Supports Blood Pressure Regulation
One of the other uses for L-theanine is regulating blood pressure. You can control blood pressure levels by increasing nitric oxide production. Nitric oxide dilates blood vessels and allows them to function correctly. Higher NO levels can also help lower blood pressure if it is too high. But, how does L-theanine impact nitric oxide levels?
In one study, Indian scientists took cells from the inner surface of blood vessels. After isolating the cells, they exposed them to L-theanine. NO production was enhanced, implying that L-theanine can dilate the arteries. L-theanine can also lower the risk of cardiovascular disease through its effect on blood pressure regulation.
An older study looked at different doses of L-theanine given to hypertensive rats. Doses ranged from 0 to 2000mg/kg. The higher doses led to a significant decrease in blood pressure. It is worth noting that this effect was dose-dependent. The more L-theanine the rats took, the greater the reduction of blood pressure. L-theanine for high blood pressure can be an excellent natural remedy.
Reward Yourself: Balance Dopamine
The effects of dopamine are more complex than those of norepinephrine, at least in regard to anxiety. In some ways, they have a similar function. Both tend to be energizing and aid in mental focus and concentration. Both can aggravate anxiety when levels are way too high. But dopamine has some beneficial effects against anxiety as well, such as improving motivation and the experience of pleasure. Unless dopamine becomes really excessive, your anxiety may improve if you gently boost your dopamine levels.
Signs of dopamine deficiency include feeling apathetic and fatigued, difficulty losing weight, feeling unmotivated , low sex drive, and general difficulty getting pleasure from things. If you have these signs along with anxiety, consider taking these measures to boost dopamine function: B vitamins, omega-3 fatty acids, L-theanine.
Causes Of Anxiety Disorders
The exact cause of anxiety is not fully known. It is likely that anxiety disorders are caused by a combination of factors, including both your genes and your environment.
Genetics are known to play a role in the development of anxiety disorders. You are more likely to develop an anxiety disorder if you have a blood relative who suffers from an anxiety disorder.
There is evidence to suggest that an imbalance in your neurotransmitters may play a role in the development of anxiety disorders. People with low serotonin activity and elevated noradrenergic system activity may be more prone to developing anxiety.
The following factors have been identified as putting you more at risk of developing an anxiety disorder:
Stress as a result of ill health
Excessive or persistent life stressors
Personality type, as some personality types may be more prone to developing anxiety disorders
Other mental health disorders such as depression or substance abuse
Drug or alcohol use or misuse
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How We Select Supplements
Our team works hard to be transparent about why we recommend certain supplements you can read more about our dietary supplement methodology here.
We support supplements that are evidence-based and rooted in science. We value certain product attributes that we find to be associated with the highest quality products. We prioritize products that are third-party tested and certified by one of three independent, third party certifiers: USP, NSF, or ConsumerLab.
It’s important to note that the FDA does not review dietary supplements for safety and effectiveness before they go to market. Our team of experts has created a detailed, science-backed methodology to choose the supplements we recommend.
An Amino Acid In Green Tea Helps Reduce Generalized Anxiety
The amino acid L-theanine is an effective treatment of moderate and severe anxiety and does not cause drowsiness.
Green tea is used as a restorative in traditional Chinese medicine and contains many bioactive constituents, including the amino acid L-theanine. In recent years L-theanine has been extracted from green tea and is now widely used to treat anxiety symptoms and depressed mood in China, Japan, and other Asian countries. The calming effects of L-theanine are believed to compensate for the stimulating effects of caffeine in green tea .
The anti-anxiety effect of L-theanine is achieved through enhanced alpha brain wave activity and increased synthesis of GABA . Increased GABA, in turn, increases brain levels of dopamine and serotonin, resulting in general feelings of calm and well-being .
Changes in brain electrical activity measured by EEG are dose-dependent, and are similar to beneficial EEG changes observed in meditation, including increased alpha waves in the occipital and parietal regions .
A calming effect is usually noted within 30 to 40 minutes after L-theanine is taken at a dose of 50 to 200mg, and typically lasts 8 to 10 hours. Moderate anxiety symptoms often improve with a regimen of 200mg once or twice daily. More severe anxiety symptoms may require doses up to 600mg to 800mg daily taken in increments of 100mg to 200mg spaced over the day.
