Dec. 30, 2024
If you're reading this blog post, you're likely one of the millions of people who are beginning to take notice of the many benefits of L-Theanine. A naturally occurring amino acid found in green tea, black tea, and some mushrooms. L-Theanine has a variety of benefits such as improved focus, anxiety reduction, and it can even be used as a sleep aid.
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Given its massive increase in popularity, there has been a corresponding bump in the number of L-Theanine supplements for you to choose from. Typing 'L-Theanine' into Amazon or Google returns over 1,000 results!
With all these options, how are you supposed to pick the one that's right for you? Luckily, we're here to help you wade through the thousands of different supplements on the market and pick the right one for you.
On first glance, most of the options on the market seem very similar other than the colors on their packaging. But upon closer inspection, there are actually a few key differences to take into consideration.
You'll first need to decide what your L-Theanine goals are, as well as your preferred ingestion method. After you've gotten clarity on those two questions, you can take a look at the active ingredients as well as dose size and pick the right product for you.
Let's take a closer look at each of these differences.
The biggest difference between L-Theanine supplements is whether or not they contain other active ingredients. It's extremely important for you to take a close look at the active ingredients list before purchasing.
On just the first page of Amazon's 'L-Theanine' search results, you'll see the following 'extra' active ingredients listed: melatonin, caffeine, magnesium, glycinate, citrate, taurate, apigenin, passion flower, valerian root, gabapentin, 5-HTP, and chamomile.
Overwhelmed yet? Don't worry, we'll break down the most important combinations to consider.
Energy & Focus
If your goal is energy, focus, and concentration, try an L-Theanine and Organic Caffeine combination. There is a growing list of studies that suggests the synergistic effects of these two supplements when used together.
L-Theanine can help offset some of the negative physical side effects of Caffeine such as jitters, crashes and headaches. It also works to calm the racing mind giving a long lasting feeling of smooth focus and energy to help you get into the zone for long periods of concentration without feeling on edge.
If you'd like to continue drinking your morning coffee but still love the sound of long lasting focus and concentration, choose a pure L-Theanine supplement with no added ingredients to pair with your coffee.
Sleep
If your goal is instead to use L-Theanine as a sleep aid, consider a supplement that includes melatonin. Most of this type will have the word 'Sleep' somewhere on the packaging so it's usually easy to spot this variation.
Anxiety & Stress
For anxiety and stress reduction, we recommend sticking with a pure L-Theanine supplement with no added active ingredients. Some supplements include other natural additives with supposed benefits to help give a calming effect but the science on many of those ingredients looks dubious at best.
The number of different dosage options can be overwhelming and the dosage level you choose can make a big difference on the effectiveness towards your desired outcome.
The first page of Amazon shows dosage levels between 25 mg all the way up to 250 mg with later pages of the search results going all the way up to 400 mg. With all those choices, how do you pick the one right for you?
Unfortunately there is no easy answer to this question as factors such as age and body weight can alter the strength of specific doses. Therefore, some trial and error might be required to find the optimal dose for you.
That being said, here are some guidelines to help you get started:
If you're looking for focus and concentration, try starting with 100 mg of L-Theanine paired 100 mg Caffeine. This 1:1 ratio seems to be the sweet spot for many people looking for mental clarity and energy. 100 mg of Caffeine may be lower than you usually take, but the powerful synergistic effect of Caffeine and L-Theanine can enable you to use lower doses of Caffeine.
For sleep and anxiety relief, the most common dose is 200 mg but you'll likely need to do some trial and error to find the sweet spot for your body and mind.
Given L-Theanine supplements come in pills, gel caps, powders, drops, and shots, you have a large range of options to choose from. This choice mostly comes down to personal preference, however there is one important difference to consider.
Your body tends to absorb liquids more quickly and completely than solids so drops and shots are an excellent choice, especially if your goal is focus and concentration.
While there are many pills on the market, one of the only L-Theanine shots on the market is Proper Wild's Clean All Day Energy Shots. Proper Wild contains 120 mg of L-Theanine paired with 100 mg of Organic Caffeine from green tea, providing the ideal ratio for energy, focus and productivity.
