L-Theanine
Nature's Relaxant
Introduction
When drunk in moderation, tea promotes a sense of calm and relaxation. No doubt, you have brewed up a cup of tea after a long day to help “wind down” and relax. But, why does tea help you relax? Tea contains caffeine, which is the antithesis of relaxation. But tea also contains L-theanine.
L-theanine is primarily found in black and green tea leaves. It can also be chemically isolated and found in supplement products.
Benefits
L-theanine is known to help promote alpha wave production in the brain. When alpha waves are produced, it results in a sense of calm and relaxation without the side-effects of drowsiness. With the production of alpha waves, L-theanine can also reduce stress and anxiety; and depression. L-theanine might also have benefits for improved sleep quality, but the benefits are less studied (despite the number of products on the market that tell you otherwise). L-theanine’s relationship to sleep comes in the form of its ability to reduce stress and anxiety. The rationale is that a reduction in stress and anxiety will lead the individual to fall (and stay) asleep longer. These products are usually combined with melatonin; another “nootropic” that helps individuals get to sleep faster.
Another well studied attribute of L-theanine is its ability to improve concentration, attention, and focus. As mentioned, the combination of L-theanine with caffeine results in increased amounts of concentration and focus. Essentially, the calming effects of L-theanine takes the jittery edge off of caffeine. This accentuates the positive effects of caffeine and gives the individual improved concentration, memory and focus. Small studies have shown that taking 200 mg of L-theanine on its own (without caffeine) over time does improve attention and focus, but this has not been as well studied as its combination with caffeine.
Typical Dosage
A typical (and well-studied) dosage for relaxation benefits is 200-250 mg. For cognitive benefits (especially when combined with caffeine), various studies have shown positive benefits to the caffeine and L-theanine combination in a ratio of 2:1 (L-theanine: caffeine). For example, this would equate to combining 200mg dosage of L-theanine with 100mg of caffeine (equivalent to a cup of coffee). As with any nootropic, the actual dosage amount for benefits will vary according to the individual and their sensitivity to its effects. Studies have been performed on low levels of L-theanine: caffeine, while still giving cognitive benefits.
There has been insufficient research on the maximum dosage of theanine, but, if combined with caffeine, then the maximum safe dosage amounts for caffeine (400 mg) should be followed.
Market Products
A popular new beverage that contains L-theanine is Pepsi’s Driftwell. This product promotes L-theanine’s benefits of calm and relaxation (especially before sleep). Zenify Stress Relieving product promotes L-theanine’s ability to reduce stress and anxiety. Both the original and sugar-free versions pair L-theanine with B-vitamins (help with energy); and GABA and glycine (both to help with calming).
Do you take L-theanine? If so, do you think it works?
Any suggested products are purely the writer’s own opinion and does not imply affiliation with the brand