L-theanine: Benefits, risks, sources, and dosage - MedicalNewsToday

The following sections discuss the existing evidence for the possible benefits of L-theanine.

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1. Better mental focus and cognition

Many people drink black or green tea while at work, believing that it boosts their mental focus. A study focusing on the effects of L-theanine on cognitive function in older adults appears to support this.

Researchers in this study looked into whether the regular intake of theanine in the form of green tea for 12 weeks could improve subjects’ attention and cognition.

They concluded the study with positive initial findings, stating that attentional function and working memory did appear to improve with L-theanine consumption.

However, they also stated that more research is necessary to determine how L-theanine might affect a person’s attention and focus.

There is a need for more high-quality research to clarify the effects of this compound on people’s mental functions.

2. Improved sleep

Several studies have suggested that L-theanine could help people relax before bedtime, get to sleep more easily, and sleep more deeply.

These benefits may result from the specific effects that the amino acid has on brain chemicals that play a role in sleep.

A study found that people reported having greater sleep satisfaction after taking 450–900 mg of L-theanine daily for 8 weeks. The study participants had generalized anxiety disorder and were taking antidepressants.

The authors noted that there were no reported improvements in anxiety or insomnia severity.

3. Relaxation

People often drink a cup of tea or another hot beverage to help them relax. Research suggests that the L-theanine in green or black tea may contribute to this feeling of relaxation by reducing a person’s resting heart rate.

4. Weight loss

As part of a calorie-controlled diet, replacing a snack with green tea or another low-calorie hot beverage could aid weight loss.

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The L-theanine in green tea can create a savory taste, also known as umami flavor. Research suggests that umami flavors may increase feelings of fullness, which often helps with weight loss.

5. Boosting the immune system

L-theanine may support the body in fighting off illness. Several studies have suggested that taking L-theanine could boost a person’s immune system, making them less likely to get common colds or the flu.

Its potential anti-inflammatory effects could also help fight illness.

7. Reducing blood pressure

Research has linked high blood pressure with a higher risk of several health problems, including heart attack and stroke.

L-theanine may help reduce stress, and a reduction in stress and increased relaxation can lower the heart rate. In turn, this may help lower blood pressure.

8. Supporting certain cancer drugs

Some research on animals suggests that L-theanine may help to increase kidney function and protect the kidneys from damage during the use of a chemotherapy drug called doxorubicin.

However, scientists need to do more research to understand the specific interactions between these chemicals.

While there is some evidence that L-theanine could benefit people’s mental and physical health, more studies are necessary before doctors can be sure of the actual effects of this compound. Scientists have not yet conducted high-quality research in humans.

Many studies to date have had a small sample size, meaning that very few people took part in the research. Data from just a small number of people are less likely to be conclusive than those from larger groups.

Other studies have used animals, such as rats or mice. However, humans are likely to react differently to animals, so these results may not be applicable.

Theanine, also commonly referred to as L-theanine, is a naturally occurring amino acid found in tea. Supplementation with L-theanine may help reduce stress and anxiety and might improve sleep quality and some aspects of cognitive function.

Clinical studies typically use L-theanine at a dosage of 100–400 milligrams (mg) per day.

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