Learn more in my e-book, Anxiety: The Integrative Mental Health Solution.
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Best For A Higher Dose Of Omega
|Dose||2 softgels per day|
OceanBlue states that the omega-3 in this supplement comes from sustainably-sourced, wild-caught anchovies. The company also says that it distills and refines the product to remove heavy metals and other toxins.
Each dose of 2 softgels provides 2,100 milligrams of omega-3, of which 1,350 mg is eicosapentaenoic acid , 600 mg of docosahexaenoic acid , and 150 mg of docosapentaenoic acid . OceanBlue also states that this supplement is free from fillers, additives, gluten, peanuts, and soy.
Pros and cons
OceanBlue may provide a more sustainable source of omega-3, as the company claims it only sources fish from Friend of the Sea-accredited fisheries.
However, some reviewers state that it is difficult to swallow these softgels as they are quite large.
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
- positive user reviews
Because the FDA doesnt regulate dietary supplements to the same degree as medications, searching for high quality products is especially important.
Soothe Yourself: Boost Serotonin
Nearly everyone feels better when their serotonin levels are optimal. It has such a wide array of functions, involved with everything from sleep to appetite to impulse control to sexual desire. It is the brain chemical that helps soothe us when we feel stressed or threatened, and it offers considerable protection to the brain against the damaging effects of cortisol.
Because it is such a key brain chemical, the signs of serotonin depletion are many: insomnia craving sweets and other carbohydrates frequent muscle aches and pains impulsive behaviors moodiness, especially sadness, anxiety, and irritability feeling emotionally sensitive or vulnerable feeling insecure, lacking self-confidence and low stress tolerance.
Most people with anxiety, especially if their mood is low as well, may benefit by boosting their serotonin levels. Consider taking the following supplements: the amino acidL-tryptophan or the related precursor 5-HTP, the hormoneDHEA, the B vitamins and vitamin D, andomega-3 fats.
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.
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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.
What Is The Evidence That L
A 2019 study looked at the effect of 200mg L-theanine per day on 30 individuals, compared to a placebo. Stress-related symptoms were measured before and after four weeks of L-theanine treatment.
There was a significantly greater reduction in stress-related symptoms and sleep quality problems in the groups of participants receiving L-theanine than with the placebo.
A 2013 study¹¹ also looked at the effects of 200mg twice daily versus placebo in 20 pharmacy students undergoing a stint in a stressful pharmacy practice. Salivary amylase activity was measured as a marker of stress and students were asked to self-evaluate their stress levels.
Both SAA and subjective anxiety scores were lower in the L-theanine group than the placebo group.
Another study, done in 2008, enrolled 35 participants to assess the effect of L-theanine on brain waves versus placebo. Participants were randomized to receive either 50mg of L-theanine or a placebo and their brain waves were measured for a period afterwards.
The participants receiving the L-theanine showed a greater increase in alpha brain-wave activity than those receiving the placebo.
Although these studies suggest that L-theanine may be beneficial in the treatment of anxiety, the study sample sizes are small and the doses of L-theanine were not standardized. At most, these studies suggest that it is worth investing through further studies so that the exact role of L-theanine in the management of anxiety can be defined.
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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.
Reduces Stress & Anxiety
The benefits of L-theanine are most prominent for those looking to improve their mood. People started using L-theanine for anxiety and depression ages ago. Eventually, it became famous in the health world as a potent anxiolytic supplement. L-theanine works by reducing chemically-produced signals responsible for negative emotions. Furthermore, it helps you relax without feeling fatigued or tired. Many anti-stress supplements have the problem of making you too sedated.
A 2007 study looked at 12 healthy college students taking a stressful 20-minute math test. One group had 200mg of L-theanine orally before the trial, another group took nothing. People who took L-theanine had all the biomarkers associated with lower stress. Not only that, but the same group experienced a reduction in heart rate.
You can also use L-theanine for stress management when you feel a great deal of anxiety in work environments or social situations. One study looked at 20 healthy seniors in a university setting. The students went through a very challenging 10-day pharmacy practice. This exercise involved finishing demanding tasks while being judged for performance.
