Table of Contents
Where It Comes From
Green tea leaves (Camellia sinensis) primarily contain L-theanine, a naturally occurring amino acid. Japanese scientists discovered it in the mid-twentieth century, noting its brain-calming properties without causing drowsiness. L-Theanine can also be found in small amounts in black tea and certain types of mushrooms. It is often consumed as part of tea, but it is also available as a supplement for people wishing to reap the cognitive and relaxing benefits.
What It is Indicated For
People primarily use L-Theanine to enhance relaxation, concentration, and the quality of their sleep. It is well-known for its capacity to generate a state of calm alertness, making it popular with people who need to be focused and relaxed while performing mentally challenging jobs. People also use L-Theanine to relieve anxiety and improve sleep, without the sedative effects of other calming medications.
Key Benefits:
- Relaxation and Anxiety Reduction: L-theanine promotes relaxation by boosting calming neurotransmitters such as GABA, serotonin, and dopamine. L-Theanine, according to a Biological Psychology study, lowered physiological reactions to stress and enhanced relaxation without causing drowsiness.
- Enhanced Focus and Cognitive Performance: L-Theanine enhances cognitive performance by increasing alpha brain wave activity, which is associated with a relaxed yet alert mental state. Research in Nutritional Neuroscience reveals that L-Theanine enhances focus, attention, and task performance, especially when combined with coffee.
- Improved Sleep Quality: L-Theanine has been demonstrated to improve sleep quality by encouraging relaxation and lowering anxiety, making it easier to fall and remain asleep. The Journal of Clinical Psychiatry published a study that found L-Theanine supplementation increased sleep efficiency and reduced sleep disruptions in people with anxiety-related sleep problems.
Contraindications
Most people generally find L-Theanine safe, but those taking medications that affect serotonin or dopamine levels, such as antidepressants, should use it with caution as it may interact with these drugs. Pregnant or breastfeeding women should see their doctor before taking L-Theanine.
Warnings
While most people tolerate L-Theanine well, others may develop moderate side effects like headaches or dizziness, especially if taken in high dosages. It is critical to follow the prescribed dosage on the product label and consult with a healthcare expert if you have any concerns or pre-existing medical conditions.
Dosages
The normal L-Theanine dosage ranges from 100 to 200 mg per day, depending on the desired result. Usually, doctors prescribe 100–200 mg for relaxation and anxiety reduction. People commonly use a dose of 200 mg to enhance cognitive performance, particularly when they combine it with coffee. L-Theanine is helpful when taken as needed to relieve acute stress or on a daily basis to maintain cognitive and relaxing effects.
Products Contained In
Mind Lab Pro: A comprehensive nootropic stack that includes L-Theanine for relaxation and cognitive enhancement.
Alpha Brain: A popular nootropic that uses L-Theanine to promote focus, mental clarity, and stress reduction.
NooCube: A cognitive enhancement supplement featuring L-Theanine to support relaxation and improve focus.
Qualia Mind: A high-potency nootropic that incorporates L-Theanine to enhance mental performance and reduce stress.
Genius Consciousness: A cognitive enhancement formula that includes L-Theanine for focus and relaxation.
TruBrain: A nootropic drink mix that uses L-Theanine to support mental clarity and stress resilience.
References
1. Nobre, A. C., Rao, A., & Owen, G. N. (2008). L-theanine, a natural constituent in tea, and its effect on mental state. Biological Psychology, 77(2): 112-113.
2. Haskell, C. F., Kennedy, D. O., Milne, A. L., Wesnes, K. A., & Scholey, A. B. (2008). The effects of L-theanine, caffeine and their combination on cognition and mood. Nutritional Neuroscience, 11(4): 193–198.
3. 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 Clinical Psychiatry, 67(1), 54–59.
