolyzed in your intestine and liver into l-glutamate and ethylamine. And easily crosses your blood-brain barrier.
L-Theanine is one of the very few nootropics known to modulate brain waves. It affects alpha brain waves which are associated with relaxation. Providing an alert calmness, L-Theanine helps in promoting super-learning, flow states and joy.
L-Theanine boosts the neurotransmitters serotonin, dopamine and GABA in your brain. As well as increasing Brain-Derived Neurotrophic Factor (BDNF) and Nerve Growth Factor (NGF).[ii]
L-Theanine is known for helping to relieve stress, improve cognition, boost mood and cognitive function.
How does L-Theanine work in the Brain?
L-Theanine boosts brain health and function in several ways. But two in particular stand out.
- L-Theanine reduces physical and mental stress. L- Theanine helps increase alpha brain waves which are associated with mental relaxation and concentration.
One study in South Korea worked with 20 healthy male volunteers aged 18 ' 30 years. One group was given L-Theanine tablets, and the other group a placebo daily for 7 days.
Brain waves were measured 40 minutes after administration of the tablets. The researchers analyzed alpha wave power values. And concluded that L-Theanine tablets promoted the release of alpha brain waves related to mental relaxation and concentration.[iii]
In May , researchers at Simon Fraser University in Canada developed a technology to clinically measure brain wave patterns. With this technology, we're now able to detect cognitive dysfunction before it happens. Imagine the implications of this new technology when applied to the nootropics world.[iv]
- L-Theanine increases neurotransmitters. Research shows that L-Theanine increases dopamine, serotonin, and GABA in your brain.[v] And it reduces the excitatory neurotransmitter glutamate which is associated with stress, tension and agitation.[vi]
A study done in Japan worked with 12 people who underwent 4 separate trials. One in which they took L-Theanine at the start of the experiment. One in which they took it half-way through. And two control trials in which they took either a placebo or nothing.
The results showed that L-Theanine resulted in a reduction in heart rate and s-IgA associated with acute stress. The researchers concluded that L-Theanine could cause anti-stress effects via the inhibition of cortical neuron excitation.[vii]
How things go bad:
As we get older, our brain chemistry and energy metabolism changes.
' Neurotransmitter levels decline
' Glutamate levels increase
' Stress levels increase
' Long-term memory and mood decline
' Quality of sleep declines
All of these changes can happen at any age once we reach adulthood. And are contributing factors to the neurodegenerative diseases of aging, and quality of life.
L-Theanine benefits
L-Theanine energizes without draining, calms without putting you to sleep, and motivates without causing a jagged edge.
Tea (as a source of L-Theanine) can have as much caffeine as some coffees. And yet doesn't exert the same 'speedy' effect. And the reason is the ingredient L-Theanine.
You can actually see L-Theanine's effect in your brain using an EEG. Brain waves are smoothed out rather than flattened out.[viii] So your body is relaxed, your mind is calmed, but you don't get sleepy. And L-Theanine, once it crosses the blood-brain barrier, raises levels of serotonin and dopamine.[ix]
L-Theanine even improves your quality of sleep. Researchers in Japan gave volunteers 200 mg of L-Theanine daily and recorded their sleep patterns. Sleep quality, recovery from exhaustion, and feeling refreshed were all enhanced by L-Theanine.[x]
And L-Theanine puts you in a better mood. Once it crosses your blood-brain barrier, L-Theanine changes levels of amino acids affecting serotonin, dopamine, and GABA. Having a modulating effect on mood.[xi]
How does L-Theanine feel?
Your unique neurochemistry including neurotransmitters, brain waves, brain structure and even regional brain activity will influence your response to L-Theanine.
Most neurohackers report a calming effect within 30 ' 45 minutes of taking L-Theanine. Cognition gets a boost, and energy levels rise without the jitteriness caused by stimulants like caffeine.
Some report L-Theanine has stopped their anxiety and panic attacks. Just don't combine it with anti-anxiety meds like Xanax.
Most report an overall improvement in the sense of well-being and quality of life. And nearly all remark on better quality sleep.
L-Theanine Clinical Research
Green Tea reduces incidence of stroke
Research has found that if L-Theanine is present in the body at the time stroke occurs, brain damage will be significantly reduced.
In this monster study done in China, researchers selected 14,212 subjects from 12 provinces. Ages ranged from 35 ' 60 years old. The study looked at tea drinking status, dose and type of teas.
This study concluded there was a 40% decreased risk of stroke in those who drank green, black or jasmine teas.[xii]
L-Theanine improves memory
In this double-blind, placebo-controlled study, the effect of L-Theanine on memory and attention was investigated.