One group took 200mg tablets of L-theanine twice a day during the study. The second group received a placebo. The group taking L-theanine all reported lower feelings of stress.
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Possible Drawbacks Of L
If you choose to use L-theanine as a treatment for anxiety, you should make sure that you are informed of its potential drawbacks, which depend largely on how the supplement is used. Knowing how to limit any adverse side effects and understanding why they may help to prevent any unnecessary stress when using this supplement.
- Can Decrease Serotonin Levels While L-theanine also has the potential to increase serotonin levels in the brain, it has occasionally been shown to decrease them as well. A decrease of serotonin in the brain may result in an increase in stress and tension, which is the opposite of the desired effect for anxiety sufferers. Fortunately, the other positive effects L-theanine triggers in the brain may help to mitigate the adverse consequences of this possible effect.
- Mental Stimulant When L-theanine is ingested in the form of green tea or in combination with another caffeinated beverage or supplement, the side effects of the caffeine for a person with anxiety must also be taken into consideration. Caffeine stimulates the brain and increases the heart rate, which in turn increase the likelihood of strong reactions to anxiety-producing stimuli. L-theanine can temper this effect, but if caffeine is used to supplement L-theanine it should be used in small quantities. Decaffeinated green tea, for example, contains low levels of caffeine and may be a better choice than regular, fully caffeinated green tea.
May Help Fight Cancer
Two Japanese scientists published studies that administered L-theanine alongside doxorubicin to cancer cells. Doxorubicin is an anti-cancer agent designed to halt the growth of cancer cells. In the study, L-theanine enhanced the anti-tumor ability of doxorubicin. L-theanine also reduced the severity of adverse reactions that came from doxorubicin.
However, L-theanine is not proven to prevent cancer directly or in isolation. Studies show that drinking green tea is correlated with a lower risk of getting cancer, but this could be from the antioxidants. For instance, a study conducted in China involved 200 women who had ovarian cancer. Green tea drinkers lived much longer than those who did not. Its just one of many health benefits of L-theanine and green tea.
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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?
Calm Yourself: Glutamate And Gaba
Our bodies are truly elegant in their design, and this is especially apparent with brain function. One common element of this design is a binary system, wherein one chemical activates a process while its partner turns it off again. That is true of the brain chemicalsglutamate and GABA, which together account for over 80 percent of brain activity. Glutamate accelerates brain activityit is excitatory. GABA, on the other hand, puts the brakes on brain activityit is inhibitory. Together, they keep the brain humming along at just the right pacenot too fast, not too slow.
If you have developed anxiety, then you know that your balance of these two chemicals has been thrown off and the brains activity level is turned up too high, at least in some areas of the brain.
The balancing supplements for glutamate and GABA include the amino acids taurine, GABA, and L-theanine the antioxidants NAC andgreen tea vitamins B6 and D the mineralsmagnesium and zinc omega-3 fatty acids and several herbal therapies.
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Best For Vitamin D: Persona Vitamin D3
|Dose||1 gelatin capsule per day|
Persona is a subscription service that offers personalized vitamins and supplements. The company claims that it has formulated this vitamin for rapid absorption.
Each capsule contains 25 micrograms of vitamin D or around 1,000 UI. The company recommends taking the capsule with food and water.
Additionally, this product is free from most allergens, such as dairy, egg, shellfish, gluten, and soy.
Pros and cons
Each capsule is smaller than a one-cent coin, which may make it easier for people to swallow.
However, Persona is a subscription-only service, which may not suit those who prefer to buy their supplements as and when they require them.
|Dose||1 capsule per day|
Pure Encapsulations states that it only sources ingredients from trusted suppliers and manufactures and tests each batch for safety.
Additionally, this product is free from GMOs, artificial colors, flavors, sweeteners, and some allergens including wheat, eggs, gluten, and tree nuts.
Each 1-capsule serving contains 500 mg of turmeric and 5.3 mg of BioPerine.
Pros and cons
Research suggests that BioPerine can increase the bioavailability of curcumin, increasing the bodys ability to absorb this nutrient.
However, this product is more expensive than some other turmeric supplements. Some people may wish to choose a more affordable option.
|Dose||2 gummies per day|
Nature Made recommends people take 2 gummies every day.
Pros and cons
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.
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