How Long Does L
After taking L-theanine, participants consistently see a calming effect within 30-40 minutes of consumption, with dosages of 50-200mg. These effects often last 8 to 10 hours. Adding theanine to your diet can be as simple as increasing your tea intake delicious and stress-relieving!
Should you take L-theanine at night?
Early research shows that taking theanine by mouth at bedtime for 8 weeks decreases symptoms and improves sleep in people with depression. Schizophrenia. Some early research shows that taking L-theanine by mouth with prescribed medication improves some symptoms of schizophrenia.
Can I take too much L-theanine?
But just because L-theanine doesnt induce toxicity at extremely high levels doesnt mean you have to take exorbitant amounts of this amino acid to achieve ultimate calm or boost your cognitive performance. There is no current recommended L-theanine dosage set by the Food and Drug Administration .
Should l-theanine be taken at night?
Can l-theanine make anxiety worse?
L-theanine: Although found in tea and coffee, the supplement allows you to get the benefits without the caffeine which makes anxiety worse for many.
Is L-theanine bad for your liver?
Beneficial Effects Reported In Depressed Mood Adhd Bipolar Disorder And More
L-theanine is an amino acid that occurs naturally in tea leaves and is used in Asian medicine to treat many medical and mental health problems. In a previous blog post, I briefly reviewed the evidence for l-theanine for stress and anxiety reduction. In this post, I add to the discussion on l-theanine by reviewing important recent findings on l-theanine for a variety of mental health problems.
Findings of animal and human research support that taking l-theanine on a regular basis improves cognitive performance, attention, sleep quality, and may enhance mood, and reduce symptoms of OCD, panic disorder, and bipolar disorder. L-theanine also has important general health benefits including reduction of the risk of cardiovascular disease and fighting obesity ++L-theanine%2C+unique+amino+acid+of+tea%2C+and+its+metabolism%2C+health+effects%2C+and+safety.+Crit+Rev+Food+Sci+Nutr.” rel=”nofollow”> Türközü 2017).
Beneficial effects achieved through multiple mechanisms of action
Promising findings for beneficial effects on memory, learning, and cognitive function as well as for treatment of OCD, bipolar disorder, panic disorder, and schizophrenia
No serious safety concerns
& 4 Theanine Helps Neurotransmitters
Theanine is able to cross the blood-brain barrier and has been shown to impact your neurotransmitters in several ways that can help you deal with stress, reduce anxiety, and relieve depression including:
-
increase the feel-good and relaxing neurotransmitters GABA, serotonin, and dopamine, and
-
reduce the impact of the excitatory neurotransmitter glutamate by blocking glutamate receptors.
Also Check: Can You Tell If Someone Has Depression
Why Do People Take Theanine
Theanine supplements may help people feel more relaxed and lower anxiety, some early studies have shown. Theanine supplements helped boys with ADHD sleep better in one small study. Another small study showed that when combined with caffeine, theanine may sharpen thinking. More research is needed to see how theanine affects these conditions.
People who drink green tea — which is high in theanine — had a lower risk of stroke, one study found. We donât know if it was actually the theanine in the green tea that produced the benefit.
Some animal and lab studies show that theanine could help with dementia, high blood pressure, and unhealthy cholesterol levels. Theanine could also boost the benefits — and reduce side effects — of some drugs for cancer treatment. But we don’t yet know whether theanine supplements would have these benefits in people. We need more research to know for sure.
Standard doses of theanine have not been set for any condition. Ingredients in supplements may vary widely. This makes it very hard to set a standard dose.
Side Effects And Interactions
A person should speak to their doctor before taking supplements.
Most people are unlikely to experience side effects when they take L-theanine, but the supplement may interact with some medications.
It is essential to speak to a doctor about any current medications before taking L-theanine supplements.
L-theanine may interact with the following drugs and supplements:
- drugs for the treatment of high blood pressure
- other supplements that lower blood pressure
- stimulants, such as those that doctors use to treat attention deficit hyperactivity disorder
- supplements that contain caffeine
You May Like: What To Do Or Say To Someone Who Is Depressed
Dosage Notes For Beginners
L-Theanine is a great starting point for anyone looking to see what nootropics are all about, or if youre just looking to reduce stress and anxiety naturally and without prescription drugs.
If this is your first-time taking L-Theanine , ramp up your dosage slowly as you find the best dosage for you. Start with a low dosage of around 200mg and increase it as necessary until youve found the ideal range for you.
Will Supplements Cure My Anxiety
While supplements may help you manage some symptoms, they likely wont cure your anxiety.
Because anxiety is often a result of an underlying cause like past experiences or biological factors its best to seek the support of a medical or mental health professional. They can help you address, understand, and learn to successfully manage your anxiety long term.
Don’t Miss: Depressed Person Sleeping All Day
A Word From Verywell Mind
If you are considering taking L-theanine for ADHD, it is important to talk to your doctor first. While there is some promising research on the use of L-theanine for ADHD, more research is needed to confirm these findings. L-theanine may interact with certain medications, so it is always best to talk to your doctor before taking L-theanine or any other supplement.
