Often found in green tea leaves, L-Theanine is an amino acids that helps block the binding of L-Glutamic acid to glutamate receptors in the brain. This blocking results in L-Theanine helping reduce poor sleep quality, anxiety and depression.
L-Theanine has been shown to promote relaxation and improve sleep quality by contributing to a number of key changes in the brain’s activity. This includes boosting levels of GABA (Gamma-amino Butyric Acid), lowering levels of excitatory brain chemicals and enhancing alpha brain waves activity. Research suggests that L-Theanine may also help to protect the brain against age-related decline, reduce stress and anxiety levels, and improve cognitive function.
While more research is needed to confirm these effects, L-Theanine appears to be safe and well-tolerated, making it a potentially helpful natural option for promoting relaxation and improving sleep quality.
Uses, Benefits & Effectiveness
Research has found that L-Theanine may promote:
- Support healthy sleep cycles
- Reduce poor sleep quality
- Support healthy stress levels
- Promotes a feeling of well-being
- Supports cognitive brain function and focus
Some of the potential benefits of L-Theanine supplementation include reducing anxiety, improving mood, and enhancing cognitive performance. However, more research is needed to confirm these potential benefits.
Side Effects of L-Theanine
The most common side effects of L-theanine dosage include:
However, the nausea appears to be mostly linked with L-theanine being administered through green tea rather than dietary supplements.
How to Take it & L-Theanine Dosage
As a dietary supplement, take one 200mg L-Theanine capsule daily. For best results, take L-Theanine on an empty stomach or 20 minutes before meals.
L-Theanine can also be taken before sleep to enduce relaxation and reduce poor sleep quality.
In one study, subjects who took L-Theanine before bed reported falling asleep more quickly and feeling more rested upon waking. L-Theanine is thought to work by promoting alpha brain waves, which are associated with relaxation. It is also thought to reduce the levels of stress hormones like cortisol. As a result, L-Theanine may be an effective natural remedy for insomnia and other sleep disorders.
Frequently Asked Questions
L-theanine supplements are generally safe and well-tolerated, with most people noticing a calming effect within 30-40 minutes of taking it. These effects often last for 8-10 hours. L-theanine can be taken in doses of 50-200 mg, either as a supplement or by increasing your intake of tea. When taken in larger doses, L-theanine can cause some gastrointestinal side effects such as nausea or diarrhea. If you are considering taking L-theanine supplements, it is best to talk to your healthcare provider first to make sure they are right for you.
L-theanine is a unique amino acid that has been shown to enhance the effects of caffeine, reduce jitters, and help you focus. The ideal ratio is 2:1 L-theanine to coffee.
People have long used tea as a way to relax before bedtime, and some research suggests that L-theanine may be responsible for this effect. Several studies have found that L-theanine can help people get to sleep more easily and sleep more deeply. It may also improve the quality of sleep by reducing the number of times you wake up during the night. The exact mechanism by which L-theanine works is not clear, but it appears to affect brain chemicals that play a role in sleep, such as serotonin and gamma-aminobutyric acid (GABA).
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