Nov. 04, 2024
This article provides an overview of L-theanine, including its potential benefits and risks and its dosage.
You will get efficient and thoughtful service from Witspower.
Research suggests that L-theanine might provide a range of health benefits, which may include improved mental focus and better sleep quality. It occurs naturally in green and black tea, and is available in supplements.
L-theanine is a compound that may support thinking, sleep, and relaxation and help with weight loss, blood pressure, and more.
Small studies and tests on animals have shown that L-theanine may offer a range of benefits. Experts consider it to be generally safe, but there is currently a lack of high-quality research in humans to confirm its benefits.
A change in the balance of these chemicals can change a person&#;s mood or stress levels.
L-theanine may affect the levels of certain chemicals in the brain. These include serotonin and dopamine, which influence mood, sleep, and emotion, and cortisol, which helps the body deal with stress .
L-theanine is an amino acid. The human body does not produce this compound, and it is not essential for humans. Green tea , black tea, and certain types of mushroom naturally contain L-theanine.
The following sections discuss the existing evidence for the possible benefits of L-theanine.
Many people drink black or green tea while at work, believing that it boosts their mental focus. A study supports this idea.
The researchers found that people who took 100 milligrams (mg) of L-theanine made fewer errors in an attention task than those in the placebo group. Drinking 50 mg of caffeine or combining the L-theanine and caffeine also improved people&#;s focus.
More research is necessary to determine how L-theanine might affect a person&#;s attention and focus.
L-theanine may help people sleep more easily.
Several studies have suggested that L-theanine could help people relax before bedtime, get to sleep more easily, and sleep more deeply.
These benefits may result from the specific effects that the amino acid has on brain chemicals that play a role in sleep.
A study found that people reported having greater sleep satisfaction after taking 450&#;900 mg of L-theanine daily for 8 weeks. The study participants had generalized anxiety disorder and were taking antidepressants.
The authors noted that there were no reported improvements in anxiety or insomnia severity.
People often drink a cup of tea or another hot beverage to help them relax. Research suggests that the L-theanine in green or black tea may contribute to this feeling of relaxation by reducing a person&#;s resting heart rate.
In , researchers reviewed the existing research on the benefits of L-theanine and concluded that this compound could benefit a person&#;s mental and physical health. They noted that it seems to have neuroprotective effects, which improve brain function.
On its own, L-theanine may improve a person&#;s attention and reaction times. In combination with caffeine, it may lead to improvements in their number skills and alertness. Caffeine is a stimulant, so it can help people stay alert and focused.
However, not all research has found that L-theanine can improve people&#;s cognitive abilities. There is a need for more high-quality research to clarify the effects of this compound on people&#;s mental functions.
As part of a calorie-controlled diet, replacing a snack with green tea or another low-calorie hot beverage could aid weight loss.
The L-theanine in green tea can create a savory taste, also known as umami flavor. Research suggests that umami flavors may reduce appetite, which often helps with weight loss.
L-theanine may support the body in fighting off illness. Several studies have suggested that taking L-theanine could boost a person&#;s immune system, making them less likely to get common colds or the flu.
Its potential anti-inflammatory effects could also help fight illness.
Research has linked high blood pressure with a higher risk of several health problems, including heart attack and stroke.
L-theanine may help reduce stress, and a reduction in stress and increased relaxation can lower the heart rate. In turn, this may help lower blood pressure.
Some research on animals suggests that L-theanine may increase the effectiveness of a chemotherapy drug called doxorubicin. It is possible that it makes doxorubicin more effective by increasing the amount of the drug in cancer cells.
However, scientists need to do more research to understand the specific interactions between these chemicals.
If you deal with daily stress or trouble sleeping, you&#;ve probably turned to a hot cup of tea to settle your nerves. Indeed, there&#;s good reason tea has a reputation for being so comforting. Research shows that tea can help with everything from lowering cholesterol to improving gut health.
For more information, please visit L-Theanine for Cognitive.
Advertisement
Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy
So, it&#;s natural to think about the ingredients in tea that make it so beneficial. Enter L-theanine &#; an amino acid that&#;s present in tea leaves. It&#;s also used as a supplement, as it may help with anxiety and sleep conditions.
Dietitian Julia Zumpano, RD, LD, talks about what l-theanine is and what you should know before you consider taking it.
L-theanine is an amino acid found in tea leaves, particularly green tea and loose-leaf tea, that has several potential health benefits. But first, let&#;s go over what amino acids are and why they&#;re important.
