L-Theanine Benefits, Dosage, Sources, and More
If you’ve been feeling a little foggy, tired, and stressed recently, you’re not alone. Plenty of people feel this way, and it doesn’t always mean you’re doing something wrong. Sometimes it’s just that your sleep quality isn’t as good as you think, or maybe you’re spread too thin between work, chores, and life.
Wouldn’t it be great if there was a pill that could calm the noise a little bit? L-theanine is a supplement that many people take for similar symptoms. Read on to learn more about the benefits of L-theanine, where you can find it, and how much to take.
What Is L-Theanine?
First things first, let’s make sure we’re on the same page about L-theanine. L-theanine or glutamylethylamide is an amino acid that can have helpful effects, although it’s not technically essential for the day-to-day operations of our bodies.
Many supplements claim to sell simply “theanine,” which might seem fine at first glance. However, there are actually two types of theanine: D-theanine and L-theanine. D-theanine is much harder for our bodies to absorb — in fact, our bodies absorb three times more L-theanine than D-theanine when they’re given in equal amounts. Because of this, it’s important to look for a high-quality supplement that uses pure L-theanine.
What Are the Benefits of L-Theanine?
L-theanine is rising in popularity, but why? What makes this supplement so special? Read on to discover the health benefits of L-theanine.
Supports Mental Health
L-theanine can encourage healthy levels of dopamine and serotonin in the brain. These neurotransmitters play a key role in supporting mental health, as low levels of these hormones can often lead to feelings of depression or anxiety. Dopamine is connected to our reward centers and can also influence memory-making. Meanwhile, serotonin is connected to our moods, digestive systems, and biological clocks.
Relieves Feelings of Stress
L-theanine can support a balance between glutamate and gamma-aminobutyric acid (GABA), thereby supporting a healthy stress response. Glutamate is a stimulating chemical that puts your nervous system on high alert, while GABA helps relax the nervous system and block the signals of glutamate.
Encourages a Good Night’s Sleep
L-theanine can also support sleep quality by encouraging alpha brain waves, which are associated with relaxation and focus. While having a good night’s sleep can immediately help you feel less tired, there are other benefits to sleeping well. For instance, getting good sleep can help your immune system function properly and support healthy blood pressure levels.
Supports Focus and Cognitive Performance
This supplement can also encourage important markers of cognitive function in healthy adults. These include things like focus, memory-making abilities, reaction time, and sustained attention. Next time you have a big test or work project, you might want to try taking some L-theanine to help you feel more prepared!
Encourages Long-Term Brain Health
L-theanine has powerful antioxidant properties, which means it can help fight against free radical damage. Free radicals are unstable molecules that can cause widespread damage over time, affecting everything from skin elasticity to brain function. Along with its antioxidant abilities, L-theanine can also have neuroprotective effects on healthy adults, supporting long-term brain health.
Minimizes Side Effects of Caffeine
In some small studies, L-theanine demonstrated an ability to minimize the side effects of caffeine. These can include jitters, a racing heartbeat, sweating, and feelings of anxiety.
In fact, taking both L-theanine and caffeine can actually have extra health benefits. To fully take advantage of this effect, you may want to look for a supplement that features a combination of L-theanine and caffeine.
How Much L-Theanine Should You Take?
It’s safe to say that L-theanine is pretty cool. However, it can be hard to know where to start. If you’re looking to experience the benefits of L-theanine, how much should you take?
Many supplements, like magnesium, vitamin C, and sodium, have minimum and maximum daily limits set forth by the Food and Drug Administration (FDA). However, there is currently no minimum or maximum dose of L-theanine that is recommended by the FDA or other healthcare professionals.
This just means that it’s important to be careful and pay attention to how you feel after taking it. In general, start by taking the lowest recommended dose of your dietary supplement. You may need to adjust your dose depending on how you feel.
There are no known side effects of L-theanine, but it’s still generally a good idea to avoid high doses. If you start to experience symptoms after taking L-theanine, it’s worth seeking medical advice from a healthcare provider. You should also consult a doctor before you take L-theanine if you’re pregnant or breastfeeding.
How Can You Get More L-Theanine in Your Diet?
If you’re wondering how you can get more L-theanine in your diet, you may be surprised to learn that it’s not easy. L-theanine can only be naturally found in one place: the Camellia sinensis plant. This plant is used to make black tea and green tea leaves.
However, if tea isn’t necessarily your cup of tea (see what we did there?), you can also take L-theanine supplements. You can often find L-theanine in the form of capsules or powders.
For instance, our Mushroom Coffee+ is made with a nootropics blend that contains a combined 2,275 mg of L-theanine, lion’s mane mushroom, chaga mushroom, and coffee extract. Our coffee is super delicious and even easier to make — simply combine our powder with hot water and enjoy.
The Bottom Line
L-theanine is a popular supplement that can support mental health, sleep, focus, and even feelings of relaxation. However, it’s not always clear how much you should take. It’s generally a good idea to take it slow and pay attention to how you feel each time you take it.
We’re firm believers in the power of L-theanine, which is why we use only 100 percent pure L-theanine in our mushroom blends. Discover more about L-theanine and our other ingredients when you visit our blog today!
Sources:
L-theanine, a natural constituent in tea, and its effect on mental state | Asia Pac J Clin Nutr
The Cognitive-Enhancing Outcomes of Caffeine and L-theanine: A Systematic Review | PMC
