L-Theanine - From Tea to a Cup of Calm
L-theanine is an amino acid found primarily in green and black tea and some mushrooms. It’s also available in capsule or powder form.
It’s well known to help ease anxiety, stress, and reduce insomnia. Helping people relax, L-theanine has other health benefits, including:
Anxiety and Stress Relief
Sipping on a hot cup of tea can help you feel at ease, and research suggests that it not only relaxes the mind, but it also does so without causing drowsiness.
In a review of five randomized controlled trials that included 104 participants, four trials linked L-theanine with reduced stress and anxiety in people experiencing stressful situations.
Another study published in the Journal of Clinical Psychiatry focused on people living with schizophrenia or schizoaffective disorder. Researchers found that L-theanine decreased anxiety and improved symptoms.
Want to find out more?, click of these links to view the scientific & research studies.
https://pubmed.ncbi.nlm.nih.gov/18296328/
https://pubmed.ncbi.nlm.nih.gov/31758301/
https://www.sciencedirect.com/science/article/pii/S2352385915003138?via%3Dihub
hhttps://pubmed.ncbi.nlm.nih.gov/21208586/
Better Immunity
Some research suggests that L-theanine may improve the function of the body’s immune system. One study published in the journal Beverages found that L-theanine could help decrease upper respiratory tract infections.
Another one found that green tea catechins— antioxidants— and theanine could be effective at preventing the flu.
Another study found that L-theanine could help improve inflammation in the intestinal tract.
Want to find out more?, click of these links to view the scientific & research studies.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3049752/
https://academic.oup.com/jn/article/141/10/1862/4630528
https://pubmed.ncbi.nlm.nih.gov/22972879/
Blood Pressure Management
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. In the same study, the researchers noted that caffeine had a similar but less beneficial effect.
Along with this, research indicates that L-theanine could be beneficial for a good night’s sleep, which could be because it helps to promote relaxation. Researchers in one study found that doses of 250 mg and 500 mg of L-theanine greatly improved sleep in animals and humans. Also, 200 mg of L-theanine was shown to help reduce resting heart rate, pointing to its ability to promote relaxation. L-theanine may also help boys diagnosed with attention deficit hyperactivity disorder (ADHD) sleep better.
A double-blind study looked at the effects of L-theanine on 98 boys ages 8 to 12 years old. A randomized group was given two 100 mg chewable tablets of L-theanine twice daily. The other group received placebo pills. After 6 weeks, the group taking L-theanine had longer, more restful sleep. While the results are promising, more research is needed before it can be proven safe and effective, especially for children.
Other research suggests that L-theanine improved sleep quality for those diagnosed with schizophrenia.
Want to find out more?, click of these links to view the scientific & research studies.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3518171/
https://www.mdpi.com/2306-5710/2/2/13/htm
https://pubmed.ncbi.nlm.nih.gov/22214254/
https://pubmed.ncbi.nlm.nih.gov/25896423/
L-Theanine Safety and Side Effects
There are no confirmed or direct side effects of consuming L-theanine. Generally speaking, it’s safe to drink teas and take supplements that contain L-theanine. However, though some research shows promising results for L-theanine’s anti-tumor properties, teas that contain amino acids can have other ingredients that could be harmful to people being treated for cancer.
According to Memorial Sloan Kettering Cancer Center, the polyphenol EGCG found in green tea can reduce some chemotherapy drugs’ efficacy, such as bortezomib. For that reason, it’s crucial for those taking chemotherapy drugs to talk with their healthcare provider before drinking green tea as part of their treatment plan. While there haven’t been reported side effects from taking L-theanine, because of the caffeine content, consuming large amounts of green tea can lead to:
nausea
upset stomach
irritability
Be cautious with this combination
Medications for high blood pressure (Antihypertensive drugs). 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.
Women who are pregnant or breastfeeding should also limit how much tea they drink to avoid over-caffeinating. It’s best to ask your healthcare provider about what’s safe for you. The same advice applies to children as well.
Dosage
L-theanine is naturally found in tea and some mushrooms. As medicine, L-theanine has most often been used by adults in doses of 250-500mg by mouth daily. Speak with a healthcare provider to find out what dose might be best for a specific condition.
