L-Theanine
Do you know about L-theanine? It is a humble amino acid in tea leaves that offers many health benefits. This natural compound helps manage stress and support mental focus. It also can provide a calming effect on your mind. As a supplement, it is perfect for when you want to be clear minded without feeling drowsy. And it doesn’t give you the jitters like caffeine.
But how exactly does L-theanine work? What does science say about its benefits? Let’s take a look at what L-theanine does and if it could be a natural energy supplement you want to try.
What Is L-Theanine?
L-theanine is an amino acid found in tea leaves (particularly green tea) and in some mushrooms. It gives tea an earthy umami flavor.[1]
Like other amino acids, L-theanine builds proteins and serves as a neurotransmitter precursor. It also has unique effects on your mental and physical health.
L-Theanine Benefits
Stress Management
L-theanine increases neurotransmitters like serotonin and dopamine. This supports relaxation and reduces anxiety. It enhances alpha brain wave activity, which gives you that feeling of calm alertness.[2] And finally, L-theanine can lower cortisol levels. Cortisol is the stress hormone, so lowering it could help manage stress.[3]
Lowers Blood Pressure
L-theanine promotes the production of nitric oxide. Nitric oxide dilates blood vessels and improves circulation. This process decreases blood pressure. By calming your body’s stress responses, L-theanine helps maintain more stable and healthier blood pressure levels.[4]
Immune Support
L-theanine supports your immune system by boosting the activity of gamma delta T cells.[5] These cells are essential for the body’s first line of defense against pathogens. This amino acid also promotes the production of soothing cytokines. They help regulate immune responses and offer soothing properties.[6]
Weight Management
By managing your stress response, L-theanine can help prevent stress eating. This can mean fewer calories. It can also improve your sleep quality, which may support better metabolism and energy balance. Both are necessary for effective weight management.[7]
The Science-Backed Benefits of L-Theanine
L-theanine could help manage stress and related cognitive impairments in the general population.[8] In a four-week study, participants received 200 milligrams of L-theanine daily. They experienced reductions in sleep disturbances, sleep latency and the use of sleep medications. They enjoyed better sleep compared to those taking a placebo. The study also showed that L-theanine improved cognitive functions like speaking and thinking.
Another study showed how L-theanine and Vitamin B6 supplements can help manage tics and related disorders.[9] Children and teenagers with Tourette’s syndrome and chronic tic disorders took the supplement. They showed improved neuropsychological outcomes compared to psychoeducation alone. More research is needed. But the findings suggest that L-theanine could help manage tics and co-occurring disorders in young people.
Finally, L-theanine and caffeine could enhance sports performance and cognitive function.[10] A scientific study looked at the effects of L-theanine and caffeine. It studied their effect on the shooting and thinking of elite curling athletes. The findings showed that taking L-theanine and caffeine improved shooting accuracy. This was across various shot styles. It also improved cognitive reaction times. This was versus single supplement use or placebo. Athletes achieved the best shooting scores and had faster reaction times when they took both supplements.
The Bulletproof Approach to L-Theanine
At Bulletproof, we emphasize optimizing your diet with nutrient-dense foods and strategic supplementation. Everyone is different, so tailor your wellness strategy to your individual needs. Take a look at our guide to supplements to explore options that could work for you.
L-theanine can be a valuable tool in your wellness stack. It can help you deal with daily stress and improve your concentration. It also supports cognitive function. Follow a nutrient-rich diet and supplement with L-theanine to fill the gaps for optimal performance.
Spotlight on L-Theanine
L-theanine’s benefits for mental and physical health make it a popular supplement. It can be a natural way to manage stress and support cognitive function.
If you’re curious about the benefits of L-theanine, sleep gummies are a great way to go. They support a restful night’s sleep with melatonin, L-theanine and GABA. These ingredients work together to enhance relaxation and improve your sleep quality. This helps ensure you wake feeling refreshed. They are ideal if you’re looking for a sugar-free natural sleep aid.
There are many supplements for stress, but they are not all created equal. We go above and beyond in our supplement testing standards.
