What are the Health Benefits of L-Theanine?David Nazarian M.D.
What is L-theanine?
Have you ever sat down with a nice cup of tea and had a calm, relaxing feeling? That’s not just because of the warm beverage, it’s actually related to the polyphenols, flavonols and catechins found in tea leaves. One of the most important of these (in our opinion) is L-theanine.
Although it’s extremely important for overall wellness, the body does not naturally produce this amino acid. L-theanine (N-Ethyl-L-Glutamine) is only found naturally in Camellia sinensis leaves (green tea and black tea) and certain mushrooms. The amino acid is responsible for the relaxing effects of tea as well as its umami flavor.
Because of its antioxidant properties, we also include L-theanine in VitaminMD’s vitamin elixirs.
L-theanine resembles glutamate, a neurotransmitter released by nerve cells in your brain. Glutamate plays a significant role in learning and memory and, for your brain to function correctly, it must be present in the right concentration in the right places at the right time. L-theanine can bind to glutamate receptors, blocking the effects of glutamate and creating a calming effect rather than a stimulating one.
What is the correct L-theanine dosage?
Though L-theanine is found in several natural sources, you can’t get enough of it without taking vitamin supplements. The standard dosage amount is between 200-400 mg twice a day.
However, the effects of L-theanine typically rely on what you are trying to address. Here are some typical ingestion amounts:
- Anxiety or stress relief: 300-900 mg
- Panic attacks: 300-900mg
- Severe anxiety: 600-1,200 mg
- Insomnia: 400-1,000 mg
- ADHD: 300-900 mg
- Depression: 300-900 mg
What are the benefits of L-theanine?
There are more L-theanine benefits than just improved mood and relaxation.
Can L-theanine improve sleep quality?
Researchers believe that L-theanine, while not a sedative, can help people relax before bed, sleep more efficiently, and experience restful sleep. Amino acids affect brain chemicals that play a critical role in rest, improving your sleep.
L-theanine can cross the blood-brain barrier and affect brain activity by promoting increased alpha brain waves — a pattern of brain activity associated with a more relaxed state that isn’t drowsiness.
One study found sleep satisfaction increased after taking 450 – 900 mg of L-theanine daily for eight weeks. Those taking part in the study suffered from generalized anxiety disorder and were also taking antidepressants.
Can L-theanine help you think more clearly?
Scientists have studied L-theanine’s role in mental health and cognitive function. They’ve determined that L-theanine improves cognitive function — especially when performing an attention task.
Specifically, the compound may improve cognitive performance and reaction times. The combination of L-theanine and caffeine can enhance number skills and alertness. Many energy supplements include L-theanine because the effect of theanine reduces the jittery effect of caffeine.
L-theanine has a protective effect on nerve cells. This may prevent cognitive impairment and peripheral neuropathy, and repair nerves.
Does L-theanine affect the immune system?
Several studies suggest that taking L-theanine can enhance the immune system, reducing the chance of getting colds and the flu. Also, the compound may have anti-inflammatory effects that can help fight illnesses.
Can L-theanine control blood pressure?
It’s commonly known that high blood pressure resulting from psychological stress contributes to many health problems, including heart attack and stroke.
L-theanine may reduce stress. When anxiety is lessened, there is increased relaxation, which can lower the heart rate. A slower heart rate may assist with controlled blood pressure.
Can patients supercharge chemotherapy with L-theanine?
Cancer researchers are following up on animal studies that suggest inhibition of glutamate transporter by theanine enhances the therapeutic efficacy of doxorubicin. This happens because L-theanine enables an increased amount of the drug into cancer cells.
Can L-theanine aid psychotropic drugs?
A study in Clinical Psychiatry magazine found that L-theanine and antipsychotic therapy can eliminate anxiety symptoms in schizophrenia and schizoaffective disorder patients.
Is L-theanine safe?
The Food and Drug Administration (FDA) has classified L-theanine as safe for healthy adults. When people use it as directed, the enzyme is nontoxic.
That said, women who are pregnant or breastfeeding should not use L-theanine supplements. Consult with your healthcare provider before introducing any dietary supplements.
If you are undergoing any medical treatments or on other medications, seek medical advice before introducing vitamin supplementation.
What are potential L-theanine side effects?
Overall, the effects of L-theanine are well-tolerated by participants in clinical trials. The exception was that a few people had mild adverse events such as sleep disturbances, digestive problems, and headaches.
L-theanine can lower blood pressure. Those who naturally have low blood pressure or take medication that causes this effect should closely monitor their blood pressure.
Contact your healthcare professional if you notice any side effects.
Why trust VitaminMD with your vitamin formulations?
The VitaminMD Story
Dr. David Nazarian developed VitaminMD as a result of the COVID-19 pandemic. He saw his patients’ diets lacked an all-inclusive vitamin — an essential immunity boost that optimizes overall health. He also noticed that most of his patients were vitamin D deficient and unaware of its many problems.
Many patients asked Dr. Nazarian what to take to boost their immune systems and keep their bodies strong against infections, but there wasn’t one product with all the necessary ingredients.
There is a wide variety of multivitamins available to the public. Unfortunately, no single multivitamin has been specifically formulated to meet today’s needs. VitaminMD’s formulas contain many ingredients that patients can’t find in a single product. Our vitamin supplements are easy to drink, great tasting, and absorb better than tablets. An M.D. formulated VitaminMD on the pandemic frontlines to meet today’s health needs.
Who likes taking multiple pills and tablets each day? No one. That’s why VitaminMD’s elixirs deliver a robust and comprehensive dose of all the necessary vitamins for boosting the immune system and supporting overall health. Other vitamins often lack main ingredients — meaning patients must take multiple tablets to meet all their needs.
Many people are deficient in vitamin D and popular immunity drinks on the market today lack enough vitamin D. VitaminMD has the necessary dosage of vitamin D and other great ingredients that boost immunity and optimize overall health.
Medical News Today https://www.medicalnewstoday.com/articles/324120#overview
Genome Project https://www.genome.gov/genetics-glossary/Amino-Acids
Cleveland Clinic https://my.clevelandclinic.org/health/articles/22839-glutamate
Gregory E, Sweet BV. Pharmacology and therapeutic uses of theanine. Am J Health Syst Pharm. (2006) 1:28–30. DOI: 10.2146/ajhp050148
Lyon MR, et al. (2011). The effects of L-theanine (suntheanine) on objective sleep quality in boys with attention deficit hyperactivity disorder (ADHD): A randomized, double-blind, placebo-controlled clinical trial.