L-Theanine: 6 Benefits, Uses, Side Effects, and More

L-theanine may have benefits for depression, sleep, and stress. It has antioxidant and anti-inflammatory properties, as well as regulatory effects on anxiety and the immune system.

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L-theanine is a non-protein amino acid found in the tea plants Camellia sinensis L., from which green and black tea are made. It's the main source of flavor in tea and has a caramel-like taste that reduces the bitter flavor of tea leaves. You can also take L-theanine as a dietary supplement.

1. Can Reduce Stress and Anxiety

Supplementation with 200-400 milligrams of L-theanine per day may reduce stress and anxiety in people exposed to stressful situations. L-theanine acts on the central nervous system. It influences certain pathways and receptors in the brain to reduce stress and anxiety.

L-theanine specifically reduces the release of glutamate. This excitatory neurotransmitter triggers nerve signals. High levels of glutamate can cause hyperactive nerve signals during times of stress and anxiety.

L-theanine increases the release of γ-aminobutyric acid (GABA), an inhibitory neurotransmitter that blocks nerve signals. GABA is thought to regulate anxiety, especially in people with anxiety disorders. L-theanine can also increase dopamine levels to improve mood and increase alpha-frequency brain waves. This pattern of brain activity is associated with relaxation.

2. Has Been Shown To Support Cancer Treatment

Research has shown that L-theanine may enhance the efficacy of doxorubicin. This chemotherapy drug helps treat cancer. Animal studies have found that L-theanine can help more of the drug enter cancer cells and get rid of them. These results are promising, but more research is needed to know if L-theanine has the same effect on human cancer cells.

3. Helps Improve Immune Function

Some evidence suggests that L-theanine can support the immune system. One review noted that L-theanine may reduce the number of upper respiratory infections, such as a cold and the flu. L-theanine has been shown to help immune cells respond to bacteria and viruses, which allows your body to fight off an infection.

4. Supports Restful Sleep

L-theanine may improve sleep quality due to its relaxing effects on the nervous system. A small study examined 30 participants who took 200 milligrams of L-theanine daily for four weeks. The participants had reduced sleep latency, or the time it takes to fall asleep. They also had less sleep disturbance and use of sleep medication compared to those who took a placebo.

A study of 160 people tested the effects of various supplements, including L-theanine, on sleep. Supplementing with 200 milligrams of L-theanine for seven days significantly improved sleep problems like trouble falling and staying asleep.

5. May Boost Cognitive Performance

Some evidence suggests that L-theanine may benefit memory and attention. Supplements can improve the brain's ability to focus and remember information. One study looked at 69 Japanese adults aged 50-69 years old who took 100.6 milligrams of L-theanine. A single dose improved reaction time and working memory on cognitive tests.

L-theanine may protect brain cells from age-related damage and reduce the risk of cognitive disorders like Parkinson's disease. The high content of L-theanine in green tea is thought to lower the risk of dementia.

6. Might Improve Depressive Symptoms

L-theanine may reduce depression symptoms. It can modulate the activity of neurotransmitters like dopamine. A small study found that 250 milligrams of L-theanine for eight weeks significantly reduced symptoms of depression and anxiety.

L-theanine may also positively affect symptoms of other mental health disorders like schizophrenia and schizoaffective disorder. These findings are encouraging, but it's important to discuss supplement use to treat mental health disorders with a healthcare provider.

How To Take

L-theanine is available in several forms, including pills, liquids, capsules, and powders. You can also get L-theanine by drinking certain green or black teas.

You can take L-theanine on its own or in combination with other calming substances. L-theanine is often combined with magnesium. This mineral is thought to help regulate stress.

You may take L-theanine at any time of day. Taking L-theanine in the morning can support a healthy stress response. You might take it at night before bedtime to promote restful sleep.

Dosage 

Dosing of L-theanine for anxiety, sleep, and other health goals varies. Most studies have used doses that range from 100-400 milligrams per day. People have safely used higher doses of L-theanine without adverse side effects.

The amount of L-theanine found in teas may depend on when and where the tea is sourced and how it's brewed. Green, black, white, and oolong teas typically contain about 5-7 milligrams of L-theanine per gram.

Is L-Theanine Safe?

L-theanine has been shown to be safe, even when taken in high doses. It's generally well-tolerated and not associated with health risks or side effects.

L-theanine may not be safe for people who are pregnant or breastfeeding. L-theanine can lower blood pressure levels, so it could be unsafe in people with hypotension (low blood pressure).

Drinking high amounts of caffeinated teas that contain L-theanine may cause side effects like headache, dizziness, and rapid heartbeat. Most people can safely consume about 400 milligrams of caffeine per day.

Potential Drug Interactions

Talk to a healthcare provider before starting a new supplement, especially if you take one or more medications. L-theanine supplements may lower blood pressure. You may want to avoid L-theanine if you take one or more medications to lower blood pressure.

Contact us to discuss your requirements of L-Theanine Powder. Our experienced sales team can help you identify the options that best suit your needs.

Due to its soothing effects, L-theanine may also have an additive effect with some sedative medications. Avoid taking supplements that contain D-theanine. D-theanine may prevent the absorption of L-theanine in the body.

What To Look For

It's important to choose supplements you can easily tolerate. If you have difficulty swallowing pills, you may want to purchase a liquid or powder L-theanine supplement.

Can You Take Too Much?

L-theanine is not known to be toxic and has not been shown to have adverse side effects on health, even when taken in high doses. It's still best to follow the dosage instructions listed on the product.

Drinking more than 400 milligrams of caffeine per day may cause side effects if you are drinking teas that contain L-theanine. One 8-ounce cup of tea may contain 14-60 milligrams of caffeine.

Side Effects of L-Theanine

L-theanine supplements have not been associated with any side effects. Drinking large amounts of caffeinated teas that contain L-theanine can lead to symptoms like:

• Anxiety
• Dehydration
• Dizziness
• Drowsiness

• Fast heart rate
• Headaches
• Insomnia
• Restlessness
• Shakiness
  

A Quick Review

L-theanine is an amino acid concentrated in tea and can be a dietary supplement. It has calming effects on the body and may reduce stress and relieve symptoms of anxiety and depression.

L-theanine supplements are considered safe and are not associated with any side effects. Talking to a healthcare provider before starting a new supplement is important to ensure it's safe and appropriate for you.

This article provides an overview of L-theanine, including its potential benefits and risks and its dosage.

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.

For more information, please visit L-Theanine for Cognitive.