Summary

Also known as Suntheanine, L-Theanine promotes relaxation. This amino acid can pass the blood-brain barrier (BBB), which enables it to induce profound effects.

L-Theanine dosage helps to promote alertness, concentration, reduces stress and is also known to improve the quality of sleep [1].

Benefits and Effects

Theanine helps promote relaxation on a cerebral level by helping the brain relax [2]. It does so by promoting healthy cortisol levels. [3,4]. Theanine has also been shown to help enhance an individual’s sense of well-being as well [5].

Cognitive Benefits

L-Theanine may promote healthy memory function and focus [6].

L-Theanine is known for increasing memory and improving attention. One study showed that patients experienced improved alertness and attention span with healthy individuals showing an enhancement in attention and concentration [7].

L-Theanine  may also restore the antioxidant capabilities of liver cells, thus reducing instances oxidative organ damage. There is a reduction in oxidative damage and inflammation, especially when one takes a dose independently [7].

L-Theanine for Sleep

L-theanine does not cause sleepiness and fatigue because it is not sedative by nature; however, research suggests that supplementation can promote sleep quality [8]. Studies suggest a decrease in sleep activity when supplementing with L-Theanine [8]. Users have reported feeling as if they have slept more than they actually have if supplementation preceded sleep [8].*

Exercise Performance

Healthy blood flow is one of the benefits that usually come with supplementing with L-theanine [9].

How Much L-Theanine in Green Tea

According to research, four cups of green tea contain between 60 – 160 mg of L-Theanine. A study found that taking such a quantity of green tea improves focus, especially when handling complicated tasks. The suggested ratio of L-Theanine to green tea is 2:1 [1].

Dosage

Maximum dosage is 300mg/day.

Begin with a smaller dosage of L-Theanine: 50mg – 200mg/day is enough to get you the brain boost you need. However, the dosage you get will depends on your personal biochemistry. In caffeine, there is about 100mg [7].

Side Effects

There have been reports of people experiencing diarrhoea and nausea after taking high dosages of L-Theanine for weight loss. Do not take L-Theanine if already consuming blood pressure medication or if suffering from low blood pressure.

Stacks

L-Theanine and Caffeine Stack

A study observing the cognitive benefits of caffeine vs. caffeine theanine indicates that combining the two supplements results in enhanced mental performance in speed and accuracy tests while reducing susceptibility to distractions [10].

Stacking caffeine and L-Theanine has synergetic effects that increase attention and cognition. It is, therefore, the most popular choice for the people who are looking to get a cognitive boost without increasing costs. [11].