The Benefits of L-Theanine

L-Theanine

L-Theanine (L-Theanine) is an amino acid that promotes relaxation without causing drowsiness. It works by increasing alpha brain waves, which help create a state of calm focus. Commonly found in green tea, L-Theanine enhances mood, reduces stress, and improves attention and cognitive performance, making it a popular supplement for relaxation and focus without sedation.

Key highlights

• Promotes relaxation
• Helps to reduce symptoms of stress and anxiety
• Supports the immune system
• Improves the quality of your sleep
• Enhances focus

Biochemistry Timeline

L-Theanine supplementation typically works quickly, with effects felt within hours and benefits like reduced anxiety, improved focus, and enhanced relaxation noticeable by the end of a week.

What is L-Theanine?

L-Theanine is a botanical amino acid which is not produced by the body, however, that doesn’t stop it from being important for our wellbeing. L-Theanine was discovered as a component of green tea in 1949 and is still known to appear most commonly in green and black tea leaves, as well as some mushroom species. It’s the Theanine, in fact, that provides the unique broth or savoury (umami) taste sensation in some food and teas.

Fun fact: a study of teabags sold in British supermarkets in 2011 found that the teabags containing the most L-theanine per cup were the lower-quality brands containing black tea, with a supermarket brand of black tea having the highest theanine content.

The Amazing Benefits of L-theanine

Memory and Learning

L-Theanine is known to affect important neurotransmitters in the brain such as serotonin and dopamine which impact our state of mind and ability to cope with everyday challenges. Some research has shown that it’s this interaction with these neurotransmitters that can improve memory and learning. In one 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.

When in combination with caffeine, L-Theanine becomes even more of a powerhouse for focus. We don’t blend our Focus supplement with caffeine as such; however, Green Tea is present which offers a gentle addition as L-Theanine naturally contains caffeine.

Blood Pressure Management

L-Theanine has also been shown to reduce blood pressure in stressful situations making the ability to focus more achievable.

Mental Health Benefits

L-Theanine is believed to promote a certain activity in the brain that creates a feeling of relaxation. One of the appealing aspects of L-theanine is that it relaxes without lethargy making it a good choice for people who are looking to improve relaxation during the day without worrying about becoming sleepy and lethargic.

In one study, the effects of L-Theanine improved stress-related symptoms such as anxiety and poor sleep showing the potential of L-theanine to promote mental health in the general population with stress-related ailments.

Immune System Support

Research has shown that L-Theanine may support the body when it is in a state of infection and fighting off illness. It is suggested that taking L-theanine could support the immune system, making common colds or flu less common.

Its potential anti-inflammatory effects are also some of the properties which could also help ward off illness.

Sleep Quality

With its ability to increase relaxation and lower stress and anxiety, L-theanine can promote restful sleep and improve its quality. Its role in improving sleep is thought to be because of how it works with neurotransmitters in the brain. Its capability to reduce resting heart rate rather than acting as a sedative also promotes relaxation assisting with dropping off at the end of the day.

In one study, 30 healthy adults were given either 200 mg of L-theanine or a placebo. The participants taking L-Theanine took less time to fall asleep, had fewer sleep disturbances, and took fewer sleep medications, compared to the control group.

Some research has suggested that L-Theanine can improve sleep disturbances specifically in boys with ADHD.

Summary

L-Theanine is an amino acid found in tea that promotes relaxation without drowsiness by increasing alpha brain waves. It enhances mood, reduces stress, and improves focus and cognitive performance. Benefits are often felt within hours, with more pronounced effects—like reduced anxiety and improved sleep quality—after about a week of regular use. L-Theanine influences neurotransmitters such as GABA, dopamine, and serotonin, contributing to its calming effects. It may also support the immune system and improve overall well-being. Common dosages range from 100 mg to 400 mg daily, and it is generally considered safe with few side effects.

FAQs

How does L-Theanine work? L-Theanine increases levels of neurotransmitters like GABA, dopamine, and serotonin, promoting relaxation and reducing anxiety while improving focus.