Their 2.5 oz liquid shots come in three delicious flavors: Peach Mango, Blackberry and Ginger, and are much easier to take than swallowing pills.
And because they are a liquid supplement, the energy and focus will hit you much more quickly and you'll get increased absorption of the active ingredients.
If your goal is energy and focus and you dislike taking pills, give Proper Wild a try.
It's actually somewhat difficult to find a supplement that only contains L-Theanine and Melatonin but Nature Made Softgels fits the bill. Containing 200 mg of L-Theanine and 3 mg of Melatonin, it's an excellent combination to test out as a sleep aid.
For stress and anxiety reduction, Sport Research 200 mg liquid gels offer a high quality and strong dose of L-Theanine. They are manufactured in the US and Sports Research has been around since .
If you're big into Nootropics and morning routine, you may be one of the many people who love to combine their supplements with fresh fruits and veggies into a power shake. If that sounds like you, you might prefer simply adding another powder to the mix.
If so, give Bulk Supplements L-Theanine Power a try. Its ingredients list is extremely simple and the bulk packaging is excellent value for the money assuming you have the cabinet space to store it.
If you dislike pills and prefer gummies instead, try Nature's Way gummies. They come in 200 mg doses and are fruit punch flavored.
Their formula's only active ingredient is L-Theanine so they are a good choice for stress and anxiety reduction.
Given there are so many options on the market, I sincerely hope you now have a much better understanding of how to choose the one that's right for you.
If you're looking for enhanced mental clarity and are still unsure which version to try out, give Proper Wild's Clean All Day Energy Shots a try. Their strong L-Theanine dosage (for reduced jitters) and convenient 2.5oz liquid shot size are a perfect fit for your daily routine.
Anxiety is a common problem among people of all ages and can cause physical, mental, and emotional distress.
Fortunately, there are natural remedies that can help reduce anxiety-related symptoms.
One such remedy is L-theanine, an amino acid found in tea leaves that has a calming effect on the mind and body.
It is available in supplement form, and it's important to understand how much L-theanine should be taken for optimal results.
Changes In Certain Genes Can Increase Your Risk For Anxiety.
What Is L-theanine?
Theanine is a non-protein amino acid or non-essential amino acid.
It exists in two forms: L-theanine and D-theanine. The most common form is L-theanine.
L-theanine is a non-dietary amino acid, as our body cannot produce it.
It is present in tea leaves and mushrooms. It is also available as a dietary supplement.
L-theanine has a therapeutic benefit and is effective in treating anxiety.
It reaches the brain quickly after oral consumption and relieves anxiety.
Theanine is related to glutamate (essential amino acid), which aids in nerve impulse transmission in the brain.
It can sometimes mimic glutamate's effects in the body and works on numerous neurotransmitters simultaneously.
Benefits and Uses Of L-theanine
L-theanine has potential health benefits. They are as follows:
Relieves Stress And Anxiety
L-theanine helps manage mental health conditions like anxiety, stress, etc.
It increases brain levels of serotonin, dopamine, and gamma-amino-butyric acid (GABA).
GABA, an important inhibitory neurotransmitter, controls the anxious state in our mind.
Serotonin and dopamine are neuromodulators that help with neuroprotective effects.
L-theanine is relaxing and not sedating, which aids in quality sleep, relieving insomnia.
According to research, L-theanine decreases anxiety and improves symptoms of schizophrenia disorder.
Manages Blood Pressure
L-theanine reduces blood pressure in people who experience stressful situations.
It promotes relaxation and reduces resting heart rate.
It improves sleep quality in people with attention deficit hyperactivity disorder (ADHD).
Helps In Cancer Treatment
L-theanine's anti-tumor effect augments chemotherapy drugs to fight cancer better.
People who regularly consume tea are observed to have reduced risks of colon, breast, ovary, prostate, and lung cancers.
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A study reported that women with ovarian cancer had green tea every day and were reported to live longer than those who didn't.
Improves Concentration
L-theanine helps increase memory and concentration when combined with caffeine.
A study reported that L-theanine and caffeine improved cognitive performance and increased subjective alertness.
