Stress and lack of focus have become commonplace in the new world we are living in. All of us are trying to get ahead or just keep up with our work life, home life, and health.
Nutrition is an important area of life that can help reduce stress and improve energy—or it can do the opposite if not given any attention. Supplements will always just be the icing on the cake. No magic chemical, natural or pharmaceutical, exists that can cancel out a lack of sleep, unhealthy relationships, or an unhealthy diet. So, before diving into this blog about L-Theanine, it’s important to acknowledge that unless the foundations are set, supplements are just band-aiding a broken bone.
With that said, you are here exploring a blog about reducing stress, so most likely, you are health-conscious and interested in what you can do to support yourself on your journey. So, enter L-Theanine: the chemical I see as a tea- and mushroom-loving hippy—but the kind with a well-functioning life and ambition!
What is L-Theanine?
L-Theanine is a non-proteinogenic amino acid, meaning it doesn’t contribute to building proteins in the body. This particular amino acid is not produced by the human body and is not essential for humans. We don’t need it to survive, but I think that adds to its charm. It’s not forcing itself—it’s being invited to the party for its good energy.
Naturally, L-Theanine is found almost exclusively in green tea, black tea, and certain types of mushrooms, though in much smaller amounts than what is available in supplements. Nowadays, L-theanine can be found in supplements, drinks, convenience foods, and pharmaceutical formulations. While a cup of tea has roughly only 8–10 mg of L-theanine, a typical supplement may have 100–200 mg.
How Does It Work In The Body?
L-theanine’s has a handful of mechanisms by which it affects that brain. It crosses the blood-brain barrier and works by increasing alpha brain waves and influencing several key neurotransmitters:
- Boosts Alpha Brain Waves
Alpha brain waves are in the middle of the brain wave spectrum and are associated with a relaxed yet alert state of mind, often described as “wakeful relaxation.” If your brain is in an alpha wave state you are most likely feeling calm & relaxed. Studies show that L-theanine increases alpha wave activity, promoting a sense of calm without causing sedation (1).
Image source: https://huntingthemuse.net/library/brainwave-states
- Modulates Neurotransmitters
L-theanine helps balance neurotransmitters like gamma-aminobutyric acid (GABA), dopamine, and serotonin (2). These neurotransmitters regulate mood, emotion, and stress responses. By enhancing their activity, L-theanine can reduce anxiety and improve focus. - Reduces Excitatory Brain Activity
L-theanine also works by reducing excitatory brain activity, particularly by modulating glutamate, an excitatory neurotransmitter. Excessive glutamate activity can lead to feelings of stress or overexcitement. L-theanine binds to glutamate receptors, reducing their overactivation, which helps promote a calm and focused mental state. This calming effect contributes to L-theanine’s ability to improve focus and reduce anxiety without causing drowsiness.
What Are The Effects?
Research regarding L-Theanine has indicated reduced feelings of stress, reduced experience of anxiety, improved sleep quality, and may also have benefits in controlling hypertension, improving concentration, reducing effects of caffeine, and supporting the immune system.
Who Can Benefit from L-Theanine?
While L-theanine is generally safe for most people, it may be particularly beneficial for:
- Students and Professionals
Those needing enhanced focus and stress relief during demanding tasks. - Individuals with Stress or Anxiety
People seeking natural ways to manage stress and anxiety. - Older Adults
Those looking to improve cognitive function and relaxation as part of healthy aging. - Fitness Enthusiasts
L-theanine’s ability to reduce cortisol may be beneficial for recovery and stress management.
How to Use L-Theanine
Dosages range from 50 to 400 mg per day, depending on individual needs and goals.
- For Stress and Relaxation
A dose of 100–200 mg of L-theanine taken during stressful moments can help reduce anxiety and promote relaxation. It’s ideal before a meeting, exam, or any situation where you need to stay calm yet focused. - For Focus and Productivity
Pairing L-theanine with caffeine is a popular option for enhancing cognitive performance. A 2:1 ratio (e.g., 200 mg of L-theanine to 100 mg of caffeine) is often recommended for a smooth, jitter-free energy boost. - For Better Sleep
Taking 200–400 mg of L-theanine about an hour before bedtime can help you unwind and prepare for restful sleep. - With Tea
Simply drinking tea can provide a gentle dose of L-theanine. Green tea is particularly effective for maintaining a sense of calm focus throughout the day.
Potential Side Effects and Safety
L-theanine is considered very safe and well-tolerated, with no known toxic dose. Common side effects, though rare, may include mild nausea or headaches. However, these are typically associated with higher doses.
As always, it is important to consult with a healthcare professional before making any significant changes to your diet or supplementation regimen. Want more help? Learn about my nutrition coaching here.
References:
Anas Sohail, A., Ortiz, F., Varghese, T., Fabara, S. P., Batth, A. S., Sandesara, D. P., Sabir, A., Khurana, M., Datta, S., & Patel, U. K. (2021). The Cognitive-Enhancing Outcomes of Caffeine and L-theanine: A Systematic Review. Cureus, 13(12), e20828. https://doi.org/10.7759/cureus.20828
Nobre, A. C., Rao, A., & Owen, G. N. (2008). L-theanine, a natural constituent in tea, and its effect on mental state. Asia Pacific journal of clinical nutrition, 17 Suppl 1, 167–168. https://pubmed.ncbi.nlm.nih.gov/18296328/Williams, J. L., Everett, J. M., D’Cunha, N. M., Sergi, D., Georgousopoulou, E. N., Keegan, R. J., McKune, A. J., Mellor, D. D., Anstice, N., & Naumovski, N. (2020). The Effects of Green Tea Amino Acid L-Theanine Consumption on the Ability to Manage Stress and Anxiety Levels: a Systematic Review. Plant foods for human nutrition (Dordrecht, Netherlands), 75(1), 12–23. https://doi.org/10.1007/s11130-019-00771-5
