When Is the Best Time To Take L-Theanine?
Some supplements can be taken at any time of day. Others, however, are a bit more picky — sure, you can technically take them any time you want, but these divas have some conditions about where and when they’ll deliver the best results.
Before you start taking a new supplement, it’s always good to know which one of these factors you’re dealing with. So, in this article, we’ll discuss some of the best times to take L-theanine, as well as how you can support its benefits and what to do if you take it at the wrong time.
What Is L-Theanine?
L-theanine is a naturally occurring amino acid most commonly found in green tea leaves, opens in a new tab, and it’s the reason sipping tea can often feel so cozy and relaxing. Unlike the amino acids that build muscle, L-theanine works its magic on your mind, promoting relaxation without making you drowsy.
It crosses the blood-brain barrier and encourages neurotransmitters like GABA, dopamine, and serotonin, opens in a new tab, which support mood, focus, and calm. Though it’s not found in food beyond tea, it’s widely available as a supplement for those seeking serenity in capsule form.
When Should You Take L-Theanine?
Now, for the reason we’re all here: When should you take L-theanine for the best results? The answer depends on what kind of benefits you’re looking for. You can take L-theanine at any time of day, but the timing of your dose can affect how you see the benefits.
In the Morning
Want laser-sharp focus without the eye twitches of caffeine overload? When taken in the morning, especially with a small dose of caffeine (around 50 to 100 mg), L-theanine can encourage focus without stress.
This supplement duo works by smoothing the stimulating effects of caffeine, opens in a new tab while supporting dopamine and serotonin levels, the feel-good chemicals that help keep your mood and motivation high. You may feel more energetic without having to deal with a caffeine crash, which is why it's a favorite for people who want to slay their to-do list without sacrificing their soul.
In the Afternoon
Stress doesn’t keep business hours, so neither should your relaxation routine. If anxiety strikes midday (or mid-Zoom), L-theanine has your back with on-demand feelings of calm. Research shows that it can start working within 40 to 60 minutes, helping to support a calm heart rate and healthy cortisol levels without turning you into a zombie.
That’s why it’s a go-to for folks who deal with social anxiety, stress over public speaking, or the quiet dread of opening unread emails. Plus, because it’s non-drowsy, you can use L-theanine reactively without fearing a midday nap attack.
In the Evening
Taking L-theanine before bed is like dimming the lights on your mental activity, in a good way. This amino acid promotes alpha brainwave activity, which is indicative of the relaxed but alert mental state you enter during meditation or pre-snooze Netflix binges.
A dose about 30 to 60 minutes before bed can help you fall asleep faster and support high-quality sleep without causing grogginess the next day. It's not a sedative, it just helps your nervous system pump the brakes so your body can settle into rest mode. Just make sure you pair it with a nighttime routine like donning blue light blockers, eating a magnesium-rich snack, and cutting the doomscrolling.
How To Support the Benefits of L-Theanine
Sure, L-theanine works great on its own, but pair it with the right partners, and you can experience even more benefits.
For instance, lion’s mane mushroom is a functional fungus known for supporting memory, opens in a new tab, focus, and mood. Lion’s Mane can also support neurogenesis (or brain cell growth), while L-theanine smooths out the rough edges of daily stress. Together, they can support overall brain health and mental ability.
Next, let’s sprinkle in a little low-dose caffeine. We’re not talking about your typical triple espresso situation — think more of a microdose. In small amounts, caffeine can support alertness while L-theanine buffers the spike in cortisol and crash that sometimes follows.
Don’t sleep on collagen, either. While it’s more famous for its beauty benefits, collagen can support gut health, opens in a new tab and encourage feelings of relaxation through the gut-brain axis, opens in a new tab.
All of these supplements are great, but what if you could get them all in one supplement? Save some space in your medicine cabinet when you opt for our Mushroom Coffee+, a delicious functional coffee that includes L-theanine, lion’s mane mushroom, chaga mushroom, collagen, and coffee extract — and that’s it!
All of our ingredients are of the highest quality. Our mushrooms are 100% double-extracted fruiting bodies, our collagen is grass-fed, and our coffee is extracted using a proprietary process to contain only 45 mg of caffeine per serving. And, since all you have to do is mix our blend with some water and enjoy, it’s even easier (and tastier) than downing supplement capsules.
Add good sleep, regular movement, a high-protein diet, and sunlight before 10 a.m., and you’ve created the ideal ecosystem for L-theanine to thrive.
What if You Take L-Theanine at the Wrong Time?
Don’t stress — L-theanine is pretty forgiving. If you take it in the morning when you meant to take it before bed, odds are you'll still experience some benefits. For instance, you might feel less on edge during the day or more balanced during your work grind.
What if you accidentally double-dosed? Most studies show it’s safe even in higher doses (up to 500 mg/day), though you might feel too relaxed to finish your to-do list with your usual urgency.
That said, the “wrong” time really depends on your intent. Want to sleep better? Don’t down it with your morning coffee. Need to focus on a presentation? Don’t wait until 10 p.m. to pop it.
And, as with any supplement, consistency is queen. Just like flossing or feeding your sourdough starter, L-theanine works best when it’s a habit, not a one-time favor to your nervous system.
The Bottom Line
L-theanine is an amino acid that is known for its ability to help you find your zen, no matter what time of day it is. Whether you're calming your brainwaves before sleep or pairing it with a latte for smoother energy, it’s there to encourage a balanced nervous system and help you keep your brain on track.
You can also support its benefits with lifestyle tweaks and other supplements like lion’s mane mushroom, collagen, and low-dose caffeine. You can try this winning combo for yourself with any of our mushroom blends, opens in a new tab. One sip, and we bet you’ll be back for more.
Sources:
Effects of l-theanine on attention and reaction time response | ScienceDirect, opens in a new tab
Here’s What You Need To Know About L-Theanine | Cleveland Clinic, opens in a new tab
Lion's mane mushroom improves memory and nerve growth | Open Access Government, opens in a new tab
The Brain-Gut Connection | Johns Hopkins Medicine, opens in a new tab
Start your day
The Right Way
