L-Theanine
What is L-Theanine?
L-Theanine is an amino acid predominantly found in tea leaves, particularly green tea (Camellia sinensis). It is known for its calming effects on the brain and is often used to reduce stress and anxiety without causing drowsiness. L-Theanine is also available as a dietary supplement.
What are the Benefits of L-Theanine?
Stress Reduction: L-Theanine promotes relaxation by modulating brain wave activity, reducing stress and anxiety.
Improved Focus: It enhances cognitive function and attention, often used in combination with caffeine to improve mental clarity without the jitters associated with caffeine.
Better Sleep: L-Theanine can improve sleep quality by promoting relaxation and reducing the time it takes to fall asleep.
What Research is on L-Theanine?
Research on L-Theanine includes:
- Mental Health: Studies show that L-Theanine can reduce anxiety and improve mood in individuals experiencing high stress levels.
- Cognitive Function: Research indicates that L-Theanine, especially when combined with caffeine, can enhance cognitive performance and attention.
- Sleep Studies: Clinical trials have demonstrated that L-Theanine can improve sleep quality, particularly in individuals with anxiety-related sleep disturbances.
What is the Mechanism of Action for L-Theanine?
Alpha Wave Activity: L-Theanine increases alpha brain wave activity, which is associated with a state of relaxed alertness.
Neurotransmitter Modulation: It influences levels of neurotransmitters such as serotonin, dopamine, and GABA, promoting relaxation and improving mood without sedation.
What is the Typical Dosage of L-Theanine?
Typical dosages of L-Theanine range from 100-400 mg per day. It is often taken as a single dose for acute stress relief or split into multiple doses throughout the day for ongoing benefits.
What Foods are Rich in L-Theanine?
L-Theanine is found in:
- Green Tea: The richest natural source of L-Theanine.
- Black Tea: Contains significant amounts of L-Theanine.
- Certain Mushrooms: Some varieties of mushrooms, like Boletus badius, contain small amounts of L-Theanine.
Nobre, Anna C et al. “L-theanine, a natural constituent in tea, and its effect on mental state.” Asia Pacific journal of clinical nutrition vol. 17 Suppl 1 (2008): 167-8.