Our Supplement Testing Standards
We uphold strict standards for supplement testing. We do this to ensure every product meets the highest quality criteria. We select scientifically backed ingredients. Then, we confirm that they are clean and free from GMOs, soy, gluten and artificial fillers.
We test for ingredient identity, purity, strength and composition. These tests are conducted by accredited third-party labs. This meticulous approach guarantees that our supplements follow FDA regulations. It also ensures they deliver the promised health benefits effectively and safely. We empower you with products that support your individual wellness goals. You can be sure your Bulletproof products are backed by uncompromising quality and reliability.
Learn More About L-Theanine
L-Theanine Recipes
L-Theanine Articles
Unlock the Health Secrets of Tea
What are the Benefits of Green Tea?
The Bulletproof Guide to Supplements
L-Theanine Products
FAQs
The dose of L-theanine for managing anxiety is around 200 to 400 milligrams per day. In studies, this dosage increased relaxation and reduced stress without causing drowsiness.[11] Consider your individual response to L-theanine. Your optimal dose can vary based on personal sensitivity and the severity of anxiety symptoms. Speak to your healthcare provider for your recommended dose.
When paired with caffeine, L-Theanine offers promising benefits for those with ADHD. Specifically, this combination supports short-term attention and cognition. It can also reduce mind-wandering and supports inhibitory control. Research on Japanese adults ages 50 to 69 showed support for mild acute stress and productivity.[12] The findings suggest that L-theanine and caffeine can enhance cognitive functions. They could also help manage hyperactivity. More research is essential to understand these benefits and potential limitations.
When paired with caffeine, L-Theanine offers promising benefits for those with ADHD. Specifically, this combination supports short-term attention and cognition. It can also reduce mind-wandering and supports inhibitory control. Research on Japanese adults ages 50 to 69 showed support for mild acute stress and productivity.[13] The findings suggest that L-theanine and caffeine can enhance cognitive functions. They could also help manage hyperactivity. More research is essential to understand these benefits and potential limitations.
The ideal L-theanine dosage varies depends on its intended use. Most studies suggest a range of 100 to 400 milligrams per day for cognitive and mood benefits.[14] For reducing stress and supporting relaxation, doses at the higher end, around 200 to 400 milligrams, are typical.[15] Start with a lower dose to gauge your individual response and adjust as needed. You may find that as little as 50 to 100 milligrams per day may help when combined with caffeine to enhance focus without increasing anxiety.
Caffeine and L-theanine are both found in tea. They interact in a way that affects both brain blood flow and behavior. A study[16] tested these substances in people who consume caffeine and those who do not. It was found that caffeine can improve attention and mood by changing blood flow in the brain. However, when L-theanine was added to caffeine, it reduced some of the strong effects of caffeine. One such effect was caffeine’s ability to constrict blood vessels.
L-theanine is generally well-tolerated and considered safe for most people. Some individuals may experience mild side effects at higher doses. These side effects could include headaches.[17] L-theanine may interact with stimulant medications by increasing their effects.[18] As with any supplement, consult a healthcare provider before starting L-theanine. This is especially important if you are taking other medications or have underlying health conditions.
It depends on what you want to use L-theanine to treat. To support general relaxation and stress reduction, doses range from 100 to 200 milligrams. To enhance cognitive performance, a dosage around 100 milligrams can work when combined with caffeine. Some people may take up to 400 milligrams per day without adverse effects. This depends on individual tolerance and response. Start with a lower dose to assess how your body reacts before increasing the amount. Always consult a healthcare provider before starting any new supplement regimen.
Yes, L-theanine should be safe to take every day. It is an amino acid in tea. Regular daily dosages range from 100 to 400 milligrams without adverse effects. Consult a healthcare provider before starting regular use. This is especially important if you have underlying health conditions or take other medications.
L-theanine begins to take effect within 40 to 60 minutes of ingestion.[19] The speed at which you may notice its effects depends on your individual metabolism. It also depends on whether you take L-theanine on an empty stomach or with food. The effects of L-theanine, such as support for relaxation and focus, can last several hours. For most people, these effects are subtle but noticeable.