How effective is 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. Improved focus: A small clinical trial of people between 50 and 70 showed that L-theanine supplements improved attention. 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. One of the ways L-theanine is thought to help reduce anxiety is by increasing levels of certain chemicals in the brain.Emerging findings of animal and human research studies support that the mental health benefits of l-theanine include enhanced cognitive performance, improved attention, decreased anxiety, and possibly also beneficial effects when used as an adjunctive treatment of obsessive-compulsive disorder (OCD) and schizophrenia.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.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.
Is L-theanine better than Xanax?
L-theanine has an average rating of 5. Drugs. Xanax has an average rating of 8. Drugs. 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.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.Also, 200 mg of L-theanine was shown to help reduce resting heart rate, pointing to its ability to promote relaxation (16). L-theanine may also help boys diagnosed with attention deficit hyperactivity disorder (ADHD) sleep better.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.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.
What does L-theanine do for a woman?
However, the cognitive functions for which theanine is effective are unclear. Magnesium and L-theanine are often recommended for sleep and stress relief, but there isn’t enough data to prove their combination works for everyone. Research shows magnesium may reduce anxiety, stress, and sleep, while L-theanine may aid relaxation but could also increase focus for some people.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.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.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.
How many mg of L-theanine to take for anxiety?
Clinical trials have suggested that L-theanine at 200–400 mg daily dosing for 4–8 weeks as an adjunctive therapy improves anxiety, depressive and psychotic symptoms with minimal side effects (Sakamoto et al. How Much L-Theanine Should I Take? As noted above, there are no official dosing recommendations. However, it’s common for studies to use 2. Adults taking L-theanine regularly often consume up to 400 mg per day.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.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.But combining L-theanine with magnesium may offer additional benefits because the two supplements may work synergistically to provide more benefits than taking either supplement alone.
Can L-theanine be taken with metoprolol?
Theanine might lower blood pressure. Taking theanine along with medications that lower blood pressure might cause blood pressure to go too low. Monitor your blood pressure closely. 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.Key Takeaways. Magnesium and L-theanine are often recommended for sleep and stress relief, but there isn’t enough data to prove their combination works for everyone. Research shows magnesium may reduce anxiety, stress, and sleep, while L-theanine may aid relaxation but could also increase focus for some people.L-theanine may be beneficial for those who experience increased blood pressure in stressful situations. One study found that people who usually experienced higher blood pressure after specific mental tasks found that L-theanine helped reduce an increase in blood pressure.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.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.
When is the best time to take L-theanine for anxiety?
The best time to take L-theanine depends on your personal needs and preferences. If you’re using it to reduce anxiety or enhance focus, taking it in the morning or early afternoon may be beneficial. If you’re using it for sleep support, taking it in the evening or before bedtime is recommended. Before taking L-theanine supplements, talk with your health care provider, if you regularly take any medications. Some sleep medications such as diazepam (Valium), lorazepam (Ativan), and zolpidem (Ambien) may interact with L-theanine and cause more drowsiness.Research shows magnesium may reduce anxiety, stress, and sleep, while L-theanine may aid relaxation but could also increase focus for some people. Addressing overall sleep habits is crucial, as supplements alone may not resolve sleep issues.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.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.