May Support Weight Loss
Its entirely possible that you could use L-theanine for weight loss and be successful with it. One study fed mice L-theanine and various green tea components for 16 weeks. Not only was body weight lowered, but the mice ate less and lost body fat as well. L-theanine did not directly lead to increased fat burning or metabolic output. But, its appetite-suppressing effect led to fewer calories consumed. Theanine can also be used to control stress eating.
Another double-blind clinical trial in 2009 examined how green tea extract affects body composition. The study used 132 subjects ages 21-65 receiving a green tea beverage or a placebo beverage. Triglyceride and free fatty acid levels were lower in the green tea group after just 12 weeks. They also lost more fat around the abdominal area.
It is worth noting that patients exercised during the study. Thus, green tea enhanced the fat loss induced by exercise. We also dont know how much L-theanine contributed to direct changes in body composition. Still, weight loss appears to be an indirect benefit of L-theanine when paired with exercise.
Don’t Miss: Why Am I All Of A Sudden Depressed
What Are The Dangers Of Theanine
Theanine, a powerful amino acid found in black tea and green tea, mushrooms, and available as a non-prescription, over-the-counter food supplement in capsule form, is getting a lot of attention these days. According to Life Extension Magazine, theanine in tea “causes changes in body chemistry that rejuvenate, relax, enhance the ability to think and change mood.” Although tea also contains caffeine, it is theanine in the tea that is credited with the soothing effects, as well as antioxidant properties that scavenge and destroy free radical cells. However, under certain conditions and in combination with certain medications, there are dangers associated with taking theanine.
Video of the Day
It Is A Neuroprotective Agent
Considering L-theanine is structurally similar to glutamate it can help protect brain health from stress-induced damage.
Apart from interacting with glutamate receptors, theanine mediates neuroprotective action possibly by influencing glutamate transporters.
It may even support neurogenesis or formation of adult brain cells but the concept of adult neurogenesis is still under debate.
It also protects from neurotoxicity and lowers inflammation and oxidative stress in the brain.
Quick Gist: L-theanines structural similarity with one of the most important neurotransmitters in our body: L-glutamate, makes it a potential neuroprotective agent. It can help attenuate and recover from damage and changes occurring in the brain structure due to chronic stress and depression.
Read Also: Is Depression A Real Thing
What Are The Risks
Tell your doctor about any supplements you’re taking, even if they’re natural. That way, your doctor can check on any potential side effects or interactions with medications.
- Side effects. Studies have not found side effects from using theanine supplements. Drinking lots of green tea can cause upset stomach and irritability from the caffeine. It’s not clear if using theanine supplements in the long-term is safe.
- Risks. We don’t know if theanine is safe for children or for women who are pregnant or breastfeeding.
- Interactions. If you take any medicines regularly, talk to your doctor before you start using theanine supplements. They could interact with stimulants, sedatives, and drugs for high blood pressure.
Supplements are not regulated by the FDA in the same way that drugs are. The FDA does not review these supplements for safety or efficacy before they hit the market.
Show Sources
Possible Benefits Of L
Most of L-theanines effects have to do with promoting relaxation and positively affecting mood, though not all these effects have been shown to be consistent, and some have the potential to cause drug-seeking behavior when used excessively. L-theanine use triggers the following potentially positive responses in the brain for users with anxiety issues:
If you are a person who experiences anxiety that interferes with your functionality on a regular basis, the above effects may help to put you in a better frame of mind. However, it is good to remember that similar effects can be achieved through other means, as L-theanine use does entail some potential drawbacks. Both the drawbacks of L-theanine and alternative methods of achieving the above effects are outlined below.
Read Also: How To Cope With Anxiety Depression
Can I Take Too Much L
Is there a cure for depression with L-theanine?
Although the results of all the studies mentioned above are quite promising, more research is needed to confirm the fact that L-theanine is indeed very beneficial for patients suffering from depression.
Can you use caffeine in addition to L-theanine?
L-theanine can lessen this effect, but if caffeine is used to supplement L-theanine, it should be used in small amounts. Decaffeinated green tea, for example, contains low levels of caffeine and may be a better choice than regular, fully caffeinated green tea. Does L-theanine work?
Easily Stay On Top Of The Latest Nutrition Research
Become an Examine Member to get access to the latest research. Get 150+ studies summarized for you across 25 different categories every month.
Members also have access to the Examine Study Database of 400+ supplements and their effects on 600+ health outcomes, as well as in-depth research analyses. Understand the whole body of nutrition and supplement evidence at a glance.
-
Theanine is relaxing, but does not appear to induce sedation
Get our free 5-day course on the essentials of supplementation.
At Examine, our incentives line up with yours getting unbiased information. That’s why we dont sell any advertising or supplements.
Join over 250,000 people who have learned about effective versus overrated supplements, tips for buying supplements, and how to combine supplements for safety and efficacy.
Im ready for essential science-based information
You May Like: My Partner Has Depression How Do I Cope
When To Seek Help
A supplement may be all you need to manage anxiety symptoms in some cases. However, if your symptoms are becoming overwhelming or affecting your day-to-day activities or overall quality of life, it may be time to ask for help.