91 subjects with mild cognitive impairment were enrolled in this study. One group received 1,680 mg of L-Theanine daily for 16 weeks. And the control group received a placebo.
The study concluded that L-Theanine increased brain Theta waves associated with cognitive alertness and creativity. And there were improvements in memory. The results of this study suggested that L-Theanine has potential as an intervention for cognitive improvement.[xiii]
And that is an understatement by any stretch. People spend years meditating. With the goal of reaching consistent access to brain wave states like Theta. In this trial, they did it with a dose of L-Theanine. The same type of dose you could get with a few cups of quality green tea.
L-Theanine reduces stress
Considerable research has been dedicated to L-Theanine and its benefits to stress reduction in both animal and human studies. And we have ample documentation that corticosterone and stress exert negative effects on memory.[xiv]
Corticosteroids which are secreted after stress, have a profound impact on long-term potentiation and memory formation.[xv]
In this animal study, rats were fed water containing L-Theanine for 3 weeks and put through some stress inducing exercise. The researchers found that corticosterone levels were lower in the rats who used L-Theanine compared to those who had none.
In fact, stress had no effect on the animals who were fed L-Theanine. Memory was not affected. The researchers concluded that L-Theanine modified corticosterone secretion. And L-Theanine is a strong preventive measure in preventing memory loss otherwise induced by stress.[xvi]
L-Theanine Recommended Dosage
Recommended dosage of L-Theanine is 100 ' 400 mg once or twice per day. With a maximum of 1,200 mg per day according to the Cleveland Clinic.[xvii]
L-Theanine is water soluble so you can take it with water.
Labels on quality green tea often only display the amount of green tea leaf available in each bag in milligrams (mg). But not its L-Theanine content. Green tea that's steeped correctly will offer 1-2% L-Theanine per cup. So 1,500 mg of green tea leaf would be about 30 mg. of L-Theanine (at 2%).
We often say that YMMV, and this is especially applicable to L-Theanine. Find out what works best for you. Start at a lower dose like 100 mg. And work your way up until you achieve the effects you're looking for.
L-Theanine Side Effects
L-Theanine is a naturally occurring amino acid found in plants like tea or one species of mushroom. So it's considered non-toxic and very safe.
Theanine seems to decrease blood pressure. So if you're on meds for high blood pressure, use L-Theanine with caution. Your blood pressure could go too low.
Type of L-Theanine to Buy
L-Theanine is available in green, black and white teas. Green tea contains the most L-Theanine.
A great side benefit for neurohackers is green tea also contains caffeine. A cup of good quality green tea has less caffeine than a cup of coffee. About 10 mg less.
L-Theanine + Caffeine stack
One study done at Unilever in the UK looked at the combined effects of L-Theanine and caffeine on cognitive performance and mood. They compared 50 mg of caffeine with and without 100 mg of L-Theanine.
The research team had 27 volunteers participate. And based measurements on word recognition, rapid visual information processing, critical flicker fusion threshold, attentions switching and mood.
Performance was measured at the beginning, and again 60 minutes and 90 minutes after consumption. Separated by a 7-day washout period.
Caffeine improved alertness at 60 mins. And accuracy on attention-switching at 90 mins. The L-Theanine and caffeine combination improved both speed and accuracy, and reduced susceptibility to distracting information on the memory task.
The research team concluded that, 'L-Theanine and caffeine in combination are beneficial for improving performance on cognitively demanding tasks'.[xviii]
And for an added bonus, L-Theanine takes the jittery-edge off of caffeine consumption.
The best pre-formulated caffeine + L-Theanine stack I've tried, and use is the new Performance Lab® Caffeine 2. It contains Natural Caffeine (from Coffea Robusta seeds) 50 mg, L-Theanine 100 mg, L-Tyrosine 250 mg, with a balanced NutriGenesis® B-Complex. For alert clean energy without the jitters.
L-Theanine from green tea
Extracting the optimal amount of L-Theanine from green tea is both art and science.
Researchers at the University of Newcastle in Australia set out to determine optimal conditions for water extraction of L-Theanine from green tea. They examined 4 different extraction methods. And learned that temperature, extraction time, ratio of water-to-tea and tea particle size had significant impacts on extraction yield of L-Theanine from green tea.