The study participants reported better concentration during work after having L-theanine (97 mg) and caffeine (40 mg).
Enhances Immunity
L-theanine plays a vital role in promoting the immune system of our body.
It reduces upper respiratory tract infection (UTI), which weakens your immune system.
Antioxidants in green tea (catechins and theanine) effectively prevent the flu.
Is L-Theanine Good For Anxiety?
L-theanine reduces anxiety symptoms, which include a fast heart rate and excessive IgA secretion in saliva.
The anxiolytic property of L-theanine blocks the anxious response from the brain in stressful situations.
It works through the blood-brain barrier (BBB), which selectively excludes blood-borne substances from entering the brain.
Studies show that small or large-molecule neuro therapies cannot pass through the BBB, causing the common treatments for anxiety to fail.
L-theanine easily crosses the BBB and enters the brain directly since it is an analog of glutamate (hydrolyzed in the intestine and passes the BBB).
After crossing the BBB, L-theanine works in various neurophysiological activities:
The anxiety-reducing effects of L-theanine increasing alpha brain waves are captured by EEG (electroencephalogram).
The effect is dose-dependent; the higher the dose, the greater the alpha brain waves.
L-Theanine Dose For Anxiety
The standard dosage of L-theanine for adults is 200-400 mg, taken once or twice daily.
The following list provides some broad recommendations for various daily dosages:
L-theanine can be taken with or without food.
After intake, the effects occur between 30 and 60 minutes and last up to 4 hours.
IMPORTANT NOTE: Dosage requirements for each individual can vary depending on various factors. The recommendations provided above are based on literature and may not be suitable for everyone. Please consult a qualified medical practitioner for advice.
What Are The Risks and Side Effects of L-theanine?
L-Theanine is generally well tolerated, and side effects are minimal.
Some of them include
Pregnant women and breastfeeding mothers are not advised to take L-theanine.
The polyphenol EGCG in green tea can reduce the efficacy of chemotherapy drugs.
What Is The Best Way To Take L-theanine?
L-theanine is best as an oral supplement available in capsule, tablet, or liquid forms.
Supplementing L-Theanine With Other Nutrients
L-theanine alone is not exactly the best method to reduce anxiety.
Other vitamins, nutrients, and supplements support the L-theanine anxiety treatment.
L-theanine, coupled with other nutrients like magnesium, L-glutamine, and omega-3 fatty acids, provides a holistic treatment for anxiety.
GABA and L-theanine
GABA is a neurotransmitter that aids in mood regulation and anxiety reduction. L-theanine can help elevate GABA levels in the brain, further lowering anxiety.
NAC (N-acetylcysteine) and L-theanine
L-theanine and NAC (N-acetylcysteine) work together to treat anxiety and depression.
L-theanine can enhance the functions of NAC in the brain and alleviate anxiety.
Magnesium and L-theanine
Low magnesium levels lead to insomnia and poor sleep.
Magnesium is a mineral used to treat anxiety and depression.
L-theanine and magnesium promote relaxation and reduce anxiety.
Tyrosine and L-theanine
L-tyrosine is an amino acid that helps improve focus and attention.
L-theanine, when combined with L-tyrosine, the effect is amplified.
Omega-3 fatty acids and L-theanine
Vital nutrients like omega-3 fatty acids may be deficient in people experiencing anxiety.
When omega-3 is combined with L-theanine, it works to enhance mental health by reducing anxiety.
Summary: L-theanine Dose For Anxiety
L-theanine is an amino acid present in tea leaves used for anxiety treatment.
It is helpful in cancer treatment, reducing stress, managing blood pressure, enhancing immunity, and improving concentration.
L-theanine works by increasing inhibitory neurotransmitters and regulating brain chemicals that reduce anxiety.
L-theanine is best as an oral supplement available in capsule, tablet, or liquid forms.
The standard dosage of L-theanine for adults is 200-400 mg, taken once or twice daily.
L-theanine is supplemented with other nutrients like omega-3 fatty acids, L-tyrosine, magnesium, NAC, GABA, etc.
References
First appeared in https://www.xcode.life/genes-and-health/l-theanine-dose-anxiety/
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