Can you 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. Theanine is an amino acid extracted from green or black tea. In the brain, l-theanine increases dopamine, serotonin, and the inhibitory neurotransmitter glycine (Yamada et al.Results of a present study showed that ingestion of 200 mg of l-theanine changes the electrical activity in the brain by increasing alpha electric band measured by EEG. Earlier reports showed the dose dependent features of l-theanine on the brain activity can be prolonged and could typically last 8–10 h.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.Unlike sedatives, L-theanine doesn’t seem to dull the senses,” he explains. It appears to do this by influencing key brain chemicals linked to mood and relaxation, while also increasing alpha brain wave activity—the kind associated with a quiet, focused mind.
What is the best caffeine to L-theanine ratio?
If used in conjunction with caffeine, the ratio is typically 2:1 (e. L- theanine and 100 mg caffeine). L-theanine is often delivered in a dosage ranging from 100- 200 mg, although higher amounts have been used [32]. If used in conjunction with caffeine, the ratio is typically 2:1 (e. L- theanine and 100 mg caffeine).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.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 combination of L-theanine and caffeine leverages these complementary effects, with L-theanine providing a calming influence which counteracts the jitteriness of caffeine, resulting in improved attention, faster reaction times, and better overall cognitive performance.
Is there a downside to taking L-theanine?
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. In addition, if you’re pregnant or breastfeeding, you should also exercise caution when taking L-theanine, as there’s limited research on its safety in these populations.Published data suggests that L-theanine administered at daily doses ranging from 200 to 400 mg for up to 8 weeks are safe and induce anxiolytic and anti-stress effects in acute and chronic conditions.You shouldn’t take L-theanine supplements if: You are pregnant or breastfeeding. You’re allergic to green tea. You take sedatives, antidepressants, blood pressure medication, anti-seizure drugs or asthma medication.One cup (i. L-theanine 1, and a typical background dietary exposure is one cup of green tea per day (Health Canada, 2019).
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. In fact, some studies have shown that L-Theanine may actually decrease estrogen levels. However, it is important to consult with a healthcare professional before taking any supplements, including L-Theanine, as they may interact with certain medications or have other potential side effects.By promoting the browning of white fat, L-theanine may increase the body’s energy expenditure. This can lead to higher utilization of free fatty acids for energy, thereby reducing fat storage and potentially helping weight loss.Combining caffeine and L-theanine may improve cognitive function and energy levels more effectively than either compound alone.L-theanine is not known to be toxic and has not been shown to have adverse side effects on health, even when taken in high doses.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.
Does L-theanine give you energy or make you tired?
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. A dose of 200 mg promotes a reduction in resting heart rate, which further highlights its relaxing properties. At doses between 250 and 400 mg, L-theanine has been found to improve sleep quality. Stress is the primary application for which L-theanine is used, with sleep probably the second most popular use.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 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.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.
What cannot be taken with L-theanine?
Theanine interactions Some sleep medications such as diazepam (Valium), lorazepam (Ativan), and zolpidem (Ambien) may interact with L-theanine and cause more drowsiness. It may also interact with sedatives, stimulants, and medications for high blood pressure. Some sleep medications such as diazepam (Valium), lorazepam (Ativan), and zolpidem (Ambien) may interact with L-theanine and cause more drowsiness. It may also interact with sedatives, stimulants, and medications for high blood pressure. Supplements are not regulated by the FDA in the same way that drugs are.Featured. If you have sleep concerns, you can try taking L-theanine in the evening and avoid combining it with caffeine before bedtime. It’s generally considered safe to take L-theanine with melatonin. L-theanine may not be as effective for treating more serious sleep conditions such as sleep apnea or insomnia.Talk with your healthcare provider if you’re taking medications that help you sleep such as lorazepam (Ativan®), diazepam (Valium®), or zolpidem (Ambien®). Taking these medications and L-theanine may increase drowsiness.Key Takeaways Many social media users recommend taking a “stack” (or combination) of magnesium and L-theanine supplements for better sleep. Both have been touted for reducing anxiety or stress, and there’s reason to believe they may help some people sleep.Some studies suggest l-theanine may increase alpha waves in the brain associated with relaxation and selective attention, reduce stress and anxiety, and improve sleep quality, though findings are often inconsistent. Potential neuroprotective and anti-seizure effects have also been reported in animal models.
Is ashwagandha better than L-theanine?
Ashwagandha suits those with high, long-term stress levels, such as active individuals or those balancing work and personal life. L-Theanine is better for people who need quick relaxation, such as those with high anxiety or those preparing for high-focus tasks. L-theanine is an amino acid in green tea. It promotes relaxation without causing drowsiness and helps modulate stress responses, making it an excellent addition to your adrenal health regimen. Benefits of L-Theanine for Adrenal Support: Reduces stress and anxiety by calming the nervous system.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.Ashwagandha suits those with high, long-term stress levels, such as active individuals or those balancing work and personal life. L-Theanine is better for people who need quick relaxation, such as those with high anxiety or those preparing for high-focus tasks.