&#;Amino acids are proteins and they&#;re really the building blocks of our life,&#; explains Zumpano. &#;Amino acids are molecules used by all living things to make proteins. In total, we as humans need 20 different amino acids to function properly. But there are those 11 essential amino acids that our body really needs to get through food.&#;
While L-theanine isn&#;t essential for our survival, its presence in plants and fungi has been studied for its possible impact on our brain function.
L-theanine can be taken by drinking certain teas like green teas, white teas or matcha. It can also be taken as a tablet or pill form.
But if you&#;ve looked up the benefits of L-theanine, you may have started to scratch your head. Some proponents claim it can help you feel more alert, while others say that it can help with insomnia. So, which is it? As Zumpano points out, the best way to get the most use out of L-theanine has a lot to do with when you&#;re taking it and what you&#;re pairing it with.
Advertisement
It&#;s also important to know that these effects may vary from person to person and that there&#;s still limited research on the benefits of taking L-theanine to help with mental and cognitive issues.
Here are some of the explored benefits of L-theanine:
You may have heard that taking L-theanine before bed can help if you experience disruptive sleep or have trouble falling asleep. A study explored the benefits of an L-theanine and GABA supplement combination on sleep quality and length. GABA, short for gamma-aminobutyric acid, is a naturally occurring chemical messenger in your brain that&#;s been linked to creating a calming effect. It&#;s also available as a dietary supplement. The study showed that this combination could potentially increase sleep duration and REM sleep.
According to Zumpano, if you&#;re looking to try L-theanine in tea or supplement form, it&#;s a good idea to take it in the evening before going to bed and not pair it with any coffee or caffeinated beverage. If you&#;re experiencing more serious sleep issues like insomnia or sleep apnea, L-theanine likely won&#;t do the trick.
Also, you should ask your healthcare provider before pairing any prescription medications with L-theanine before bed. L-theanine can be safely taken with melatonin, however.
Remember how a cup of tea can calm you down after a hectic day? Research shows that L-theanine supplements can elevate your levels of GABA, dopamine and serotonin, which promotes relaxation and reduces anxiety levels.
A randomized trial from found that healthy adults who took L-theanine over the course of four weeks had a decrease in stress-related symptoms. While these results are promising, it&#;s important to remember that stress reduction will look different for everyone, depending on what stress response you&#;re having and when you&#;re experiencing it.
If you&#;re feeling brain fog or a general blah feeling, L-theanine may be able to help give you a boost of mental clarity and enhance your ability to focus. According to the same study, L-theanine helped healthy adults with verbal fluency and the ability to stay focused. The benefits are heightened when taken with caffeine.
&#;If you&#;re going to take L-theanine to gain more alertness and mental clarity, you should take it during the day,&#; advises Zumpano. &#;It does seem to do better with coffee or a caffeinated beverage.&#;
L-theanine is generally considered safe and well-tolerated when taken at appropriate doses. In general, it&#;s recommended that you don&#;t exceed 500 milligrams (mg) a day. Most healthy adults can take between 200 mg and 500 mg a day.
Advertisement
But like any supplement, it may cause side effects, particularly at high doses. You can also simply try upping your tea intake to help get a good dose of L-theanine.
&#;If you&#;re trying to get your L-theanine in the form of black tea or green tea, then you&#;re going to have similar side effects like having too much caffeine,&#; notes Zumpano.
Some of the reported side effects of L-theanine include:
It&#;s important to add that these L-theanine side effects are relatively uncommon and tend to be mild. L-theanine is generally considered safe for most people, but it&#;s always a good idea to talk to your healthcare provider before taking any new supplement, especially if you have any underlying health conditions or are taking medications. In addition, pregnant or breastfeeding (chestfeeding) people should also exercise caution when taking L-theanine, as there&#;s limited research on its safety in these populations.
&#;As of right now, the FDA has classified L-theanine as generally safe, but we don&#;t have specific guidelines on how to take it, just what the studies have shown,&#; adds Zumpano.
It&#;s also important to know that, like all supplements, the U.S. Food and Drug Administration (FDA) doesn&#;t review or regulate L-theanine products. This means no one checks what&#;s sold to ensure it&#;s safe and effective. If you&#;re planning to try L-theanine in supplement form, you should look for a high-quality version with no added fillers.
Advertisement
Advertisement
The company is the world’s best L-Theanine for Nootropic supplier. We are your one-stop shop for all needs. Our staff are highly-specialized and will help you find the product you need.
Previous: None
If you are interested in sending in a Guest Blogger Submission,welcome to write for us!
All Comments ( 0 )