They concluded, 'The optimal conditions for extracting theanine from green tea using water were found to be extraction at 80 °C for 30 min with a water-to-tea ratio of 20:1 mL/g and a tea particle size of 0.5-1 mm.' [xix]
So to get the most nootropic value when using green tea as your L-Theanine source ' follow the directions. Just sayin''
L-Theanine Supplements
L-Theanine is available in capsule or tablet form from several supplement manufacturers. Japanese company Taiyo is the oldest and most established company in the green tea supplement industry. Taiyo developed and patented a method for L-Theanine extraction from green tea called 'Suntheanine®'.
Suntheanine can be found in some of higher quality pre-formulated nootropic stacks. For example, Mind Lab Pro® contains 11 brain enhancing nootropic compounds including Suntheanine.
Research has shown that some supplement makers using their own extraction method for L-Theanine, contain more than just the 'L' form of Theanine. Turns out if it's not done exactly right, you end up with a 'D' form of Theanine.
D-Theanine may have a very different action in your body than L-Theanine. We're not saying it's dangerous. You just may not get all the benefit of pure L-Theanine.
So read the labels and reviews by people who have tried the product.
I recommend Mind Lab Pro because it uses Suntheanine. And addresses all aspects of anxiety resistance, memory and cognitive enhancement, stabilizes mood, brain repair, and maintenance.
This premium nootropic stack is designed to affect neurotransmitters, cognitive energy, brain waves, neuroprotection, and regeneration. See my Mind Lab Pro review for a detailed report.
What are nootropics, and which ones to choose? - Nucleus Genomics
Nootropics, also known as smart drugs, are substances used to enhance cognitive functions like thinking, learning, and memory. Because of these effects, many use them to boost their academic or work performance.
While the existing evidence is promising, nootropics are still a largely unexplored subject. Science has yet to answer many questions about them, such as exactly how they work and whether they're safe or effective for non-medical applications.
To provide some clarity, we've reviewed the existing literature and expert opinions to summarize the information in this guide. You'll learn what nootropics are, what benefits and limitations they come with, and whether you can buy them legally. We'll introduce you to nootropics that are the most effective so far.
Bonus: You'll also discover Nucleus , a DNA platform that can be useful to you if you want to build a nootropics stack based on personalized genetic insights.
Nootropics: A closer look into cognitive enhancers
Nootropics is a broad and varied category of drugs. While nootropics include both natural and synthetic substances, most of them are of natural origin and come in the form of dietary supplements and herbal extracts. Many of them, such as caffeine and L-theanine, are highly widespread and come from common food and drinks.
Synthetic or semi-synthetic nootropics, however, require prescriptions ' examples include:
Adderall, a stimulant used to treat ADHD
Axura, an anti-dementia drug used to treat Alzheimer's disease
What are the effects of nootropics?
While natural nootropics are usually well-tolerated as they typically cause rare and mild side effects, they usually require extended use to produce results. This is because they need time to penetrate the blood-brain barrier to affect the brain's metabolism and achieve stable changes.
While prescription nootropics usually affect neurotransmitter activity directly, natural nootropics tend to improve the brain's glucose and oxygen supply and protect it from neurotoxicity.
Because of that, the reported benefits of nootropics include the improvement of:
Memory and learning
Attention and concentration
Creativity
Alertness
Source: Monstera Production
Are nootropics legal?
In general, nootropics are legal. Natural nootropics, which are considered dietary supplements, are sold over-the-counter (OTC) and don't require FDA approval. On the other hand, the nootropics that contain controlled substances, such as Adderall, are FDA-approved and can only be used with a prescription from a licensed doctor.
That's not the case everywhere, though. For example, racetam, a synthetic nootropic sold over the counter in the U.S., requires a prescription in some countries.
Bonus read: We've reviewed some of the most popular brands selling nootropics:
If you are looking for more details, kindly visit L-Theanine for Nootropic.
Thesis nootropics
Limitless Life Nootropics
CosmicNootropic
Onnit nootropics
Do nootropics really work?
Nootropics are widespread, and many individuals, including experts, believe in their potential. Still, there's limited scientific evidence to prove the effectiveness of OTC nootropics in healthy individuals. It's also unclear:
How they work exactly
How safe they are
What their long-term effects are
What nootropics should not be mixed
One of the problems with interpreting nootropics' effects is the lack of a deeper understanding of the brain itself. Many individuals who reported seeing benefits from nootropics may essentially be experiencing a placebo effect. This is because taking a drug with perceived benefits may boost your confidence and make you more prone to sensing improvements.
Source: Pixabay
Why you should be careful when using nootropics
If you believe you'd benefit from a nootropic, consult your healthcare provider first, even about using OTC supplements. Everyone is different ' what works for a friend may not work for you and could even lead to adverse reactions. An expert can help you find the best options for your specific case and avoid any negative condition- or drug-to-drug interactions.