Can L-Theanine help with sleep? While L-Theanine promotes relaxation, it is not a sedative. It may improve sleep quality but is best used in conjunction with other sleep-promoting practices.

What is the recommended dosage of L-Theanine? Common dosages range from 100 mg to 400 mg per day, depending on individual needs and goals. Consult a healthcare provider for personalized advice.

Research:

1. Nathan, P. J., Lu, K., Gray, M., & Oliver, C. (2006). The neuropharmacology of L-theanine(N-ethyl-L-glutamine): a possible neuroprotective and cognitive enhancing agent. Journal of herbal pharmacotherapy, 6(2), 21–30.
2. Ritsner, M. S., Miodownik, C., Ratner, Y., Shleifer, T., Mar, M., Pintov, L., & Lerner, V. (2011). L-theanine relieves positive, activation, and anxiety symptoms in patients with schizophrenia and schizoaffective disorder: an 8-week, randomized, double-blind, placebo-controlled, 2-center study. The Journal of clinical psychiatry, 72(1), 34–42.
3. Kimura, K., Ozeki, M., Juneja, L. R., & Ohira, H. (2007). L-Theanine reduces psychological and physiological stress responses. Biological psychology, 74(1), 39–45.
4. Hidese, S., Ogawa, S., Ota, M., Ishida, I., Yasukawa, Z., Ozeki, M., & Kunugi, H. (2019). Effects of L-Theanine Administration on Stress-Related Symptoms and Cognitive Functions in Healthy Adults: A Randomized Controlled Trial. Nutrients, 11(10), 2362.
5. Foxe, J. J., Morie, K. P., Laud, P. J., Rowson, M. J., de Bruin, E. A., & Kelly, S. P. (2012). Assessing the effects of caffeine and theanine on the maintenance of vigilance during a sustained attention task. Neuropharmacology, 62(7), 2320–2327.
6. Hidese, S., Ota, M., Wakabayashi, C., Noda, T., Ozawa, H., Okubo, T., & Kunugi, H. (2017). Effects of chronic l-theanine administration in patients with major depressive disorder: an open-label study. Acta neuropsychiatrica, 29(2), 72–79.
7. Yoto, A., Motoki, M., Murao, S., & Yokogoshi, H. (2012). Effects of L-theanine or caffeine intake on changes in blood pressure under physical and psychological stresses. Journal of physiological anthropology, 31(1), 28.
8. Lu, K., Gray, M, A., Oliver, C., Liley, D, T., Harrison, B, J., Bartholomeusz, C, F., Phan, K, L., & Nathan, P, J. (2004). The acute effects of L-theanine in comparison with alprazolam on anticipatory anxiety in humans. Human Psychopharmacology: Clinical and Experimental, 19 (7), 457-465.
9. Juneja, L, R., Chu, D-C., Okubo, T., Nagato, Y., & Yokogoshi, H. (1999). L-theanine—a unique amino acid of green tea and its relaxation effect in humans. Trends in Food Science & Technology, 10 (6-7), 199-204.
10. Kelly, S. P., Gomez-Ramirez, M., Montesi, J. L., & Foxe, J. J. (2008). L-theanine and caffeine in combination affect human cognition as evidenced by oscillatory alpha-band activity and attention task performance. The Journal of nutrition, 138(8), 1572S–1577S.
11. Lyon, M, R., Kapoor, M., & Juneja, L, R. (2011). The effects of L-theanine (Suntheanine®) on objective sleep quality in boys with attention deficit hyperactivity disorder (ADHD): A randomized, double-blind, placebo-controlled clinical trial. Alternative Medicine Review: a Journal of Clinical Therapeutic, 16 (4), 348-354.
12. Giesbrecht, T., Rycroft, J. A., Rowson, M. J., & De Bruin, E. A. (2010). The combination of L-theanine and caffeine improves cognitive performance and increases subjective alertness. Nutritional Neuroscience, 13(6), 283–290.
13. Williams, J., Kellett, J., Roach, P, D., McKune, A., Mellor, D., Thomas, J., & Naumovski N. (2016). L-Theanine as a Functional Food Additive: Its Role in Disease Prevention and Health Promotion. Beverages, 2 (2), 13.