Can L-theanine reduce weight?
L-theanine is a compound that may support thinking, sleep, and relaxation and help with weight loss, blood pressure, and more. Research suggests that L-theanine might provide a range of health benefits, which may include improved mental focus and better sleep quality. L-theanine doesn’t directly make you sleepy, but it may help you sleep better and for longer periods, especially when combined with GABA, which is known for its calming effects.Most people find that L-theanine works best when taken in doses of 200-400 mg per day. Larger doses may be more effective but can also cause side effects. I recommend my patients interested in L-Theanine take 200 mg to start to help with anxiety relief and sleep.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.L-Theanine’s effects on stress and cortisol levels Cortisol contributes to increased blood pressure, inflammation, weight gain, and sleep quality disturbances, among other things. Studies show that L-theanine lowers cortisol to a healthy level and may improve sleep quality.Unlike many supplements that focus solely on boosting metabolism or curbing appetite, L-theanine addresses the psychological aspects of weight management. By promoting relaxation, reducing stress, and enhancing mood, it helps to mitigate stress-related and emotional eating, which are common barriers to weight loss.
Does L-theanine make you lose appetite?
As higher inclusion of L-theanine may lower blood pressure, appetite loss, difficulty concentrating, dizziness, diarrhea, headaches, nausea, and gastrointestinal discomfort (Haskell et al. Giesbrecht et al. Yoto et al. 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.According to Zumpano, if you’re looking to try L-theanine in tea or supplement form, it’s a good idea to take it in the evening before going to bed and not pair it with any coffee or caffeinated beverage.Onset of Effects Most users begin to notice the effects of L-Theanine within 30 to 60 minutes of taking it. However, several factors can affect this timeframe: Form of L-Theanine: Capsules, tablets, or powders may differ in absorption rates. Some formulas dissolve faster, leading to quicker effects.L-theanine can be safely taken in individuals with elevated liver enzymes or hepatitis, but it is recommended to consult with a healthcare provider before taking the supplement, as they may advise monitoring liver enzymes or adjusting the dose.One of the biochemical effects of L-theanine supplementation is a reduction in appetite. If your goal is weight loss, this amino acid will help you curb your cravings and hunger and focus on achieving the all-important calorie deficit.
Who should avoid taking L-theanine?
Pregnancy or breastfeeding: Pregnant or breastfeeding people should likely avoid L-theanine supplements. Speak with your healthcare provider or pharmacist for further information. Immune effects: L-theanine impacts the immune system. 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.Therefore, if you’re using L-Theanine to help you sleep, try taking it about 30–60 minutes before bed. You can take L-Theanine either with meals or on an empty stomach. However, if you haven’t recently eaten when taking L-Theanine, you may feel the effects a bit more quickly and intensely.L-theanine side effects While there aren’t any reported side effects of L-theanine specifically, common dietary supplements may lead to side effects like: Nausea and vomiting. Upset stomach and bloating. Diarrhea or constipation.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.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.
Can I take L-theanine with sertraline?
It is also safe and tolerable. L-theanine is a compound that may support thinking, sleep, and relaxation and help with weight loss, blood pressure, and more. Research suggests that L-theanine might provide a range of health benefits, which may include improved mental focus and better sleep quality.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.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.L-Theanine’s Antidepressant-like Effect in Mice In addition to its protective role against chronic stress, L-Theanine has been demonstrated to have an antidepressant-like effect.
What does L-theanine do for a woman?
However, the cognitive functions for which theanine is effective are unclear. 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.Earlier reports showed the dose dependent features of l-theanine on the brain activity can be prolonged and could typically last 8–10 h. However, the original claims relating to the calming effect of l-theanine show it is usually noted within 40–60 min after l-theanine ingestion at a dose of 50–200 mg.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.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. L-theanine may impact the production of serotonin and dopamine, the hormones affect the quality of our mood and emotions.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.
Is L-theanine safe for toddlers?
L-Theanine for Kids: a Naturally Calming Supplement L-theanine may be a suitable supplement for kids. At this time, there are no known side effects of l-theanine for kids and it is unlikely that side effects will be discovered. L-theanine is a simple amino acid, as mentioned, derived from tea (but without caffeine). 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.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 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.Key Takeaways Limited evidence exists on the use of ashwagandha and L-theanine; however, combining them does not appear to cause negative interactions, and both supplements are generally considered safe and well-tolerated.