When it comes to OTC nootropics, keep in mind that the FDA doesn't regulate them the way it does prescription drugs, so some products may still contain harmful substances. For example, one study found that some rhodiola products contained contaminants and other ingredients that weren't listed on the label, which raises concerns about the product's safety and the seller's transparency. That's why it's essential to buy from reputable brands only and discontinue use if you notice any negative effects.
Lastly, remember that nootropics can't replace healthy habits. Your priorities should be high-quality sleep, a nutrient-rich diet, regular physical activity, and mental health management. Nootropics may only serve as a bonus.
Breaking down the 10 best nootropics
Some types of nootropics have emerged as more effective and safe than others despite the lack of extensive research. We've reviewed the existing options and created a list of nootropics that preliminary studies have found promising. Here's a quick overview before we tackle each nootropic individually:
1. Caffeine
The most popular psychoactive substance in the world, caffeine is a stimulant that can make you feel more awake, alert, and energetic. It works by blocking the receptors of adenosine, a chemical that makes you sleepy.
You can get caffeine from coffee, tea, cocoa, and energy drinks. It also exists in pill form, but experts recommend against this method as it's easier to overdo it, leading to side effects like:
Insomnia
Irritability and restlessness
Twitches or tremors
Stomach problems
Heartburn and tachycardia
Seizures
2. L-theanine
L-theanine is an amino acid you can get by drinking green tea, though it also exists as a supplement. Studies indicate that L-theanine can enhance attention and alertness but also has relaxing effects. The supposed mechanism of action is that L-theanine modulates the effects of neurotransmitters glutamate, dopamine, and serotonin.
As L-theanine may negate some of the jitteriness that caffeine induces, it's a common choice to combine these two nootropics. Still, watch your intake as some teas, such as green tea, also contain caffeine.
Source: Andrea Piacquadio
3. Creatine
Another amino acid, creatine, is a common supplement in bodybuilders' diets due to its muscle growth-promoting effects. Creatine works by converting stored energy into adenosine triphosphate, a molecule that fuels cells. Studies suggest it can also be beneficial for:
Cognitive processing
Brain function
Recovery from trauma
Short-term memory
Reasoning skills
Scientists recommend creatine in its monohydrate form, as it's the most researched type and is safe to consume. However, the optimal dosage is still unknown, though many sources suggest 5 g per day.
4. Bacopa monnieri
Bacopa monnieri, also called Brahmi and water hyssop, is a key plant in Indian Ayurvedic medicine. Research indicates that bacopa has many effects and potential benefits, including improved cognitive performance and anti-inflammatory and antioxidant effects. Some sources even claim that it can improve the growth of dendrites ' nerve cell branches that receive signals from other nerve cells and enable communication.
You can find bacopa in many forms, such as crude herb, tincture, capsules, or powder that you can mix with drinks. Most sources agree that it takes weeks to notice results, though they don't agree on the exact number.
Keep in mind that while bacopa is well-tolerated, some individuals may experience digestive issues.
Source: Nataliya Vaitkevich
5. Rhodiola rosea
Rhodiola is an adaptogen and nootropic that comes from the Rhodiola rosea plant root in the form of an extract. Research on this substance still has a long way to go as we don't know how it interacts with the brain and what the optimal dosage is.
That said, the results studied so far are promising. Rhodiola was shown to have neuroprotective properties and improve anxiety, depression, stress symptoms, and overall mood.
6. Panax ginseng
Panax ginseng is an ancient plant whose root is said to have nootropic effects. You can get it ready-made in capsule form or buy it fresh or dried and then prepare it as tea or tincture. Studies, although limited, suggest that ginseng has a wide range of benefits. It may:
Have anti-inflammatory and neuroprotective properties
Contribute to cardiovascular health
Boost brain function, especially memory
Reduce stress and fatigue and improve resilience
Some papers also suggest that combining Panax ginseng with Ginkgo biloba could be beneficial for memory and the cardiovascular system.
One notable aspect of ginseng is that a single dose is usually effective. That said, it may not be suitable for long-term use as the effects seem to lessen as the body adapts to the substance.
It's also important to know that large doses may lead to insomnia, restlessness, high blood pressure, and headaches.
Source: whaltns17
7. Ginkgo biloba
A Chinese native plant, Ginkgo biloba, usually comes in the form of tinctures or capsules. Some sources claim it may improve memory and information processing speed and decrease cortisol levels during stressful tasks. This is why doctors often prescribe the supplement to individuals suffering from neurological conditions.
