Can I take L-theanine and caffeine together?
The combination of coffee and L-theanine is a proven way to enhance alertness while reducing the “jitteriness” some people get from high doses of caffeine. Multiple studies show that together they can boost focus, attention, and reduce distractibility during cognitively demanding tasks. Combining L-theanine with caffeine may reduce some negative effects of caffeine, such as increased blood pressure and sleep disruption, and potentially enhance cognitive functions like attention.It is well absorbed from the intestine and can cross the blood brain barrier. Putative biological activities include relaxation and cognitive enhancement. The rationale is that l-theanine increases alpha brain waves in the brain, which is associated with relaxation and selective attention.Taking L-Theanine for Anxiety Reduced anxiety: A review of nine published articles showed that taking 200 to 400 mg of L-theanine a day can help reduce anxiety in people exposed to stressful environments.L-theanine elevates levels of GABA, as well as serotonin and dopamine. These chemicals are known as neurotransmitters, and they work in the brain to regulate emotions, mood, concentration, alertness, and sleep, as well as appetite, energy, and other cognitive skills.
Is L-theanine better than caffeine?
While caffeine is said to have a stimulating effect, but is also associated with increased nervousness in sensitive persons, the amino acid L-theanine from tea scores with the fact that it reduces the brain waves that influence the feeling of stress and nervousness. L-theanine (γ-Glutamylethylamide) is a nonprotein water soluble amino acid (AA) mostly found in leaves of Camellia sinensis (green tea). This is a key component of green tea and is considered as the most abundant form of total AAs in green tea (i.Combining caffeine and L-theanine may improve cognitive function and energy levels more effectively than either compound alone.You can naturally get L-theanine by drinking teas such as matcha, green tea, and white tea. It has a unique caramel taste that helps reduce the bitterness of caffeine. You can also take L-theanine as a dietary supplement. Theanine is also found in some mushrooms.
What is the best source of L-theanine?
To the best of our knowledge, tea is the only main dietary source of L-theanine. The most commonly consumed teas across the globe are nonfermented green tea and intensively fermented black tea (Bokuchava and Skobeleva, 1980). C. Glutamylethylamide or l-theanine has been studied as a food additive and functional food in relation to human nutrition.As a supplement, L-theanine supports mental clarity and focused attention without causing drowsiness. It helps calm your mind from overthinking while keeping you alert and composed, making it a perfect ally for those seeking calm focus without agitation.The most recent and highest quality study, published in 2024 2, found that L-theanine has a protective effect on acute alcoholic liver injury in mice, mitigating liver tissue damage and reducing serum levels of liver enzymes.In particular, L-theanine affects the release of neurotransmitters in brain neurons, increasing levels of gamma-aminobutyric acid, serotonin, and dopamine, thereby reducing anxiety and stress hormone secretion in stressful situations [10].
Who should not drink L-theanine?
People who are pregnant or breastfeeding should be cautious when taking L-theanine, due to the limited research available for these groups. If you are using sleep medications such as lorazepam (Ativan®), diazepam (Valium®), or zolpidem (Ambien®), talk with your health care provider before taking L-theanine. L-Theanine is commonly used to improve sleep quality through inhibitory neurotransmitters. On the other hand, Mg2+, a natural NMDA antagonist and GABA agonist, has a critical role in sleep regulation.While L-theanine is often used to alleviate anxiety, it can increase feelings of anxiety in some people. This is extremely rare but is most likely caused by the changes the L-theanine has on how the brain deals with serotonin and GABA.The introduction of natural supplements like L-Theanine, CBD, or magnesium may also help achieve better sleep. While L-Theanine promotes relaxation without drowsiness, CBD reduces anxiety and improves sleep quality.Research also shows L-theanine can improve the quality of sleep—not by acting as a sedative, but by lowering anxiety and promoting relaxation. There’s evidence that L-theanine may help improve sleep quality in children with attention deficit hyperactivity disorder (ADHD).L-theanine supplements may improve sleep quality and reduce the time it takes to fall asleep. Doses studied by researchers range from 200 milligrams (mg) per day to 900 mg per day, although the FDA considers L-theanine safe (GRAS) in doses up to 250 mg per day.
