What is L-theanine and caffeine good for?
Paired with caffeine, L-theanine may help increase focus and attention. A small study found that a combination of L-theanine (97 milligrams, or mg) and caffeine (40 mg) helped a group of young adults focus better during 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.A Quick Review L-theanine is an amino acid concentrated in tea and can be a dietary supplement. It has calming effects on the body and may reduce stress and relieve symptoms of anxiety and depression. L-theanine supplements are considered safe and are not associated with any side effects.In addition to these adaptogenic properties, ashwagandha has also shown promise as a nootropic, with studies suggesting that it can enhance memory, improve reaction time, and increase cognitive capacity.The short answer is yes. These two supplements work in complementary ways. L-Theanine can help calm the mind fast, while ashwagandha builds long-term resilience to stress. It’s like pairing a spa day with a self-help book.
What happens if you take L-theanine and caffeine?
The Combination of Caffeine and L-Theanine When taken together, these compounds can balance each other out, mitigating the jittery effects of caffeine while aiding its positive impacts on focus and mental clarity. L-theanine as a sleep aid It works best when paired with magnesium glycinate 30 – 60 minutes before bed, due to their synergetic effects. This can also be useful if one consumes too much caffeine towards the latter part of the day, such as after 4 pm. Typically L-theanine is associated with better quality sleep.So, can you take L-Theanine and ashwagandha together? The short answer is yes. These two supplements work in complementary ways. L-Theanine can help calm the mind fast, while ashwagandha builds long-term resilience to stress.L-theanine is an amino acid that shows promise as a complementary treatment for ADHD. Studies continue, and while L-theanine is not a replacement for existing treatments, some research suggests it may play a supportive role.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.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.
Should I take L-theanine in the morning or at night?
The study showed that this combination could potentially increase sleep duration and REM sleep. 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. Effectiveness for Different Lifestyles. 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.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.It has calming effects on the body and may reduce stress and relieve symptoms of anxiety and depression. L-theanine supplements are considered safe and are not associated with any side effects. Talking to a healthcare provider before starting a new supplement is important to ensure it’s safe and appropriate for you.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.
Does L-theanine make you sleepy?
Several studies have suggested that L-theanine could help people relax before bedtime, get to sleep more easily, and sleep more deeply. These benefits may result from the specific effects that the amino acid has on brain chemicals that play a role in sleep. 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.Studies in mice indicate that it improves behavior under stress conditions,5 suppresses deterioration of learning ability under social stress,6 and improves memory impairment.A number of clinical trials and a recent systematic review of human studies suggest that L-theanine, particularly at doses of 200 milligrams or more, can offer meaningful support for short-term stress and anxiety,” he says.
Who should not drink L-theanine?
L-theanine is a non-protein amino acid that is found in some foods like tea and mushrooms. It is also available in supplement form. Many people may be able to safely take L-theanine without negative side effects, but some people (like those who are pregnant or undergoing cancer treatment) should avoid it. 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. Pregnancy and breast-feeding: There isn’t enough reliable information to know if theanine is safe to use when pregnant or breast-feeding. Stay on the safe side and avoid use.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.Again, supplements affect everyone differently, but, “common side effects may include headache, nausea and drowsiness” for some people, says Tewksbury. You shouldn’t take L-theanine supplements if: You are pregnant or breastfeeding. You’re allergic to green tea.Both products tend to make you feel more relaxed. L-theanine is generally considered safe, but be cautious about taking high doses of magnesium, especially if you have kidney disease. Working with a healthcare provider is the best way to get advice about whether the combination might make sense for you.
Can you lose weight with caffeine and L-theanine?
It is frequently combined with caffeine and sold as a dietary supplement that may assist in weight loss. Several studies have demonstrated that the combination of L-Theanine and caffeine can boost energy expenditure and metabolism, resulting in weight loss. 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.Additionally, a 2022 study 4 found that L-theanine prevents nonalcoholic hepatic steatosis by regulating hepatocyte lipid metabolic pathways, and a 2018 study 5 found that L-theanine prevents ETEC-induced liver damage by reducing intrinsic apoptotic response and inhibiting ERK1/2 and JNK1/2 signaling pathways.It may stimulate metabolism, and may boost sensations of fullness and lengthen the time before hunger returns after eating. There’s also evidence suggesting that L-theanine, when consumed in tea, may change taste perception, specifically diminishing the taste of bitterness in foods such as chocolate and grapefruit.Overall, L-theanine helped reduce obesity and improved glucose tolerance and total cholesterol levels in mice fed a high-fat diet. These findings suggest that L-theanine could be a potential treatment for diet-induced obesity by turning white fat into a more energy-burning type of fat.