Here's What You Need To Know About L-Theanine

For those who encounter daily stress or have difficulty with sleep, a soothing cup of tea may become your go-to remedy. The comforting reputation of tea isn’t without foundation; studies have indicated its advantages range from lowering cholesterol to enhancing digestive wellness.

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At the heart of this inquiry is L-theanine, a prominent amino acid found in tea leaves. It is commonly utilized as a dietary supplement, known for its potential benefits in addressing anxiety and sleep disorders.

Dietitian Julia Zumpano, RD, LD, elaborates on the nature of L-theanine and what one should consider prior to incorporating it into their routine.

What Is L-Theanine?

L-theanine is an amino acid present primarily in green tea and loose-leaf varieties, associated with numerous potential health advantages. Before we delve into its benefits, it’s crucial to understand amino acids and their significance.

According to Zumpano, “Amino acids are proteins; they serve as the fundamental building blocks of life. All living organisms utilize amino acids to synthesize proteins. Humans require a total of 20 distinct amino acids for optimal functioning, 11 of which are essential and must be obtained through diet.”

While L-theanine is not classified as essential for survival, its presence in certain plants has drawn research interest in relation to its possible effects on brain health.

You can find L-theanine in specific teas such as green tea, white tea, or matcha, or you can opt for tablet or capsule forms.

The Benefits of L-Theanine

If you've explored L-theanine's benefits, the variety of claims may leave you puzzled. Some advocate for its alertness-enhancing properties, while others point to its effectiveness in alleviating insomnia. Zumpano emphasizes that the timing of intake and accompanying beverages can significantly influence its effects.

It's essential to recognize that the effects of L-theanine can differ from person to person, and more research is needed to fully understand its impact on mental and cognitive functions.

Here are some potential benefits associated with L-theanine:

Enhancing Sleep Quality

Many health enthusiasts claim that taking L-theanine before bedtime can assist with disrupted sleep patterns. A study investigated the effects of combining L-theanine with GABA on sleep quality and duration. GABA (gamma-aminobutyric acid) is a naturally occurring neurotransmitter in the brain, noted for its calming effects, and it is also available as a supplement. The findings suggested that this combination might improve both the length of sleep and REM cycles.

According to Zumpano, for those seeking to utilize L-theanine through tea or supplements, consuming it in the evening and avoiding caffeinated drinks is advisable. However, for more severe sleep disorders like insomnia or sleep apnea, L-theanine alone may not be effective.

Consult your healthcare provider before combining L-theanine with any prescription medications before sleep, although it can be safely taken alongside melatonin.

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Reducing Stress and Anxiety

Do you recall how a comforting cup of tea can soothe you after a stressful day? Studies indicate that L-theanine may enhance the levels of GABA, dopamine, and serotonin in the brain, thus promoting relaxation and mitigating anxiety.

A random trial demonstrated that healthy individuals supplementing with L-theanine for four weeks reported reduced symptoms related to stress. While promising, it’s essential to keep in mind that stress relief experiences can vary significantly among individuals, depending on their personal stress responses.

Enhancing Mental Clarity

Feeling mentally fatigued or unfocused? L-theanine could assist in boosting mental clarity and enhancing concentration. The same study noted improvements in verbal fluency and focus among healthy participants when using L-theanine, with effects magnified when combined with caffeine.

If your goal is to improve alertness and focus, Zumpano advises taking L-theanine during the daytime, where it appears to synergize well with coffee or other caffeinated beverages.

Potential Risks and Side Effects

L-theanine is typically safely tolerated within appropriate dosages. The general recommendation suggests not exceeding 500 milligrams (mg) per day, with most healthy adults consuming between 200 mg to 500 mg daily.

Like any supplement, higher doses may induce side effects. Alternatively, increasing tea consumption could naturally enhance your L-theanine intake.

If you're sourcing L-theanine from black or green tea, you might experience similar side effects associated with excessive caffeine consumption, notes Zumpano.

Common side effects reported for L-theanine include:

• Headaches.
• Dizziness.
• Nausea.
• Jitteriness.
• Irritability.
• Diarrhea.

Is It Safe to Use?

It’s vital to mention that while the side effects associated with L-theanine are relatively uncommon, they are generally mild. Most people can safely use L-theanine, but consultation with a healthcare professional is advised before starting any new supplement—especially for those with pre-existing health issues or medication regimens. Pregnant or breastfeeding individuals should also approach L-theanine supplementation with caution due to the limited safety data available.

Currently, the FDA has classified L-theanine as generally safe, but comprehensive guidelines regarding its consumption are not available, aside from what has been shown in studies, adds Zumpano.

It’s also worth recognizing that, similar to all dietary supplements, the U.S. Food and Drug Administration (FDA) does not regulate L-theanine products. This lack of oversight means nobody verifies their safety and efficacy. If you choose to try L-theanine supplements, it is prudent to select a high-quality product with no unnecessary fillers.

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