Ingredient Review: L-Theanine

Posted on March 23, 2022

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What is L-Theanine

L-Theanine is a non-proteomic amino acid naturally occurring in a range of plants, such as Camellia sinensis (Green Tea). Non-proteomic amino acids are not used for protein synthesis (to form new proteins in the body), such as mucle fibers or enzymes.

What does L-Theanine do?

L-Theanine is considered to be a natural nootropic. Research shows this amino acid stimulates alpha brain wave activity and blocks glutamic acid binding in the brain, which offers a calming effect without any drowsiness.

Due to these nootropic effects, L-Theanine often added to supplements that contain stimulants, such as caffeine, to reduce jitteriness or anxiety.

L-Theanine has a mild anti-anxiety effect, helping to reduce stress and promote relaxation and healthy sleep patterns.

Specific Research

Journal of Medicinal Food 2021
Men and women aged 50-69 years were evaluated after a single L-Theanine dose, and after 12 weeks of regular usage. Subjects of the clinical trial took either a placebo capsule or 100mg L-Theanine daily.

Researchers found that supplementation contributed to working memory, attention level and executive functioning.

Nutrients 2019

200mg L-Theanine daily promotes mental health, especially for those with stress-related conditions and cognitive impairment.

What Health Conditions may it Benefit?

L-Theanine may be used to support a range of health conditions, including:

• Stress & Anxiety.
• Low Sleep Satisfaction.
• Attention Difficulties.
• Working Memory Impairments.

Is L-Theanine Safe?

L-Theanine is generally considered safe, however dosages over 900mg taken daily for a period longer than 8 weeks have not yet been tested. A cup of tea typically contains around 20mg.

What is the Recommended Dosage?

Dosages of L-Theanine range from 100mg to 300mg daily. The lower end of the dosage may be suited to cognitive support, with the higher end for sleep, stress and anxiety.

How to Take L-Theanine?

Ideally, take away from food on an empty stomach with a piece of fruit to promote uptake through the blood brain barrier.

What’s the Cost?

L-Theanine is typically sold as a part of pre-workout formulations rather than pure powder or capsule form. For instance, Faction Labs Disorder Pre-Workout contains 50mg L-Theanine per serve, while Onest Hyperload Pre-Workout contains a massive 300mg per serve.