Seeking support from a medical or mental health professional can provide you with tailored treatment options. This can include talk therapy, medication, or other techniques or remedies.
If the products on this list arent what youre looking for, many other options are available.
Here are some things to keep in mind when youre searching for a high quality supplement:
- reputable brand
- certifications
- positive user reviews
Because the FDA doesnt regulate dietary supplements to the same degree as medications, searching for high quality products is especially important.
Final Thoughts On The Health Benefits Of L
L-theanine supplements have become increasingly popular in the world of nootropics. Theanine is not a limitless pill like NZT-48. No such brain booster exists. But you can still expect an improvement in focus and problem-solving skills while using L-theanine and caffeine together. This amino acid also improves your ability to perform when life gets tough. Much of the scientific data out there has shown numerous benefits of L-theanine for your mood and your mental health.
L-theanine is inexpensive and relatively easy to find at any local health food store. You want to aim for products that do not contain additives. Seek out supplements manufactured by a trusted third-party company. Finally, do not use L-theanine supplements, or any dietary supplement, to cover up unhealthy lifestyle habits. You should still strive to exercise each day, eat a healthy diet and get 7-8 hours of deep sleep every night.
Also Check: How To Get Out Of A Depression Spiral
The 10 Best Anxiety Supplements In 2022
Many of us have felt anxious on occasion. But for the millions of people globally living with an anxiety disorder, anxiety occurs more regularly.
From therapy to medication and yoga to meditation, there are many approaches to help reduce anxiety.
Another popular option is dietary supplements.
While theres still more to be learned about supplements and their role in mental health, 2021 research suggests they may be an effective remedy for easing anxiety symptoms.
If youre wondering how supplements may help you curb anxiety, weve got you covered. Weve rounded up 10 of our top choices, including specific products we recommend.
Supplements for anxiety may work, but results can depend on various factors, including:
- how much you take
- other treatments you may be using
- other conditions you have or medications you use
Even though theyre not medications, supplements can be powerful. Science still has more to learn about what dosages are effective , so its best to begin with the smallest dose possible.
If youre already participating in therapy, taking anti-anxiety medications, or receiving other treatment, supplements shouldnt be used as a replacement remedy.
In these cases, adding supplements as part of your treatment plan may help reduce symptoms further.
Its important to talk with a healthcare professional for guidance if you have any questions or want to learn more.
We considered several key points when choosing the products listed below, including:
Green Tea Reduces Incidence Of Stroke
Research has found that if L-Theanine is present in the body at the time stroke occurs, brain damage will be significantly reduced.
In this monster study done in China, researchers selected 14,212 subjects from 12 provinces. Ages ranged from 35 60 years old. The study looked at tea drinking status, dose and type of teas.
This study concluded there was a 40% decreased risk of stroke in those who drank green, black or jasmine teas.
Also Check: Dealing With Depression As A Christian
Supporting Certain Cancer Drugs
Some research on animals suggests that L-theanine may increase the effectiveness of a chemotherapy drug called doxorubicin. It is possible that it makes doxorubicin more effective by increasing the amount of the drug in cancer cells.
However, scientists need to do more research to understand the specific interactions between these chemicals.
How To Get Enough L
The best source of l-theanine happens to be found in tea, aka one of the most commonly consumed drinks in the world. Dr. Amen says that while green tea is notoriously known to be a great source of l-theanine, black tea and white tea contain it, too.
What’s the difference between the health benefits of green tea and matcha? Watch the video below to find out.
In terms of how much l-theanine you need for it to actually impact your mood, scientific studies point to 200 to 400 milligrams a day being the recommended amount. A typical cup of green tea only has about six milligrams of l-theanine, so if you truly want to get the maximum amount, you may want to consider an l-theanine supplement. But rest assured that even if you are just integrated tea into your daily routine, you are still establishing a habit linked to supporting a mood boost plenty of scientific studies show that this habit has been linked to happiness.
Sure, a cup of tea isn’t going to solve everything and there are many other factors that play into happiness besides l-theanine. But it’s such an easy habit to integrate into your life, why not give it a shot? Chill vibes are just a few sips away.
Oh hi! You look like someone who loves free workouts, discounts for cutting-edge wellness brands, and exclusive Well+Good content. Sign up for Well+, our online community of wellness insiders, and unlock your rewards instantly.
You May Like: How To Manage Depression And Anxiety
Does It Give You A L
No, you cannot use L-Theanine to get high. Its not that kind of nootropic.
L-Theanine can help relax you, and put you in a more calmed state of mind. However, there has been no reports of it causing an actual high, like you would get with some nootropics.
Its good for making you calmer, and more focused under the right circumstances but there is no high associated with using L-Theanine.
Additive Effects Of Cholesterol Drugs
According to the Life Extension Magazine, studies have also reported that theanine has the ability to significantly lower low-density cholesterol and high-density cholesterol . In particular, consumption of theanine together with HDL cholesterol may lower “good” cholesterol, which vitally important to overall cardiovascular health. In this way, consumption of theanine supplements is contraindicated in people taking cholesterol medication.
You May Like: What Kind Of Doctor Prescribes Medicine For Depression