What’s stronger than L-theanine?
Some studies suggest Suntheanine may have more reliable potency and bioavailability due to its controlled production process. Suntheanine products can make health claims that plain L-Theanine cannot, due to research that has been performed on the Suntheanine form, specifically. The dose of L-Theanine plays a significant role in how long its effects are felt: Higher doses (200-400 mg): These may provide extended benefits, lasting closer to the 6-8 hour range. Lower doses (50-100 mg): These tend to offer shorter effects, closer to 3-4 hours.The calming effects of L-theanine usually kick in within about 30–60 minutes after taking it. To help treat insomnia, ADHD and hyperactivity, doses of 200 milligrams taken twice daily are usually most effective.You may take L-theanine at any time of day. Taking L-theanine in the morning can support a healthy stress response. You might take it at night before bedtime to promote restful sleep.The benefits are heightened when taken with caffeine. If you’re going to take L-theanine to gain more alertness and mental clarity, you should take it during the day,” advises Zumpano. It does seem to do better with coffee or a caffeinated beverage.When taken by mouth: L-theanine is possibly safe when used short-term. Doses of up to 900 mg daily have been safely used for 8 weeks. It isn’t clear if L-theanine is safe to use for longer periods of time. It might cause mild side effects, such as headache or sleepiness.
Does L-theanine increase dopamine?
Research shows that L-theanine supplements can elevate your levels of GABA, dopamine and serotonin, which promotes relaxation and reduces anxiety levels. L-theanine may help people fall asleep more quickly and easily at bedtime, thanks to the relaxation boost it delivers. Research also shows L-theanine can improve the quality of sleep—not by acting as a sedative, but by lowering anxiety and promoting relaxation.The short answer is this, though: Ashwagandha works as an adaptogen to support your body’s stress response, whereas L-theanine interacts with brain waves and impacts neurotransmitters to create a sense of calm without causing sedation. If you were going to add just one to your lifestyle, it should be L-theanine.How long does it take for L-theanine to work for anxiety? How long it takes for L-theanine to work depends on several factors, including weight, individual body chemistry, dosage, and severity of symptoms. That said, some people feel relief within just 20-30 minutes of taking L-theanine.L-theanine reduces anxiety, stress, and insomnia in people dealing with stressful life events. L-theanine is a compound known for its calming effect on the mind. In studies, it significantly reduced stress levels, making it a popular option today for people seeking natural remedies for anxiety.
Is L-theanine better than Ashwagandha?
Think of it this way. Use Ashwagandha when you’re burned out, overwhelmed, or dealing with chronic stress. Use L-Theanine when you need in-the-moment calm without drowsiness. Some people benefit from taking both: Ashwagandha for long-term balance and L-Theanine for immediate relief. Combining L-theanine with caffeine may reduce some negative effects of caffeine, such as increased blood pressure and sleep disruption, and potentially enhance cognitive functions like attention.Ashwagandha is one of the most well-researched and effective supplements for lowering cortisol. It’s an adaptogen that helps regulate stress hormones and improve mood, energy, and sleep.Evidence from human electroencephalograph (EEG) studies show that it has a direct effect on the brain (Juneja et al. Trends in Food Science & Tech 1999;10;199-204). L-theanine significantly increases activity in the alpha frequency band which indicates that it relaxes the mind without inducing drowsiness.Research highlights that functional drinks containing L-Theanine and Ashwagandha can help reduce stress and social anxiety while promoting mental well-being. They also support better sleep quality without the negative side effects associated with alcohol.Ashwagandha and magnesium have been used to support sleep and reduce stress. Ashwagandha appears to be more effective than magnesium at relieving anxiety, though both supplements show some benefit in aiding sleep.