Still, contradictory findings also exist, and we need more research to confirm these effects and identify ginkgo's exact mechanism of action.
If you're interested in trying ginkgo, keep in mind that ginkgo can interact with blood thinning medication. Also, be careful about the frequency of intake and dosage as excessive use of ginkgo may lead to stomach irritation and headaches.
8. Ashwagandha
Withania somnifera, more commonly known as ashwagandha, is another staple in Ayurvedic medicine. It exists in many forms, though the most common are powder and capsules.
Ashwagandha is said to have numerous positive effects on cognition and mental health. For example, the first clinical study on ashwagandha in found that taking the supplement daily for 90 days improved participants' focus, memory, and sleep quality and safely reduced their stress levels.
That said, we need more and larger studies to confirm ashwagandha's efficacy and safety for long-term use and across different doses.
Source: myHerb
9. NAD
NAD , short for nicotinamide adenine dinucleotide, is a substance that helps your body produce energy and supports various other cellular functions. As we age, the brain's energy metabolism declines, leading to cell death, cognitive impairment, and diseases such as Alzheimer's. Animal studies suggest that restoring NAD levels may improve cognitive function.
Since your body can't absorb NAD directly, you can increase the levels by taking one of the precursors, such as NR, NMN, or NADH ' the liposomal forms of NAD supplements, which are faster and more efficient in absorption.
10. Omega-3
Omega-3 is a fatty acid you can get by eating fish, seafood, nuts, seeds, and some plant oils. This substance is best-known for its benefits on the cardiovascular system, though its effects on brain health are also highly promising. Omega-3 can allegedly increase blood flow in the brain, improve memory and attention, and prevent or slow cognitive decline.
Omega-3's three main types include:
DHA
EPA
ALA
DHA and EPA, found in salmon, mackerel, and other fish, are the most researched and shown to have the strongest health benefits of the three.
ALA is a fatty acid you can get from plant oils such as flaxseed and canola oil. Your body can convert ALA into EPA and DHA, but only in small amounts, which is why it's not as efficient in increasing your omega-3 levels.
Source: stevepb
Final thoughts: Take nootropics with care
If you're curious to try these or any other nootropics, make sure to do so with caution. Even if a nootropic has shown immense promise in trials, it may have different effects on you due to factors like:
Physiological differences
Product potency and consistency
Dosage
Interactions with other supplements and drugs
It's best to consult your healthcare provider first, start with a small dose, and pay close attention to any changes in your body.
That said, taking supplements without a prior understanding of your body, mind, and their specific needs won't take you anywhere. Currently, the only truly accurate and comprehensive way to do that is by analyzing your DNA ' which predetermines your cognitive traits and risks of developing certain mental conditions and neurological diseases, such as Alzheimer's.
Nucleus Premium , a physician-approved, clinical-grade DNA test, can analyze your DNA using the latest whole-genome sequencing technology from simple cheek swabs. The platform will then consider your lifestyle factors to provide detailed, actionable genetic reports with 99.9% accuracy.
This knowledge will give you a solid foundation for choosing the right nootropics and supplements, diet, and daily habits to stay healthy and sharp.
Discover your unique genetic composition with Nucleus
Nucleus is an all-in-one DNA platform that allows you to get to know your body like never before. By reading nearly all of your 6 billion DNA data points, Nucleus can accurately assess how your genes predispose you to different conditions and traits. Additionally, it considers non-genetic factors, such as your lifestyle choices, to provide a personalized assessment.
Through Nucleus' easy-to-understand reports, you can evaluate your risk scores for over 170 conditions , including:
Mental health conditions like anxiety and depression
Neurological conditions like Alzheimer's and Parkinson's
Focus and energy-related conditions like ADHD and migraine
You'll also get reports for traits such as intelligence and longevity. These key insights can be valuable in shaping your lifestyle habits, including your diet and supplementation.
Nucleus offers physician-approved tests and can connect you with a genetic counselor for further insights through its partner, SteadyMD. As a fully regulated, HIPAA-compliant platform, Nucleus collaborates with certified U.S. labs and is dedicated to ensuring privacy, quality, and accuracy.
Nucleus Premium: Simple, affordable, and accessible
Although most whole-genome tests cost thousands, Nucleus Premium is one of the most affordable DNA analysis platforms. It offers complete services for only $399 and accepts HSA and FSA. This plan comes with all available health and trait reports. You can also choose to get updates as new information emerges.
The testing process is easy and takes minutes. All you have to do is swab your cheeks and mail back the samples. You'll get your results online in six to eight weeks.
If you're ready to order your Nucleus test, take these steps:
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