The following sections discuss the existing evidence for the possible benefits of L-theanine.
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Many people drink black or green tea while at work, believing that it boosts their mental focus. A study focusing on the effects of L-theanine on cognitive function in older adults appears to support this.
Researchers in this study looked into whether the regular intake of theanine in the form of green tea for 12 weeks could improve subjects’ attention and cognition.
They concluded the study with positive initial findings, stating that attentional function and working memory did appear to improve with L-theanine consumption.
However, they also stated that more research is necessary to determine how L-theanine might affect a person’s attention and focus.
There is a need for more high-quality research to clarify the effects of this compound on people’s mental functions.
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.
A study found that people reported having greater sleep satisfaction after taking 450–900 mg of L-theanine daily for 8 weeks. The study participants had generalized anxiety disorder and were taking antidepressants.
The authors noted that there were no reported improvements in anxiety or insomnia severity.
People often drink a cup of tea or another hot beverage to help them relax. Research suggests that the L-theanine in green or black tea may contribute to this feeling of relaxation by reducing a person’s resting heart rate.
As part of a calorie-controlled diet, replacing a snack with green tea or another low-calorie hot beverage could aid weight loss.
The L-theanine in green tea can create a savory taste, also known as umami flavor. Research suggests that umami flavors may increase feelings of fullness, which often helps with weight loss.
L-theanine may support the body in fighting off illness. Several studies have suggested that taking L-theanine could boost a person’s immune system, making them less likely to get common colds or the flu.
Its potential anti-inflammatory effects could also help fight illness.
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Research has linked high blood pressure with a higher risk of several health problems, including heart attack and stroke.
L-theanine may help reduce stress, and a reduction in stress and increased relaxation can lower the heart rate. In turn, this may help lower blood pressure.
Some research on animals suggests that L-theanine may help to increase kidney function and protect the kidneys from damage during the use of a chemotherapy drug called doxorubicin.
However, scientists need to do more research to understand the specific interactions between these chemicals.
While there is some evidence that L-theanine could benefit people’s mental and physical health, more studies are necessary before doctors can be sure of the actual effects of this compound. Scientists have not yet conducted high-quality research in humans.
Many studies to date have had a small sample size, meaning that very few people took part in the research. Data from just a small number of people are less likely to be conclusive than those from larger groups.
Other studies have used animals, such as rats or mice. However, humans are likely to react differently to animals, so these results may not be applicable.
Managing cognitive challenges, such as attention deficits or stress-related mental fatigue, can be overwhelming. At Philadelphia Integrative Psychiatry, Dr. Danish and his team are committed to staying at the forefront of evidence-based treatments, including natural and integrative options.
One such area of interest is the combined use of L-theanine and caffeine, which has shown promise in enhancing cognitive function and attention. By leveraging insights from cutting-edge research, we aim to provide personalized care that addresses both immediate symptoms and long-term well-being.
A recent systematic review titled "The Cognitive-Enhancing Outcomes of Caffeine and L-Theanine" explores the synergistic effects of these compounds on cognition, attention, and stress management. This blog will delve into the findings of this review, highlighting how these natural substances could support cognitive health.
L-theanine, a natural amino acid found in green tea, has been shown to support focus and alleviate anxiety by elevating levels of GABA, serotonin, and dopamine—key neurotransmitters that regulate mood, concentration, and alertness. It enhances cognition through mechanisms such as glutamate reuptake inhibition, competitive antagonism at low-affinity glutamate receptors in the hippocampus, and interaction with GABA-A receptors, which also provides neuroprotective effects. Clinical studies often use a dose of 200 mg twice daily, typically after breakfast and lunch, with effects lasting 5 to 9 hours. For some individuals, higher doses of up to 400 mg taken two or three times daily may be beneficial.
When combined with caffeine—a stimulant that blocks adenosine receptors (A1 and A2a) to increase cholinergic and dopaminergic activity—the two substances work synergistically to enhance attention, reduce mind-wandering, and improve overall cognitive performance. Studies have demonstrated that this combination is particularly effective in improving inhibitory control and focus in individuals with ADHD and reducing task-related mind-wandering in healthy adults. Together, L-theanine and caffeine offer a safe and promising approach to optimizing cognitive function under various conditions.
There are numerous companies producing L-theanine supplements. Thorne and Pure are often rated more favorably as high-quality supplement manufacturers; however, their products focus solely on L-theanine. Sports Research, on the other hand, offers a combination supplement containing both L-theanine and caffeine.
It’s important to note that, as these are supplements, there is no unbiased or specific research available on any particular brand.
Contact us to discuss your requirements of L-Theanine for Nootropic. Our experienced sales team can help you identify the options that best suit your needs.